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News flash: A diet isn’t just an eating plan that helps you look better in a bikini. We’d like to introduce you to the MIND Diet, which is basically the opposite of those restricted, no-carbs-or-anything-fun regimens. It’s a subtle, sustainable shift in your diet that provides huge benefits in the long run—most importantly, it could reduce your risk of developing Alzheimer’s disease, according to a study published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. Here’s how it works. 

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What Exactly Can I Eat?

Don’t worry, it isn’t all carrot sticks and protein shakes. The MIND Diet features ten food groups that are especially brain healthy: green leafy vegetables, other vegetables, berries, nuts, beans, whole grains, fish, poultry, olive oil and, our favorite…wine. Make sure your diet features mostly these foods and you’re good to go.

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OK, And What Can’t I Eat?

There’s nothing 100 percent off-limits, but while following the MIND Diet, most folks pretty much avoid red meat, butter and margarine, cheese, fried food, fast food, pastries and sweets. (We’re talking less than 1 tablespoon of butter a day, and any of the other stuff once a week, at most.)

Breakfast: Overnight Oats with Blueberries and Almonds

The star food of the MIND Diet? Berries. Strawberries and blueberries are huge when it comes to protecting the brain, our friends at the Rush University Medical Center tell us. Eat this blueberry-packed breakfast at least twice a week. Even better: sprinkle it with slivered almonds.

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Lunch: Salmon Grain Bowl

Fish is another mega-important element of the MIND Diet, and salmon, which is rich in omega-3s, is a smart choice. Eat fish at least once a week (preferably with a huge helping of leafy greens, beans and whole grains), and you’ll boost your brain health.

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Dinner: Cauliflower Sweet Potato Burgers with Avocado

The MIND Diet limits red meat to once a week. Still need your burger fix? Try this veggie version made with cauliflower and sweet potatoes. Best of all, you can have wine with it. Yep, a glass of vino is recommended every day on the MIND Diet. We’ll drink to that.

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RELATED: This Diet Is Scientifically Proven to Boost Your Mood

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