The MIND Diet – What is it and How Does it Promote my Brain Health?

Ever wondered what MIND stands for in the MIND diet?
It’s an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay. While the name might sound complex, its principles are simple — combining the best of the Mediterranean and DASH diets to support brain health, improve memory, and reduce the risk of cognitive decline.

What Is the MIND Diet?

The MIND diet merges two scientifically backed eating patterns — the Mediterranean diet, known for its heart benefits, and the DASH diet, developed to manage high blood pressure. Together, they focus on protecting both your heart and brain.

Research suggests that following the MIND diet can help reduce the risk of conditions like dementia, Alzheimer’s disease, stroke, and even improve outcomes for people living with Huntington’s disease.

Key Foods to Enjoy

The MIND diet encourages foods rich in antioxidants, healthy fats, vitamins, and fiber, which all nourish the brain and body.

✅ Green, Leafy Vegetables – Spinach, rocket, kale, and colorful veggies like carrots, cauliflower, green beans, and capsicum are packed with nutrients that protect brain cells.
✅ Berries – Blueberries, strawberries, and raspberries are loaded with antioxidants that help reduce inflammation and support memory.
✅ Olive Oil – Choose extra virgin olive oil for its heart-healthy monounsaturated fats and brain-protective properties.
✅ Whole Grains – Brown rice, oats, barley, bulgur, and wholemeal bread provide steady energy and support gut and brain function.
✅ Fish – Fatty fish like salmon, tuna, and sardines are excellent sources of omega-3 fatty acids, vital for brain and heart health.
✅ Legumes – Lentils, chickpeas, and beans offer protein, fiber, and essential minerals that support long-term health.
✅ Lean Poultry – Skinless chicken or turkey provides lean protein without excess saturated fat.
✅ Moderate Wine (Optional) – Up to one glass of red wine per day may offer antioxidant benefits — though it’s always optional.

Foods to Limit

To protect brain health and reduce inflammation, it’s important to limit foods high in saturated and trans fats, such as:

• Butter and margarine

• Processed cheese (camembert, cream cheese, tasty)

• Sweets and desserts (cakes, biscuits, ice-cream)

• Fried foods (chips, fried chicken, dim sims)

• Red and processed meats (beef, ham, sausages, salami)

Practical Meal Ideas

Incorporating the MIND diet can be simple and delicious with a little planning.

Breakfast:

• Veggie protein muffins

• Vegetable omelette with spinach and tomato

• Oats topped with mixed berries

• Wholemeal toast with tuna or berry chia jam

Lunch:

• Grilled fish with brown rice and vegetables

• Roast chicken or tuna salad sandwich on wholegrain bread

• Chickpea or lentil poke bowl with edamame and brown rice

Dinner:

• Wholemeal pasta with tuna, olive oil, and side salad

• Vegetarian chili made with beans and legumes

• Chicken rissoles or grilled fish with roast vegetables

Snacks:

• Raw vegetables with hummus or cannellini bean dip

• Mixed berries or wholemeal banana muffins

Looking for a meal plan? Brain Support Meal Plan (7days) 

Why the MIND Diet Works

This eating pattern helps reduce oxidative stress and inflammation — two major contributors to brain aging. By nourishing your body with nutrient-rich foods and reducing processed, fatty foods, you’re supporting both short-term focus and long-term cognitive function.

Learn More

Want to take the next step toward better brain health?

• Explore our personalised meal plans designed by Accredited Practising Dietitians.

• Meet our dietitians who can help you create a balanced plan that fits your goals and lifestyle.

• Or book an appointment online to get started with professional nutrition guidance.

If you’re looking to protect your brain health, improve focus, or manage a neurological condition, our team of Accredited Practising Dietitians is here to help.

We offer both general nutrition consults and specialised dietitian support (Bariatrics, Women’s Health, Feeding Therapy, Eating Disorders, Gut Health, Sports Nutrition)  available online and in person across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo and Albury-Wodonga.

Contact Appetite for Nutrition today for individual consults or tailored meal plans designed to help you eat well and feel your best.

This blog was updated October 2025.