MIND | Diet Breakdown

Hey everyone! I hope you all had a great Christmas & New Years! This year we’re continuing with Diet Breakdown and will aim to bring a new diet to you every couple of weeks. This is now our fifth post and is one of the most popular types of post here on Ferret Fitness.

For those of you who are new, Diet Breakdown is where we present the facts about various diets that have been tried and tested, sharing the benefits, issues and what it means to be on the diet. As someone who has done a bunch of research on every type of diet, fad diet and trend, tried some and scoffed at a whole lot of others, I wanted to create a space where the facts are simple. I don’t necessarily believe in following a strict diet, but I know that it works really well for others. As always, I follow a pretty strict ‘to each their own’ mentality over here; as long as you’re being smart and sensible, you do you!


The MIND Diet is predominantly used to prevent dementia from a young age.


How It Works

MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. We have previously written about the DASH diet, which you can read HERE and we will be writing about the Mediterranean one soon if you’d like to catch up to speed! These are two of the worlds healthiest diets and have been combined to create MIND. The MIND diet has a stronger focus on the actual foods consumed, more than the quantities and when. The main points are that the diet is low in fat. People with early on set or could be at risk of Alzheimers or Dementia are often referred to this diet as a means of reducing risk



The 10 Foods You Eat

  1. Beans
  2. Nuts
  3. Green Leafy Vegetables
  4. Fish
  5. All Other Cooked Vegetables
  6. Berries
  7. Olive Oil
  8. Whole Grains
  9. Poultry
  10. Wine


The 5 Foods You Avoid

  1. Red Meat
  2. Fried Food
  3. Pastries & Sweets
  4. Cheese
  5. Butter & Margarine




  • Reduces risk of Alzheimers & Dementia
  • Can lower blood pressure & reduce risk of heart disease


  • Because it’s a fairly new diet, no long-term results have been able to be recorded yet.
  • As the diet doesn’t follow quantities, it’s not useful for weightloss as overeating can still occur.
  • People have said that the recipes are a little boring, and that following the program is a waste of time as it’s just like buying a very expensive cookbook
  • May be difficult to follow if on a vegetarian or vegan diet due to the amount of meat recommended for the high protein intake


Who To Follow For Inspiration

Here are 4 Instagram accounts you can follow for inspiration of people who are following the Mind Diet (or have done in the past) so you can see how it worked for them!

1. Brain Health Kitchen

View this post on Instagram

Green Shakshuka with Duck Eggs🌿🍳 This is the dish made famous by @ottolenghi and this version at his new veggie-focused ROVI is nicely spiced. 💚 But it’s also one of the easiest dishes to make at home without a recipe. 👩🏻‍🍳 Sauté olive oil in a pan, add garlic and chopped onions. Then handfuls of fresh greens: chopped Swiss chard, spinach, collard greens, arugula. 💥 Add spices, such as paprika, sumac, cumin. See my InstaStory for Ottolenghi’s faves. 🥄 Make a well with a spoon in the greens once soft and fragrant. Crack in one or two eggs (they don’t have to be from 🦆) and simmer until done. 🥚 Top with a dollop of unsweetened yogurt. :: :: :: :: :: #shakshuka #greenshakshuka #greens #eggs #eggsandgreens #brainhealthkitchen #eatyourveggies #veggiesforbreakfast #ottolenghi #london #endalzheimers #endalz #brainfood #brainhealthy #feedyourbrain

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2. Luna Tessa

View this post on Instagram

You guys… Crunchy almonds on top of 'creamy' mac & cheese -have you tried it? . It's a texture party for your mouth. So good. . Here's another from the series of butternut squash recipes I created for @livestrong_com . It's a totally plant-based dish with extra protein and fiber thanks to the chickpea mac from @eatbanza (2x protein than reg pasta) and the almonds, too. Anti-inflammatory compounds from turmeric and garlic. Loads of vitamin A from the butternut squash of course. . I'm not vegan. Though totally fine if you are. I made this because it's fun playing with new ways to make umami, like with the combo of turmeric, squash, nutritional yeast, garlic and lemon I used here. . P.S. my recipe taste testers swore there was cheese in this (nope!) . #plantbased #healthyrecipes #nomnomnom #feedfeed @thefeedfeed

A post shared by maggiemoon (@lunatessa) on


3. Diet For The Mind


4. Mind Diet Meals


Again, we don’t recommend or discredit any diets here, just present the facts! If you have any questions, feel free to comment below!

If you liked this post and would like to check out any other Diet Breakdowns, we have these available;

Keto Diet

Paleo Diet


CSIRO Total Wellbeing Diet

Stay tuned for more diets coming soon!


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