Description
A program designed to support and improve brain health.
Our Brain Health Support Program was developed using the MIND diet framework, which is a combination of the Mediterranean and DASH eating patterns. The MIND diet has been attributed to improved cognitive thinking and slowing the progression of neurodegenerative disorders like Alzheimer’s and Parkinson’s Disease.
This program emphasizes foods shown to support a healthy brain. Each day includes at least three servings of whole grains, green leafy vegetables and one other vegetable. Nuts and beans are included every other day, poultry and berries at least twice a week, fish at least once a week, and olive oil is the primary oil used.
DAIRY-FREE, SOY-FREE, SUGAR-FREE
16 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Blueberry Chia Pancakes
- Orange Turmeric Overnight Oats
- Spinach & Sweet Potato Frittata
- Banana Orange Green Smoothie
- Eggplant (Aubergine), Rice & Beans
- Kiwi Yogurt Parfait
- Applesauce & Yogurt
- Strawberry & Blueberry Parfait
- Chicken Caesar Salad Wraps
- Baked Salmon with Broccoli & Quinoa
- Meal Prep Chicken & Cilantro Lime Quinoa
- Pressure Cooker Rice & Bean Burritos
- One Pot White Fish & Rice
Evidence:
This program was created with the following key considerations:
Healthy Fats
Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.
Antioxidants
The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fibre which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging.
Fibre
This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fibre per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease.
Low Sodium
The DASH diet recommends restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. The Mediterranean diet is linked to improvements in blood pressure, reduced risk of heart disease, and better insulin sensitivity. This program meets the sodium limit and provides less than 1,100 milligrams of sodium daily.
