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Healthy eating tricks to steal from the mind diet

This easy eating plan helped me drop pounds, lowered my blood pressure, and changed how I think about food.

Updated on July 18, 2024

salad, healthy food, healthy veggies
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Living the hectic, carb and caffeine-fueled life of a full-time employee and graduate student was taking a definite toll on my health—and one area that could use a change was my diet.

To prioritize my health, I recently decided to adopt a plant-based eating approach for a month. Specifically, my goals were:

  1. Eat no beef, pork, or preserved meats; poultry and fish on
  2. Show More
salad prep
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Keep a visual food journal

A food journal can increase your weight loss success, but it’s not always possible to stop and write down what you’re eating. 

I wasn’t about to press pause on my meals for the sake of bookkeeping. I started snapping pics with my phone instead. Turns out, this simple step really does boostShow More

banana nut oatmeal
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Start your days off strong

This diet got me into the habit of eating filling, heart-healthy oatmeal each morning. But I’m not talking about the sugary, artificial packets with ingredients you can’t pronounce. I mean hearty, goopy, 100% real oatmeal.

Sadly, steel cut oats can take a while to cook. Some ways to get around thatShow More

fruit salad, banana, kiwi, strawberry, blueberry
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Decorate your breakfast

A daily serving of oatmeal might sound like it would get old, but I never experienced breakfast boredom. I decorated my bowls with these delicious toppings:

  • Fresh fruit like peach, mango, or berries; berries are the only fruit specifically included on the MIND Diet because of their brain-boosting
  • Show More
fruit smoothies
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Get a single-serving blender—you’ll thank me later

On especially busy mornings, I’d throw some ingredients in my single-serving blender and take one of these satisfying smoothies to go:

  • Peaches ‘n Cream: Frozen peaches, plain Greek yogurt, almond milk, almond extract, cinnamon, and ice
  • Raspberry Refresher: Frozen raspberries, banana, almond milk,
  • Show More
kiwi, blueberry, pomegranate, strawberry, chia seeds
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Try these 6 fruit-nut combos

Fruit is encouraged on the MIND Diet and nuts are good for both your heart and brain. Here are my best nutty combos:

  • Pistachios and a pear
  • Cashews, a square of sugar-free dark chocolate, and orange slices
  • Walnuts with plain Greek yogurt and chopped figs
  • Almonds and a banana
  • Chia seeds sprinkled
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avocado toast
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Not feeling nutty? Eat these healthy, tasty snacks

Snack time can be marvelous on the MIND Diet. Just remember that some of these foods, like cheese, should be eaten in moderation.

  • “Cheesecake in a bowl,” or one serving of ricotta cheese and fresh berries with half a graham cracker crumbled on top
  • Avocado smashed on spelt toast with onions and red
  • Show More
salad, avocado, cucumber
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Make salads bulky and always include grains

Mornings can be insane—having the right ingredients on-hand for fast lunchboxes is essential. Here’s how I bulked up my lunch salads with minimal time and effort:

  • I kept pre-washed kale, arugula, and romaine in the fridge, and would throw a handful of each into my salad container.
  • I used pre-
  • Show More
capuccino
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Sip smart at the coffee shop

I don’t drink diet or regular soda. But coffee, tea, and juice are healthy, right?

It depends. I started asking how many syrup pumps came in my order at the coffee shop—the answer often ranged from six to eight, depending on the drink. Many secretly contained my entire daily serving of sugar.

Show More

shrimp, crab
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Get sassy about seafood

Aim to eat fish at least once a week. Fatty fish like salmon is especially high in omega-3 fatty acids, which may protect against the buildup of beta-amyloid plaques, brain proteins linked to the development of Alzheimer’s.

But fish is pricey, and a fresh catch can be hard to find. Don’t commit toShow More

chef putting oil on a salad
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Know what your dinner’s cooked in

Restaurants were helpful when I told them about my diet needs. Typically, they’d offer to modify dishes to lower the salt and sugar content.  

But one detail they often overlooked was oil. Restaurants sometimes cook healthy foods like green vegetables and fish filets in butter to add flavor.Show More

portobello burger
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If you miss red meat, try these replacements

Red meat is limited to less than four servings a week on the MIND Diet. If you’re a meat lover, here are some ways to work around the restriction:

  • Try sautéed mushrooms and onions instead of bacon as a side for eggs.
  • Smoked mozzarella can satisfy bacon cravings, too.
  • Choose veggie or black bean
  • Show More
weights
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Did I lose any weight?

I shed about 5 pounds in one month. What’s more impressive? My blood pressure improved significantly.

At the start of the challenge, it clocked in at 145/101. By the end of the month, it was 120/85. That’s basically normal—blood pressure should be less than 120/80.

Another perk? I have more energyShow More

Slideshow sources open slideshow sources

Harvard TH Chan School of Public Health. Diet Review: MIND Diet. Reviewed August 2023.
Academy of Nutrition and Dietetics. What is the MIND Diet? December 20, 2023.
Marcason W. What Are the Components to the MIND Diet? J Acad Nutr Diet. 2015 Oct;115(10):1744. 

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