Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series , we take a look at some popular dietsβand review the research behind them. Dementia is the sixth leading cause of death in the United States, driving many people to search for ways to prevent cognitive decline.
In , Dr. The research team followed a group of older adults for up to 10 years from the Rush Memory and Aging Project MAP , a study of residents free of dementia at the time of enrollment. They were recruited from more than 40 retirement communities and senior public housing units in the Chicago area. More than 1, participants filled out annual dietary questionnaires for nine years and had two cognitive assessments.
A MIND diet score was developed to identify foods and nutrients, along with daily serving sizes, related to protection against dementia and cognitive decline. Participants with the highest MIND diet scores had a significantly slower rate of cognitive decline compared with those with the lowest scores. The purpose of the research was to see if the MIND diet, partially based on the Mediterranean and DASH diets, could directly prevent the onset or slow the progression of dementia.
All three diets highlight plant-based foods and limit the intake of animal and high saturated fat foods. The unhealthy items, which are higher in saturated and trans fat , include:. This sample meal plan is roughly calories, the recommended intake for an average person.
If you have higher calorie needs, you may add an additional snack or two; if you have lower calorie needs, you may remove a snack. If you have more specific nutritional needs or would like assistance in creating additional meal plans, consult with a registered dietitian.
