Going on a diet is probably on top of your mind now that the New Year has come. It might be that you just want to feel healthier or you want to start taking your weight loss seriously. Whatever your reason may be, finding the right diet can be tougher than it looks. One diet program that is making some waves in the health and wellness industry is the MIND diet which is somewhat similar to that of the Mediterranean and even the DASH diet that we know so well.
What Goes on in the Mind Diet?
This diet program focuses on 10 foods that support brain health. These are mostly leafy greens, nuts, beans, fish, olive oil, vegetables, berries, whole grains, poultry, and of course, wine. You will need to reduce your intake of red meat, cheese, sweets, fast food, butter, pastries, and margarine just to name a few.
What’s great about this program is that it provides you with a healthy combination of omega-3s, which are good for the brain and heart, lean protein, for building muscles, fiber to fill your belly up, and antioxidants that can get rid of the free radicals that are causing cell damage. Since you are limiting your intake of sugar, trans and saturated fats, you are reducing the inflammation that is going inside your body. This is a huge factor in reducing the onset of dementia as you age.
Guidelines to Consider in Mind Diet
So how does the MIND diet work? Well, the good thing about the MIND Diet is that you have the freedom to eat anything under the sun as long as it is in moderation. Even if you don’t manage to follow the guidelines of this diet, you will still see a lot of improvement in terms of weight and reduction of risk in both heart and brain problems. If this is your first time to follow the MIND diet, here are a few tips for you to consider.
Have three servings of whole grains
Whole grains contain carbohydrates that your body needs for energy purposes. Since whole grains have complex carbs, they release energy in a steady stream that will help you stay alert and focused throughout the day.
One serving a nut per day
Nuts are rich in fatty acids and proteins that are actually good for your heart and mind. The omega-3 fatty acids present in nuts can protect you against inflammation while the proteins support muscle development.
Salad and another vegetable daily
Another tip to follow when you are using the MIND diet is that you should have a salad and another vegetable as part of your daily diet. The salad can be something simple as steamed cauliflowers and broccoli, or a combination of different vegetables if you like. Aside from this, you should have another serving of vegetable to increase your intake of nutrients such as vitamins, minerals, as well as antioxidants that can support a healthy body and mind.
Serve fish once a week
You will also need to incorporate fish as part of your weekly diet because it is one of the best sources of zinc and omega-3 fatty acids that your body needs to protect itself against inflammation. Inflammation can lead to various health problems such as poor heart health and even slow brain function.
Have a glass of wine per day
Red wine has found to be good for your heart’s health as long as you drink in moderation. This means having a glass per day. Limiting your consumption can help speed up with metabolism while providing protection to your heart against high blood pressure and other issues.