Studies show that following the MIND diet, even moderately, can have significant effects.

You already know eating certain foods can help you lose weight and lower your risk for diabetes and heart disease, but following a healthy diet can also keep your brain sharp.

Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet combines the best of the Mediterranean and DASH diets, locking in the parts of each associated with dementia protection.

The DASH diet reduced Alzheimer's disease (AD) risk by 39%, the MIND diet by 53%, and the Mediterranean diet by 54%.

What this means is that strict adherence to the DASH and Mediterranean diets may reduce AD risk—but so might moderate adherence to the MIND diet.

One serving equals: 1 ⁄2 cup.

One serving equals: 1 cup cooked, 2 cups raw.

One serving equals: 1 ⁄2 cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal.

One serving equals: 3 ounces

One serving equals: 3 to 4 ounces

One serving equals: a small handful (1.5 ounces) of nuts or 2 tablespoons of nut butter

Weekly servings to aim for: The MIND diet doesn’t set a quota for olive oil; just use it in place of other oils and butter, and splurge on the extra-virgin variety

One serving equals: 12 ounces of beer, 5 ounces of wine, OR 1.5 ounces (1 shot) of 80-proof spirits