Here are some foods that are limited on the MIND diet, and how to replace them.
Swap Butter or Bottled Dressing for Extra-Virgin Olive Oil
Extra-virgin olive oil is “rich in antioxidants and MUFA,” or monounsaturated fatty acids, says Zumpano. Use it to sauté vegetables, drizzle over salad, or mix with vinegar, lemon juice, herbs, and mustard for a quick dressing.
Swap a Processed Meat Sandwich for Tuna or Fresh Turkey on Whole-Grain Bread
A smarter option: tuna salad made with olive oil and spices, or grilled turkey or chicken on whole-grain bread with greens and tomato. This keeps lunch simple (and portable) while adding whole grains, lean protein, leafy greens, and healthier fats.
Swap a Burger for Grilled Salmon
Zumpano suggests swapping a burger for grilled salmon, because fatty fish provides omega-3 fats. Pair it with simple sides, such as a baked sweet potato and roasted vegetables, to make the meal filling and familiar.
Swap Pretzels or Chips for Nuts and Seeds
Pretzels, chips, and many packaged snacks can crowd out more nutrient-dense options. Nuts and seeds offer “omega-3s, antioxidants, and healthy fats,” says Zumpano.
Try a small handful of unsalted walnuts, almonds, pistachios, pumpkin seeds, or sunflower seeds. If chewing or swallowing is an issue, choose nut butter instead of whole nuts, she says.
Swap Candy Bars for Dark Chocolate and Berries
Store-bought baked goods, desserts, sugary drinks, and candy are on Zumpano’s list of foods to limit. If you want something sweet, she recommends dark chocolate with 70 percent cocoa or higher instead of a candy bar.
Pairing a square or two of dark chocolate with berries can make the swap feel more satisfying.
Swap Cheese Toppings for Beans or Nuts
Cheese can be high in saturated fat, and the MIND diet recommends limiting it. Instead of topping salads, bowls, or soups with cheese, add beans or nuts, says Zumpano.
Beans provide plant protein and B vitamins, she says. Add chickpeas to a salad, black beans to a grain bowl, or white beans to soup.
