Even if you tend to wake up feeling a little groggy, what you eat for breakfast can boost your brain health and provide enough energy to get you through the morning.In the pursuit of optimal brain health, longevity, cognitive function, and mental well-being, what we eat plays a significant role. Food is still an important factor. And breakfast offers a unique opportunity to support your brain health first thing in the morning.The MIND diet-short for Mediterranean-DASH Intervention for Neurodegenerative Delay-is a research-backed eating pattern developed to support brain health and reduce the risk of Alzheimer's disease. As we age, we may start to worry about our cognitive health. We want to stay sharp and focused, but the risk of cognitive decline and dementia looms large. Luckily, there are steps we can take to help protect our brains, and one of them is through our diet. The MIND diet is a combination of two popular diets: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” The diet was developed by researchers at Rush University Medical Center in Chicago, who wanted to find out if specific foods could help protect against cognitive decline.
Understanding the MIND Diet
The MIND diet emphasizes eating plenty of fruits, vegetables, whole grains, nuts, beans, and lean proteins. "The beauty of breakfast is it gets you started off on the right foot," Bahouth says. It combines the best of the Mediterranean and DASH diets, emphasizing plant-based, antioxidant-rich foods while limiting saturated fats and added sugars. The MIND diet highlights ten brain-supportive food groups, including leafy greens, berries, nuts, legumes, whole grains, fish, poultry, and olive oil-many of which appear throughout these menus. These foods provide essential nutrients like vitamin E, folate, polyphenols, and omega-3 fatty acids, all shown to help reduce inflammation, combat oxidative stress, and support communication between brain cells. It is a combination diet that is designed to reduce the risk of dementia and loss of brain function as you age.
Foods to Embrace
Here is a list of nine foods that the MIND diet encourages:
- Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens, and salads. Spinach is one of the most nutrient-dense foods. Not only can boost your immunity, but it can reduce inflammation and protect the aging process for your brain.
- All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day. It’s best to choose non-starchy vegetables because they provide a lot of nutrients for a low number of calories.
- Berries: Eat berries at least twice per week. Berries such as strawberries, blueberries, raspberries, and blackberries all have antioxidant benefits. Bursting with anthocyanins, purple sweet potatoes are one of the top antioxidant-rich foods with neuroprotective and anti-inflammatory benefits. Consuming these purple root veggies in the form of a warm and comforting breakfast bowl can help prevent free radical damage, slow aging, and support cognitive health.
- Nuts: Try to get five or more servings of nuts each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients.
- Olive oil: Use olive oil as your main cooking oil.
- Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread. Oats fight fat and cholesterol that can cause brain issues.
- Fish: Eat fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids. Featuring omega-3-rich smoked salmon, creamy avocado loaded with healthy fats, and gut-healthy sourdough bread for a brain-boosting morning meal.
- Beans: Include beans in at least four meals per week. This category includes all beans, lentils, and soybeans. Black beans are a staple in the MIND and Mediterranean diets due to their high fiber, protein, and antioxidant content, which contribute to improved cognitive function and overall brain health. And they’re not just nutritious, they’re also delicious. Buckwheat is another plant-based breakfast food to consider using as the base for your morning meal. With a similar texture to cream of wheat, buckwheat makes a delicious morning porridge that’s naturally gluten-free.
- Poultry: Try to eat chicken or turkey at least twice per week. Note that fried chicken is not encouraged on the MIND diet. The fresh herbs and hearty sun-dried tomatoes in these MIND Diet turkey burgers make for a vibrant taste in each bite.
Each day’s meals include a thoughtful mix of fiber, healthy fats, lean protein, and colorful produce-key elements of the MIND diet. By prioritizing our real, whole ingredients, these menus promote not only brain health but also overall well-being.
Foods to Limit
The MIND diet also suggests avoiding foods that are linked to cognitive decline. The MIND diet recommends limiting the following five foods:
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- Butter and margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Instead, try using olive oil as your primary cooking fat and dipping your bread in olive oil with herbs.
- Cheese: The MIND diet recommends eating cheese less than once per week.
- Red meat: Aim for no more than three servings per week. This category includes all beef, pork, lamb, and products made from these meats.
- Fried food: The MIND diet highly discourages fried food, especially the kind from fast-food restaurants. Limit your consumption to less than once per week.
- Pastries and sweets: This includes most of the processed snack foods and desserts you may think of - ice cream, cookies, brownies, snack cakes, doughnuts, candy, and more. Try to limit these to no more than four times per week. Do you want to make a beautiful decadent dessert but want to keep it brain healthy? Then look no further! This MIND Diet dessert has delicious layers of creamy and crunchy texture and is oh so chocolatey. These gingerbread spiced walnuts are a fun and much healthier MIND Diet version of a holiday sweet treat.
Researchers encourage limiting your consumption of these foods because they contain saturated fats.
MIND Diet-Inspired Breakfast Ideas
Here are some brain-boosting MIND diet-inspired breakfast ideas to fuel your brain in a healthy way:
Oatmeal with Berries and Nuts
Stein's breakfast is oatmeal made with rolled oats, water and a bit of skim milk, but no sugar. "They can be prepared relatively quickly and are not quite as processed as most instant oats," she says. Then she usually adds fresh berries and nuts. Research suggests that berries (especially blueberries) and nuts, such as almonds and walnuts, are beneficial for brain health.
- Why it's a good choice: Oats fight fat and cholesterol that can cause brain issues. A balanced breakfast might include some lean protein, healthy fats like avocado, coconut oil, and chia seeds, and whole grains like oats or a seedy bread.
Yogurt or Cottage Cheese with Berries, Nuts, or Granola
One of Bahouth's go-to breakfasts is yogurt or cottage cheese, typically topped with berries or almonds. Sometimes, she'll put some tomatoes in with her cottage cheese or granola in her yogurt for a little extra fiber. Greek yogurt and cottage cheese can both offer some good, filling protein in the morning, she says "But you have to be careful with yogurt to really avoid those that are packed with sugar," she says. Tanner has a cup or two of coffee every morning with a little bit of soy milk and no sugar.
- Why it's a good choice: Quick and easy on the go and packed with protein and antioxidants to fuel your day.
Egg White Scramble with Greens
"My ideal breakfast whenever I have the time in the morning would be egg whites cooked in olive oil with spinach, kale or any green, leafy vegetable," Dr. Imad Najm, director of the Epilepsy Center at the Cleveland Clinic Neurological Institute, tells TODAY.com. On the side, he might have half an avocado, which adds even more healthy fats to the meal.
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- Why it's a good choice: Spinach is one of the most nutrient-dense foods. Not only can boost your immunity, but it can reduce inflammation and protect the aging process for your brain.
Salmon and Avocado with Whole-Grain Toast
Bahouth and Najm are both fans of salmon in the morning, typically cooked in olive oil. They might have it alongside a small piece of whole wheat toast and/or avocado. With a mix of lean protein, healthy fats and whole grains, it's a meal that can "really balance some of the Mediterranean (diet) concepts," Bahouth says.
Smoothie Made with Berries, Greens, and Nuts
Another way Najm gets his greens and berries is in a morning smoothie. Typically, his smoothies include berries, kale, spinach and pecans. The pecans are important because "they will add fat and they contain quite a bit of minerals and antioxidants," he explains. Inspired by Erewhon’s trending Turmeric Crush smoothie, this antioxidant and anti-inflammatory blend is bursting with good-for-you brain nutrients like turmeric, ginger, beets, raspberries, and citrus fruits. It’s jam-packed with vitamin C, rich in superfoods, and full of healthy fats thanks to creamy coconut.
A Bowl of Berries and Nuts
Najm often eats a bowl of berries (like blueberries and raspberries) on the side of his meals or as a snack. Sometimes he'll add pecans and even some 70% cacao dark chocolate as well, which is another good source of antioxidants, he says.
Purple Sweet Potato Breakfast Bowl
Consuming these purple root veggies in the form of a warm and comforting breakfast bowl can help prevent free radical damage, slow aging, and support cognitive health.
- How to Prepare:
- Cook the purple sweet potato until soft.
- Peel off the skin and mash it slightly. Then, add it to a bowl.
- Top with chia seeds or hemp seeds, a drizzle of almond butter, and sprinkle of cinnamon.
Chia Seed Pudding Parfait
Full of omega-rich chia seeds, protein-packed yogurt, and antioxidant-filled berries, it contains a wide variety of delicious MIND diet foods known for their brain-protective properties.
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- How to Prepare:
- Gather your parfait ingredients of choice, such as unsweetened Greek yogurt, fresh berries or fruit of choice, and paleo granola or mixed chopped nuts.
- In a small mason jar, layer the ingredients over each other, starting with the chia pudding, then berries, then yogurt, and finally, additional toppings of choice like granola or nuts and seeds.
Chickpea Scramble
Start your day with a protein-packed breakfast scramble featuring chickpeas, a brain-boosting plant-based alternative to eggs. Rich in nutrients like plant-based protein and fiber, this dish is full of flavor and nutrients, and it comes together in minutes.
- How to Prepare: Simply mash a can of chickpeas with your favorite warming spices (like turmeric, cumin, and paprika) and heat it in a skillet along with colorful veggies of choice (such as sweet potatoes, broccoli, bell pepper, and mushrooms).
Coconut Milk Quinoa Bowl
Consider this coconut milk quinoa bowl! To make this hearty breakfast bowl, simply cook quinoa in coconut milk, as you would traditional rolled oats. Add your favorite add-ins, such as berries, nut butter, or a drizzle of sweetener.
Chocolatey Baked Oats
What tastes like a fresh baked dessert is actually a nourishing morning meal for both your mind and body! These trendy chocolatey baked oats are naturally sweetened, dairy-free, and made with nutritious foods from the MIND diet, like omega-rich walnuts and hearty oats.
- How to Prepare:
- Mash the ripe banana in a bowl, adding in the dairy-free milk, sweetener, and vanilla extract.
- In a separate large bowl, combine the rolled oats, cocoa powder, chopped walnuts, and sea salt in a bowl.
- Bake for 25-30 minutes, or until the oats are set and the top is slightly golden.
Black Bean Breakfast Taco
For a savory morning meal, serve up a simple black bean breakfast taco filled with scrambled eggs, warmed black beans, and your favorite veggies and toppings of choice.
Mediterranean-Inspired Bean Breakfast
Featuring a trio of beans - black beans, white beans, and chickpeas - simmered in a fresh tomato sauce with poached eggs and fresh herbs and spices. Best of all, this Mediterranean-inspired breakfast dish can be made in one pan for easy prep and cleanup.
- How to Prepare:
- In a large skillet, heat the olive oil over medium heat. Add diced onion and cook until softened, about 5 minutes.
- Add the black beans, white beans, and chickpeas to the skillet and cook for another 2-3 minutes until heated. Then, add the canned tomatoes and remaining spices.
- Using the back of a spoon, create small depressions in the mixture.
- Once cooked, remove the skillet from the heat and sprinkle with fresh herbs of choice. Serve warm with any sides of choice, such as sourdough toast or warmed tortillas.
Wild Blueberry Muffins
Made with antioxidant-rich wild blueberries, fiber-packed oats, and a hint of cinnamon, these breakfast muffins are a great meal-prep option that will be loved by all - adults and kids alike!
- How to Prepare:
- Preheat your oven to 350°F.
- In a large mixing bowl, combine the oat flour, remaining cup of rolled oats, almond milk, honey or maple syrup, melted coconut oil or applesauce, eggs, baking powder, baking soda, vanilla extract, cinnamon, and a pinch of salt. Stir until well combined.
- Pour the batter evenly into the muffin tins, filling each about ¾ full.
- Once cool, remove the muffins from the oven and cool slightly before transferring to a wire rack to cool completely.
Simple Strategies for Busy Mornings
Fatigue, which at least 80 percent of people with MS experience, can be a serious challenge when it comes to getting it together first thing in the morning. But knowing what to make, having the ingredients on hand, and in some cases preparing in advance, will help. And the following strategies can stop MS symptoms from derailing your breakfast:
- Write Down 3 to 5 Quick and Easy Breakfasts That You and Your Family Enjoy: Once you've selected some go-to meals, make a list of all the foods required to make them. Display your list on the refrigerator, on a bulletin board, or wherever it will be easy to see. Whenever items get used, add them to the grocery list to be replaced to ensure you always have what you need in the house.
- Simplify Breakfast Time: Look for breakfast dishes that take 30 minutes or less to make and require very few ingredients. Or make it in advance so all you have to do is reheat or toss prepared ingredients in the blender. Tip: If you like to use a slow cooker or pressure cooker, find breakfast recipes that utilize these time- and energy-savers. Making a casserole is an easy way to meal prep for your week. If you are considering making protein a vital part of your morning routine - make this on Sunday night and you will set for the week!
- Have a Backup Plan: Life is busy, schedules change, and MS symptoms can show up and zap your energy when you least expect it - so plan for it by keeping some foods that require little to no preparation, such as dry cereal or toast, on hand. It’s also a good idea to have some go-to sources of protein, like hard-boiled eggs, nut butters, Greek yogurt, and cottage cheese.
Meal planning is simply anticipating your needs in advance and developing a strategy for what to do when the inevitable happens.
What Neurologists Avoid for Breakfast
The experts TODAY.com spoke to tend to avoid sugary cereals and breakfast pastries. And they keep an eye out to avoid added sugar that may be hiding in other foods, too, like yogurt. "It's really important to start learning how to read labels because a lot of simple sugars can be kind of snuck into many foods, especially breakfast foods," Bahouth says. "And some of them just have no worth to your body or your brain health."
The Mediterranean diet discourages people from eating fatty meats and any processed meats too frequently, which includes classic breakfast items like bacon and sausage. "I try to avoid processed meats all the time," Stein says. "And I do try to minimize unnecessary salt where I can."
The Importance of a Holistic Approach
Bahouth encourages people to talk about nutrition with their health care providers to get individual recommendations that work for them. "Many times, people assume that achieving a healthy diet is going to require a radical change," she says. But through working with your doctor or dietitian, you'll likely find it's "the small and steady changes" that have the biggest impact, Bahouth adds. In addition to your diet, you can help maintain your brain health through regular physical activity, mindfulness exercises and tapping into your community to combat loneliness.