What's On Your Plate for a Sharp Mind?

Amuse Bouche: First Course

I have a passion for cooking and preparing meals nearly every night. I try to incorporate plenty of leafy greens and colorful vegetables while limiting fried foods, but there are also evenings when we happily enjoy favorites like chicken parmesan, pasta, and dessert. Balance!

Lately, I've been thinking more about how food nourishes not only our bodies but also our brains. As I get older, I find myself increasingly interested in ways we can take proactive steps to support our long-term health. Since my husband, Dr. Brian Kaplan, has a strong interest in brain health and developed a supplement designed to support cognitive function, I became curious about what role food might play as well.

Are we already eating brain-healthy foods? Are we eating enough of them? And what does the science actually say?

While researching the connection between food and cognitive wellness, I came across something called the MIND diet. The findings associated with this dietary pattern are fascinating and certainly worth exploring. I am not a nutritionist or physician—just a home cook who wanted to learn more. If you'd like to dive deeper into the research, I've included several studies and resources at the end of this article.

For now, here's a taste of the key ingredients.

What Is the MIND Diet?

What do you get when you combine the Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet?

The MIND diet.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Developed by Dr. Martha Clare Morris and her colleagues at Rush University Medical Center, the diet was designed to investigate how food choices may influence cognitive health as we age.

The MIND diet focuses on foods associated with brain health while limiting foods that may negatively impact both cardiovascular and cognitive wellness. It emphasizes nutrients believed to help reduce oxidative stress and inflammation, two processes that researchers believe may contribute to age-related cognitive decline.

Or, as the old saying goes:

"You are what you eat."

Why the Brain-Food Connection Matters

Research has shown that dietary patterns high in saturated fats, refined carbohydrates, and added sugars are associated with poorer cognitive outcomes. In contrast, diets rich in vegetables, fruits, whole grains, healthy fats, and lean proteins have been associated with better overall brain health and a lower risk of cognitive decline.

While no single food is a magic bullet, the overall pattern of what we eat day after day appears to matter.

That's one of the reasons the MIND diet continues to attract so much attention from researchers.

MIND Diet Guidelines: What to Eat

Green Leafy Vegetables

Spinach, kale, and other leafy greens are rich in nutrients and antioxidants that support overall health.

Goal: One serving daily, plus one additional non-starchy vegetable.

Berries

Blueberries, strawberries, and raspberries are packed with beneficial plant compounds and antioxidants.

Goal: At least two servings per week.

Fun Fact: Blueberries are often called "brain berries" because of their high flavonoid content. Research suggests they may help support memory and cognitive function as we age.

Whole Grains

Brown rice, oatmeal, quinoa, and whole-grain breads provide steady energy for both body and brain.

Goal: Three servings daily.

(I happen to have an exceptional oatmeal cookie recipe with blueberries and strawberries—we can get to that another time!)

Nuts

Especially walnuts, which contain healthy fats and other beneficial nutrients.

Goal: Five one-ounce servings per week.

Fish

Fatty fish such as salmon are rich in omega-3 fatty acids, which play important roles in brain health.

Goal: At least once per week.

Tip: Choose lower-mercury fish whenever possible and limit high-mercury varieties such as swordfish, king mackerel, and orange roughy.

Olive Oil

Extra virgin olive oil serves as the primary source of added fat in the MIND diet.

Goal: Use regularly in place of less healthy fats.

Poultry

A lean source of protein that fits well within the diet.

Goal: At least twice per week.

Beans and Legumes

Rich in both protein and fiber.

Goal: At least four servings per week.

One of the easiest ways to accomplish this? Toss a can of your favorite beans onto a salad.

Foods to Enjoy Less Often

Red Meat

High intake of red meat may negatively affect cardiovascular and brain health.

Goal: Fewer than four servings per week.

Butter and Margarine

Goal: Less than one tablespoon daily.

(Yikes. Everything is better with butter, but I understand the assignment.)

Cheese, Fried Foods, and Fast Food

Goal: No more than once per week.

(This one hurts. Cheese and crackers are practically a food group in our house.)

Pastries and Sweets

Goal: Fewer than five servings per week.

Dr. Kaplan's Perspective

As a physician, I often remind patients that brain health is shaped by many small choices made consistently over time. While no single food or dietary pattern can guarantee protection from cognitive decline, research continues to suggest that diets rich in vegetables, berries, healthy fats, whole grains, and lean proteins may support both cardiovascular and cognitive health.

What I appreciate about the MIND diet is that it focuses on practical, sustainable habits rather than extreme restrictions. It encourages many of the same foods we already know are beneficial for overall health.

When combined with regular exercise, quality sleep, mental stimulation, and social engagement, a brain-healthy diet can become part of a comprehensive approach to supporting cognitive wellness throughout life.

— Dr. Brian Kaplan

Final Thoughts From My Kitchen

Until recently, I hadn't given much thought to the connection between food and cognitive health. Looking back, I probably should have.

As I get older, however, I'm becoming more intentional about taking proactive steps to support my brain. Whether it's exercising, getting quality sleep, staying mentally active, maintaining social connections, or paying a little more attention to what's on my plate, these habits all work together to support long-term wellness.

The MIND diet is certainly not about perfection. It's about making thoughtful choices more often and giving your brain the nutrients it needs to thrive.

Tonight I'm trying a white bean soup with herbs. I'll keep you posted.

Until next time, happy cooking and wishing you the very best.

— Ara

As always, consult your healthcare professional before making significant dietary changes, especially if you have existing health conditions.

Additional Reading

If you'd like to learn more about the MIND diet and the research behind it, these resources are a great place to start:

• New MIND Diet May Significantly Protect Against Alzheimer's Disease — Rush University Medical Center

• Impact of the MIND Diet on Cognition in Individuals with Dementia — Journal of Alzheimer's Disease

• Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology — Neurology

• MIND Diet Slows Cognitive Decline with Aging — Alzheimer's & Dementia

• The Mediterranean, DASH, and MIND Diets Are Associated with Less Cognitive Decline and a Lower Risk of Alzheimer's Disease: A Review

• MIND Diet Review — Harvard T.H. Chan School of Public Health

• New Study: MIND Diet May Prevent Dementia at Any Age — EatingWell

• This Diet Can Protect Your Brain From Alzheimer's Even Later in Life, New Study Suggests — CBS News