MIND
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) was developed by researchers at Rush University specifically to reduce dementia and cognitive decline. It combines elements of Mediterranean and DASH but emphasizes specific foods linked to brain health.
Research on MIND specifically shows up to 53% reduction in Alzheimer's risk for those with high adherence.
Macro split
Carbs
~50%
Protein
~20%
Fat
~30%
- Leafy greens (6+ servings/week)
- Other vegetables (1+ daily)
- Berries (2+ servings/week)
- Nuts (5+ servings/week)
- Whole grains (3+ daily)
- Fish (1+ weekly)
- Beans (4+ weekly)
- Poultry (2+ weekly)
- Olive oil (primary fat)
- × Red meat (<4 servings/week)
- × Butter and margarine (<1 tbsp/day)
- × Cheese (<1 serving/week)
- × Sweets (<5 servings/week)
- × Fried/fast food (<1 serving/week)
CalPilot
Track MIND in CalPilot
CalPilot logs your food in 3 seconds and auto-checks compatibility with your set diet. No manual lookup. No second-guessing.
What it is
10 brain-healthy food groups to emphasize, 5 unhealthy ones to limit. Daily targets for leafy greens, berries, nuts, whole grains, olive oil. Limits on red meat, butter, cheese, sweets, fried foods.
Pros
- Strongest research-backed diet for cognitive protection
- Combines two well-researched diets
- Specific food targets, not just patterns
- Compatible with cardiovascular goals
Cons
- ! Tracking 10+ food group targets daily is friction
- ! Strict cheese limit can be hard for cheese lovers
- ! Berry availability varies seasonally
Best for
People with family history of dementia or Alzheimer's, those over 50 prioritizing cognitive longevity, or anyone wanting a research-backed brain-healthy diet.
Research
Rush MIND study: high MIND adherence reduced Alzheimer's risk by 53%, moderate adherence by 35%. Effect persists even when not perfectly adhered.
How CalPilot helps
Tracks the 10 emphasized food groups and 5 limited ones as weekly counters. Adherence percentage shown on the dashboard.