How to Start the MIND Diet Plan: A Simple, Practical Guide
Starting a new way of eating can feel overwhelming, but the key to success with the MIND diet is to make small, sustainable changes. Here’s how to start the MIND diet plan without stress.
Start with One Change: Don’t try to overhaul your entire diet overnight. Pick one or two goals for the first week. For example, commit to eating a large salad with leafy greens for lunch every day, or swap your afternoon cookie for a handful of almonds.
Master the Smart Swap: Look for simple substitutions. Use olive oil instead of butter when you cook. Choose baked chicken instead of fried. Have a bowl of berries for dessert instead of ice cream. These small swaps add up to a big impact over time.
A Sample Day on the MIND Diet: To give you an idea, a day might look like this:
- Breakfast: A bowl of oatmeal made with water or low-fat milk, topped with a generous handful of fresh blueberries and a sprinkle of walnuts.
- Lunch: A large spinach salad loaded with other colorful vegetables like bell peppers and cucumbers, topped with grilled chicken breast and a vinaigrette made with extra virgin olive oil.
- Dinner: A piece of baked salmon served with a side of quinoa and steamed broccoli.
- Snack: A small handful of unsalted almonds or an apple.
Stock Your Kitchen for Success: Make it easy to stick to the plan by having brain-healthy foods on hand. Keep your freezer stocked with frozen berries and vegetables. Have cans of low-sodium beans in the pantry. Keep a bottle of high-quality extra virgin olive oil by the stove. When healthy options are convenient, you’re more likely to choose them.
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