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MIND Your Mind!
Overview

What is the MIND Diet?

MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.

It is a combination of the Mediterranean diet and Dietary-Approaches-to-Stop-Hypertension (DASH) diet.

Supports brain health to delay cognitive decline.

Focuses mostly on natural plant-based foods and less on animal and high saturated fat foods.

Encourages consumption of wholegrains, berries, green leafy vegetables, legumes, nuts, deep-sea fish, skinless poultry, and extra virgin olive oil.

Benefits of the MIND Diet

Helps to slow down cognitive decline such as memory loss and trouble thinking.

Reduces the risk of Alzheimer's disease.

Lowers the risk of heart diseases.

Helps to manage blood pressure and diabetes.

Aids in weight management.

How can the MIND Diet help your mind?

It is rich in flavonoids, vitamin E, and B-vitamins which are important for brain health.

Limits sugary foods and high saturated fat foods which are pro-inflammatory and may have harmful effects on brain health.

How to start on the MIND Diet?

Following My Healthy Plate* for every meal, fill up:

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*Designed by Health Promotion Board, 10" plate


MIND Diet Food Groups

¼ plate with wholegrains (≥1.5 servings/day)

1 serving: ½ cup cooked brown rice, oats, brown rice bee hoon, wholemeal pasta, or 2 slices of wholemeal bread

½ plate with fruits & vegetables


Include berries or other flavonoid-rich fruits (≥2 servings/week)

1 serving: ½ cup grapes, red dragon fruit, cherries, blueberries, pink guava, pomegranate, prune, cranberries

Include green leafy vegetables (≥1 serving/day)

1 serving: ⅓ cup cooked or 1 cup raw bok choy, spinach, kailan, kale, romaine lettuce, mustard greens

Include non-green leafy vegetables (≥1 serving/day)

1 serving: ½ cup cooked or 1 cup raw mushrooms, brinjal, bittergourd, cauliflower, broccoli, lady fingers

¼ plate with meat & others, 


Include skinless poultry (≥2 servings/week)
 

Include legumes (≥3 servings/week)

1 serving: ½ cup tofu, tempeh, edamame, taukwa, kidney beans, black beans, lentils, soybean, chickpea

Include deep-sea fish (non-fried) (≥1 serving/week)

1 serving: 1 palm-size / 100g salmon, tenggiri, kembong, senangin, selar kuning, cencaru, sardines, tuna

In addition, include 2 tablespoons extra virgin olive oil and 1 handful (30g) of nuts/day!

Scan the QR code or click here to watch the video and learn more.

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https://for.sg/2c7lgm
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GRM.PE.15.1125

This article was published by Khoo Teck Puat Hospital and updated in 2026.