Community Chat 2022 January-February Newsletter
Community Chat 2026 January-February Newsletter
Understanding the MIND Diet An update from Dana Pierce, Nutrition Administrator
Happy New Year! The new year always has us looking at new goals and ways to improve what we’re already doing. I don’t know if you’ve heard of the MIND Diet but I thought I would share some basic info for you. As we age, keeping our brains healthy becomes just as important as taking care of the rest of our bodies. The MIND diet—short for *Mediterranean-DASH Intervention for Neurodegenerative Delay*—was created to support brain health and may help reduce the risk of memory decline. It combines the best parts of the Mediterranean diet and the DASH diet, focusing on foods that protect the brain. At its core, the MIND diet encourages eating more plant-based foods, healthy fats, and lean proteins while limiting items that can harm the brain over time. The diet highlights ten “brain-healthy” food groups. These include leafy green vegetables like spinach or kale, which are packed with vitamins that support memory. Other recommended vegetables, berries (especially blueberries and strawberries), nuts, whole grains, beans, fish, and poultry all supply nutrients known to benefit brain function. Olive oil is the preferred cooking fat because it contains heart-healthy fats linked to better long-term cognitive health.
The diet also suggests limiting foods that may contribute to inflammation or poor circulation. These include red meat, butter and margarine, cheese, pastries and sweets, and fried or fast foods. You don’t have to eliminate these foods entirely, but eating them less often can make a meaningful difference. One of the reasons the MIND diet is so user-friendly is that it focuses on gradual, sustainable changes rather than strict rules. You might start by adding an extra serving of vegetables each day or swapping butter for olive oil. Enjoying a few servings of berries each week or choosing fish for dinner once or twice can also move you closer to the diet’s benefits. While the MIND diet can’t prevent memory decline entirely, research shows it may help keep the brain sharper for longer. By choosing nourishing foods more often, everyone can support both their cognitive health and overall well-being. I found a delicious and nourishing way to support brain health while enjoying a classic comfort dish. The Minestrone Soup on page 2 is a perfect fit while also promoting the MIND Diet. Packed with colorful vegetables and whole grains. Warm, satisfying, and full of flavor, this Minestrone Soup is a simple yet powerful meal to fuel your body and mind.
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