October 5, 2026
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Q: Recently, you discussed the MIND diet and how it can help our brain health. Can you tell me more about this diet?
A: As promised, let’s discuss what the MIND diet is and how we can incorporate it into our food choices.
The MIND diet puts much emphasis on plant-based foods and foods that are minimally-processed. We certainly hear a lot about processed foods, but many people are unsure what that actually means.
The definition of a processed food is any food that has undergone a change from its original or natural state. Examples of such processes include washing, cutting, chopping, heating, cooking, freezing, canning, mixing and packaging, among others. Some foods are processed by mixing them with other ingredients to preserve them, add flavour or perhaps include nutrients.
When processed foods include many additions to the original product, such as sugar, salt, fat, artificial colours, preservatives, stabilizers, bulking, foaming and gelling agents, they become what are termed ultra-processed foods.
Some examples of processed foods are:
Salted nuts
Canned fish
Freshly-made loaves of bread
Cheese
Nut butters (peanut, almond, cashew) without added sugar or oil
Low- or no-salt-added jarred vegetables and beans
Low- or no-salt-added broth
Some examples of ultra-processed foods are:
Sweet beverages (pop, sugary coffee drinks, energy drinks, fruit drinks)
Packaged snacks (chips, cookies)
Sweet breakfast cereals and flavoured instant oatmeal (Froot Loops, flavoured instant oatmeal)
Packaged baking mixes (cakes, pancakes)
Frozen meals (pizza)
Candy
Packaged breads and buns
Flavoured dairy products (ice cream, sweetened yogurt)
Some margarine
There is quite a range of processing taking place with the examples above. With minimally-processed foods, we can still recognize the original food in question, such as bagged spinach, freshly-picked berries and roasted nuts.
In the next level of processing, we can still recognize the original food but can see that it has been altered somewhat to preserve its quality for longer, such as canned tomatoes and frozen vegetables.
When we start adding other ingredients to the original food, the original food can become less recognizable, such as with some salad dressings and sweetened yogurt.
More heavily-processed foods, such as cured deli meats, crackers and some granola products, and ultra-processed foods, such as frozen entrees and fast-food options, can become even more difficult to recognize in terms of what the original food was to begin with.
It is important to remember that processing does not automatically make a food unhealthy. In fact, processing can preserve nutrients, improve food safety and make healthy foods more convenient. For example, frozen vegetables and fruits can be excellent choices and may retain much of their nutritional value. This is particularly helpful when our local varieties are no longer available during the winter months.
Avoiding processed foods altogether is not the goal. Rather, we should choose minimally-processed foods as much as possible. A good rule of thumb is to look at the ingredient list and consider the amount of added sugar, sodium and saturated fat. The fewer unnecessary additions, the closer the food is to its original form.
Try to limit ultra-processed foods as much as possible. These foods are often high in added sugar, sodium and/or saturated fat and may be less nutritious than the whole or minimally-processed foods they replace.
Getting back to the MIND diet, it includes a number of food choices that may have a positive impact on brain health.
Berries – These are high in fibre and antioxidants. Aim to add berries to your diet at least twice a week.
Leafy greens – These are higher in fibre than many other vegetables and are also high in antioxidants. Aim for six or more servings a week.
Other vegetables – Choose a variety of colourful vegetables and have at least one serving a day.
Whole grains – Aim for a minimum of three servings daily of whole grains, such as oatmeal and quinoa. Choose whole grains over refined grains, such as white bread, white rice and white pasta. Whole grains provide more fibre and nutrients than their refined counterparts.
Beans and legumes – Aim for four or more servings of beans each week. Not only are they a good source of fibre, but they are also a great alternative to animal protein.
Nuts – Add five or more servings of a variety of nuts each week. Be mindful, however, as nuts are calorie-dense foods, so portion size is important.
Fish – Fish is a great source of Omega-3 fatty acids and should be included in our food choices at least once a week.
Poultry – Add poultry to your menu plan at least twice a week. Skinless poultry is a good choice, particularly when replacing higher-fat meats.
Olive oil – Olive oil can be used as the primary cooking oil instead of butter or other solid fats.
Wine – Alcohol is not a requirement of the MIND diet. While earlier versions of the MIND diet included a small amount of wine as a potential benefit, current evidence does not support starting to drink alcohol for brain health. If you already drink alcohol, moderation is important.
Just as there are foods that we are encouraged to include in our diet, there are also foods that we should limit because they may have a negative impact on our overall health and, potentially, our brain health.
Red meats – The MIND diet recommends limiting red meat. Choosing plant-based proteins, fish and poultry more often can help us reduce our intake of saturated fat.
Butter and other solid fats – These foods are high in saturated fat and should be limited. Rather than focusing on avoiding specific cooking oils because of their Omega-6 content, the emphasis should be on choosing unsaturated fats, such as olive oil, more often than saturated fats.
Cheese – Cheese can be high in saturated fat and sodium, so the MIND diet recommends limiting portions and frequency. When choosing cheese, look for options that fit within your overall dietary needs.
Pastries and sweets – We often place a great deal of emphasis on treats in our diets, both as rewards and when we need comfort. Many pastries, cookies and other sweets are high in added sugar and saturated fat. The MIND diet recommends limiting these foods. A handful of unsalted nuts and some berries can make a nutritious alternative.
Deep-fried and fast foods – Foods, such as fried chicken and French fries, are often high in calories, sodium and unhealthy fats and should be limited as much as possible. These foods can easily displace more nutritious choices in our diets.
The good news is that following the MIND diet does not mean completely changing everything we eat. It is more about making small, consistent changes: adding more vegetables, berries, whole grains, beans, nuts and fish, while reducing our intake of red meat, sweets, fried foods and highly-processed foods.
When we think about the MIND diet, we can think less about a strict diet and more about a pattern of eating that encourages us to choose foods that nourish both our bodies and our brains.
For more information about this or any other health-related questions, contact the pharmacists at Gordon Pharmasave, Your Health and Wellness Destination. Also check the website at www.gordon-pharmasave.com/ and the Facebook page at www.facebook.com/GordonPharmasave/.
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