(spinach, kale, Swiss chard, beet greens, collards, arugula, etc)

2. Other Vegetables (asparagus, green beans, carrots, potatoes, squash, eggplant, bell peppers, etc.)

Serving: 1-2 per day (about 1 cup raw, ½ cup cooked)

Tip: Brightly colored vegetables are rich with antioxidants

3. Berries (blueberries, strawberries, blackberries, raspberries, mulberries, etc.)

Serving: 4-5 per week (about ½ cup)

Tip: Berries are rich in polyphenols that protect neuron health, with extra benefit from blueberries .

4. Whole Grains (100% whole‐grain bread & pasta, brown rice, quinoa, oatmeal, etc.)

Serving: 3 per day (1 slice of bread, ½ cup brown rice, quinoa, oatmeal)

Tip: Whole grains are a good source of dietary fiber, and they also support cardiovascular health.

5. Nuts (all nuts, with extra benefit from walnuts)

Serving: 1 per day (about 1/3 cup)

Tip: Nuts help lower high blood pressure and LDL (bad) cholesterol.

6. Lentils and Beans (Black beans, pinto beans, red beans, kidney beans, mung beans, etc.)

Serving: 4-5 per week (about ½ cup)

Tip: Beans are packed with low glycemic carbs & protein

7. Fish (salmon, mackerel, trout, sardines & herring have most benefit)

Serving: 2+ per week (3 ounces cooked)

Tip: Fish is the best food source of Omega3 DHA & EPA, both .

8. Poultry (chicken and turkey)

Serving: 3+ per week (3 ounces cooked, but not fried)

(choose extra virgin olive oil)

(and beer, spirits)

The MIND diet targets fast food, fried food, whole fat cheese, red meat, butter and margarine, as the food groups to avoid.

Following a brain healthy diet like the MIND diet consistently over many years will offer the best protection.