10 Foods on the MIND Diet

Plenty of choices

Because the MIND diet offers a wide variety of healthful food, it’s safe for most people. Following the MIND diet can be a tasty way of eating that incorporates different types of salads with olive oil, whole-grain pasta or rice with vegetables, fish, poultry, and beans. Here are some foods to try:

Green leafy vegetables

Kale, collards, turnip greens, spinach, broccoli, romaine and leaf lettuce, and Swiss chard.

6 servings per week

1 serving = 1 cup raw, 1⁄2 cup cooked

Other vegetables

Red, green and yellow peppers; carrots; cauliflower; green beans; squash; and corn.

1 serving per day

1 serving = 1 cup raw, 1⁄2 cup cooked

Whole grains

Oatmeal; whole-wheat bread, cereal, pasta or crackers; barley; brown or wild rice; popcorn; buckwheat; and quinoa.

3 servings per day

1 serving = 1⁄2 cup of cooked cereal, rice or pasta, 1 slice of bread, 1 ounce of dry cereal

Nuts, mixed

5 servings per week

1 serving = 1 ounce (about a handful)

Beans

Also legumes such as lentils and soybeans—but especially beans

3 servings per week

1 serving = 1 cup raw, 1⁄2 cup cooked

Poultry (not fried)

Chicken or turkey

2 servings per week

1 serving = 2 to 3 ounces cooked

Berries

Especially blueberries and strawberries

1 serving/day

1 serving = 1⁄2 cup

Fish (not fried)

Tuna, salmon, mackerel, herring, and sardines

1 serving per week

1 serving = 2 to 3 ounces cooked

Olive oil

Use as the primary cooking oil

Wine

5 ounces a day (1 glass)