For many people, the go-to diet of choice these days – at least, of terms of Alzheimer’s prevention – is referred to by the acronym “MIND.” Sometimes called the “MIND Diet,” the letters stand for the ponderous phrase Mediterranean and DASH Intervention for Neurodegenerative Delay. The fundamentals of the MIND Diet were articulated at Chicago’s Rush University and Medical Center by Drs. Laurel Cherian, a professor of neurology, and Martha Clare Morris, a nutritional expert. But what is actually included in this diet? What are you permitted to eat; and, equally importantly, what should you avoid? The plan basically has a positive program and a negative program.

Positively, the approach recommends liberal portions of beans, berries, green (and other) vegetables, nuts, and whole grains. It also suggests that you stick to white (or at least lighter) meats over red ones. Further, MIND Dieticians encourage the use of olive oil for cooking and the drinking of quality red wines – in moderation – on a daily basis. Negatively, you are told to avoid processed foods and meats, sugary snacks, and other empty calories from carbohydrates to bad fats.

For the details, dig in. (Okay…pun intended.)

DO Eat These

Green Veggies – Especially ‘Cruciferous’ and Leafy Ones

I know that you’ve probably heard this since you were knee high to a grasshopper, but it’s true. You’ll want to load up on healthy vegetables. These include:

Arugula (Eruca vesicaria sativa)

(Eruca vesicaria sativa) Asparagus (Asparagus officinalis)

(Asparagus officinalis) Beetroot (Beta vulgaris)

(Beta vulgaris) Bok Choy (Brassica rapa chinensis)

(Brassica rapa chinensis) Broccoli (Brassica oleracea italica)

(Brassica oleracea italica) Brussels Sprouts (Brassica oleracea gemmifera)

(Brassica oleracea gemmifera) Cabbage (Brassica oleracea capitata)

(Brassica oleracea capitata) Chard (Beta vulgaris vulgaris)

(Beta vulgaris vulgaris) Collard Greens (Brassica oleracea)

(Brassica oleracea) Endive (Cichorium endivia)

(Cichorium endivia) Iceberg Lettuce (Lactuca sativa)

(Lactuca sativa) Kale (Brassica oleracea sabellica)

(Brassica oleracea sabellica) Peas [1] (Pisum sativum)

[1] (Pisum sativum) Spinach (Spinacia oleracea)

(Spinacia oleracea) Romaine Lettuce (Lactuca sativa longifolia)

(Lactuca sativa longifolia) Turnip Greens (Brassica rapa rapa)

(Brassica rapa rapa) Watercress (Nasturtium officinale)

They may also include unspecified helpings of “greens” – which, as far as I can tell, is just a synonym for “vegetables – and so-called “microgreens.” Microgreens are “shoots” from edible plants; that is, little stem-like growths that appear before fully formed leaves develop. If I have it right, the rationale for eating the shoots is that they are packed with the nutrients – some of which the plant itself will use to produce the leaves and other aerial parts (e.g., flowers, fruits, etc.).[2]

‘Other’ Vegetables

And, although they’re not green, I feel like I would be remiss if I didn’t give at least a passing nod to other, healthy vegetables. The MIND Diet makes provisions for generous portions of these as well. So, help yourself to the following.

Carrots (Daucus carota sativus)

(Daucus carota sativus) Corn [3] (Zea mays)

[3] (Zea mays) Onions (Allium cepa)

(Allium cepa) Garlic (Allium sativum)

(Allium sativum) Radicchio (Cichorium intybus foliosum)

(Cichorium intybus foliosum) Sweet Potatoes (Ipomoea batatas)

(Ipomoea batatas) Tomato, Cherry (Solanum lycopersicum cerasiforme)

Healthy Nuts

Then, there are the healthy nuts. (Not “health nuts,” mind you.) Many of these are recommended for maintaining optimal neurological function. You should get a bit comfortable with reaching for them – instead of for the potato chips.

Almonds (Prunus dulcis)

(Prunus dulcis) Beech nuts (Fagus sylvatica)

(Fagus sylvatica) Brazil nuts (Bertholletia excelsa)

(Bertholletia excelsa) Cashews [4] (Anacardium occidentale)

[4] (Anacardium occidentale) Hazelnuts (Corylus avellana)

(Corylus avellana) Macadamias (Macadamia integrifolia)

(Macadamia integrifolia) Peanuts [5] (Arachis hypogaea)

[5] (Arachis hypogaea) Pecans (Carya illinoinensis)

(Carya illinoinensis) Pistachios (Pistacia vera)

(Pistacia vera) Walnuts (Juglans major)

Berries (and Other Fruits)

According to MIND-Diet proponents, berries are excellent foods to help guard against dementia.[6]

Açai Berries (Euterpe oleracea)

(Euterpe oleracea) Avocados (Persea americana)

(Persea americana) Barberries , European (Berberis vulgaris)

, European (Berberis vulgaris) Bilberries (Vaccinium myrtillus)

(Vaccinium myrtillus) Black Raspberries (Rubus occidentalis)

(Rubus occidentalis) Blackberries (Rubus fruticosus)

(Rubus fruticosus) Blueberries (Vaccinium corymbosum)

(Vaccinium corymbosum) Chokeberries (Aronia prunifolia)

(Aronia prunifolia) Cranberries (Vaccinium macrocarpon)

(Vaccinium macrocarpon) Goji Berries (Lycium barbarum)

(Lycium barbarum) Grapes [7] (Vitis vinifera)

[7] (Vitis vinifera) Raspberries (Rubus idæus)

(Rubus idæus) Strawberries (Fragaria ananassa)

(Fragaria ananassa) Wineberries, Chilean (Aristotelia chilensis)

Another name floating around is that of the “Barbados Cherry” (Malpighia emarginata). Some lists present it as a berry, although its Wikipedia entry does not. I don’t find much by way of negative reviews, so I’ll be checking it out myself.

By the way, a few brain-health pundits mention Oranges (Citrus X sinensis) as well. But, don’t just drink the juice — especially not with oodles of sugar or other additives. Eat the fruit!

Finally, Pomegranates (Punica granatum) appear to have a reputation for being beneficial for cognitive function as well as for various women’s-health issues. So, dig in, if you’re so inclined.

Beans

Beans are great, non-meat sources of protein. And, as you have no doubt guessed, they’re a fixture of the MIND regimen.

Black-Turtle Beans (Phaseolus vulgaris “Black Turtle”)

(Phaseolus vulgaris “Black Turtle”) Black-Eyed Peas (Vigna unguiculata unguiculata)

(Vigna unguiculata unguiculata) Chickpeas (Cicer arietinum)

(Cicer arietinum) Garbanzo Beans (Cicer arietinum)

(Cicer arietinum) Kidney Beans (Phaseolus vulgaris Kidney)

(Phaseolus vulgaris Kidney) Lentils (Lens culinaris)

(Lens culinaris) Lima Beans (Phaseolus lunatus)

(Phaseolus lunatus) Navy Beans (Phaseolus vulgaris White Bean)

(Phaseolus vulgaris White Bean) Pinto Beans (Phaseolus vulgaris Pinto)

(Phaseolus vulgaris Pinto) Soybeans (Glycine max)

Wholegrains

Barley (Hordeum vulgare)

(Hordeum vulgare) Buckwheat (Fagopyrum esculentum)

(Fagopyrum esculentum) Durum [as Bulgur Cereal, Couscous, or Freekeh] (Triticum durum)

[as Bulgur Cereal, Couscous, or Freekeh] (Triticum durum) Millet, Pearl (Pennisetum glaucum)

(Pennisetum glaucum) Oatmeal , Whole Oats (Avena fatua)

, Whole Oats (Avena fatua) Popcorn [8] [Air-Popped & “Plain”] (Zea mays everta)

[8] [Air-Popped & “Plain”] (Zea mays everta) Quinoa [9] (Chenopodium quinoa)

[9] (Chenopodium quinoa) Rice, Brown (Oryza sativa)

(Oryza sativa) Rye (Secale cereale)

(Secale cereale) Sorghum [10] (Sorghum bicolor)

[10] (Sorghum bicolor) Whole Wheats, 100% (Triticum æstivum)

Seeds

While I didn’t spot them on the MIND Diet’s main list, you might want to throw in a handful or two of quality seeds.

Chia Seeds (Salvia hispanica)

(Salvia hispanica) Flax Seeds (Linum usitatissimum)

(Linum usitatissimum) Pumpkin Seeds , Styrian (Cucurbita pepo Styriaca)

, Styrian (Cucurbita pepo Styriaca) Sunflower Seeds (Helianthus annuus)

White Meats

Primarily, when you hear talk of “white meat,” it’s referring to fish and poultry. Some definitions also include meat from pigs and rabbits. Additionally, a few lists include veal here as well.

Fish

There are several debates raging over fish. One such debate concerns whether preference should be given to farmed fish or their wild-caught cousins. I’m not going to get into any of this. A good rule of thumb is probably that the more “natural” foods are going to tend to be healthier. But, I’m not a nutritionist by any stretch of the imagination. So, take my fish recommendations cum grano salis (But don’t use too much salt or you could raise your blood pressure — and, by extension, your risk of heart attack or stroke.)

Bass Largemouth (Micropterus salmoides) Striped (Morone saxatilis)

Bluegill (Lepomis macrochirus)

(Lepomis macrochirus) Carp European (Cyprinus carpio) Asian (Cyprinus rubrofuscus)

Catfish Blue (Ictalurus furcatus) Channel (Ictalurus punctatus) Flathead (Pylodictis olivaris)

Cod Atlantic (Gadus morhua) Pacific (Gadus macrocephalus)

Herring (Clupea harengus)

(Clupea harengus) Mackerel , Atlantic (Scomber scombrus)

, Atlantic (Scomber scombrus) Mahi Mahi (Coryphaena hippurus)

(Coryphaena hippurus) Perch (Perca flavescens)

(Perca flavescens) Pollock Atlantic (Pollachius pollachius) Boston Blue (Pollachius virens)

Salmon Alaskan (Oncorhynchus nerka) Coho (Oncorhynchus kisutch)

Sardines , Pacific (Sardinops sagax)

, Pacific (Sardinops sagax) Tilapia Nile (Oreochromis niloticus) Blue (Oreochromis aureus) Mozambique (Oreochromis mossambicus)

Trout Brook (Salvelinus fontinalis) Brown (Salmo trutta) Rainbow (Oncorhynchus mykiss)



Sometimes, tuna is listed as a healthy fish. However, this needs to be stated with some major qualifications. Chiefly, these qualifications surround the presence of mercury – usually methylmercury – in tuna fish (and shellfish).[11]

The Environmental Protection Agency (EPA) in the United States has articulated “acceptable” mercury levels in terms of micrograms (mcg) per pound (or kilogram) of body weight. Specifically, their numbers suggest that 0.045 mcg/lb. (0.1 mcg/kg) are tolerable. Thus, between 50 and 300 pounds, we’re talking about acceptable mercury levels ranging from about 2.25 to around 13.5 mcg.

Canned tuna fish might contain anywhere from 3 to 20 mcg of mercury per ounce. Therefore, on this basic alone, some nutritionists (and others) recommend skipping tuna.

Still, it is an indisputably good source of “good” fats (e.g., Omega-3s) and protein. However, because mercury is possibly correlated with brain and neuronal degeneration,[12] it might be better to stick with “cleaner” fish or other white meats (like poultry).

Nevertheless, for the curious, here are the main varieties of tuna floating (or swimming) around.

Tuna Albacore (Thunnus alalunga) Atlantic Bluefin (Thunnus thynnus) Bigeye (Thunnus obesus) Southern Bluefin (Thunnus maccoyii) Yellowfin [a.k.a. Ahi] (Thunnus albacares) Skipjack (Katsuwonus pelamis)



Common Poultry[13]

Chickens (Gallus gallus domesticus) Bresse Gauloise Cornish Jersey Giant Orpington

(Gallus gallus domesticus) Ducks [14] American Black (Anas rubripes) American Wigeon (Anas americana) Bluebill (Aythya affinis) Blue-Winged Teal (Anas discors) Bufflehead (Bucephala albeola) Canvasback (Aythya valisineria) Common Eider (Somateria mollissima) Common Merganser (Mergus merganser) Gadwall (Anas strepera) Goldeneye (Bucephala clangula) Green-Winged Teal (Anas carolinensis) Long-Tailed (Clangula hyemalis) Mallard (Anas platyrhynchos) Northern Pintail (Anas acuta) Northern Shoveler (Anas clypeata) Pacific Black (Anas superciliosa) Redhead (Aythya americana) Wood (Aix sponsa)

[14] Turkeys (Meleagris gallopavo)[15] Beltsville Small White* Black* Blue Slate* Bourbon Reds* Broad Breasted Whites[16] Midget White* Narragansett* Royal Palm* Standard Bronze* White Holland*

(Meleagris gallopavo)[15]

Less Common Fowls

Coots American (Fulica americana) Andean (Fulica ardesiaca) Eurasian (Fulica atra) Giant (Fulica gigantea) Hawaiian (Fulica alai) Horned (Fulica cornuta) Red-Fronted (Fulica rufifrons) Red-Gartered (Fulica armillata) Red-Knobbed (Fulica cristata) White-Winged (Fulica leucoptera)

Geese African (Anser anser domesticus) American Buff (Anser anser domesticus) Canada (Branta canadensis) Chinese (Anser cygnoides) Embden (Anser anser) Pilgrim (Anser anser) Pomeranian (Anser anser) Saddleback (Anser anser) Sebastopol (Anser anser) Toulouse (Anser anser domesticus) Roman (Anser cygnoides domesticus)

Pheasants [17] (Phasianus colchicus) Cheer (Catreus wallichii) Copper (Syrmaticus soemmerringii) Golden (Chrysolophus pictus) Great Argus (Argusianus argus) Green (Phasianus versicolor) Grey-Peacock (Polyplectron bicalcaratum) Hume’s (Syrmaticus humiae) Kalij (Lophura leucomelanos) Lady Amherst (Chrysolophus amherstiae) Reeve’s [Bar-Tailed] (Syrmaticus reevesii) Ring-Necked (Phasianus colchicus) Siamese Fireback (Lophura diardi) Swinehoe’s (Lophura swinhoii) Silver (Lophura nycthemera)

[17] (Phasianus colchicus) Quails (Coturnix coturnix) Bobwhite (Colinus virginianus) California (Callipepla californica) Coturnix (Coturnix japonica) Montezuma (Cyrtonyx montezumae) Mountain (Oreortyx pictus) Scaled (Callipepla squamata)

(Coturnix coturnix)

Other

I include this category for the sake of completeness. But I forewarn you: Some of these classifications are hotly debated. And I am incompetent to sift through all the information.

Some articles that I consulted consider the flesh of young animals (e.g., calves, lambs, and so on) to count as “white meat.” Others – like the World Health Organization[18] – staunchly oppose this and insist that they should be counted as red.

Additionally, you should bear in mind that the DASH and MIND dieticians generally recommend limiting meat servings to around one (1) or two (2) per day – even if you are eating lighter meats.

Calf [19] (Bos taurus) – for veal[20] Ayrshire* Belted Galloway Black Angus Brahman Brown Swiss* Charolais Dexter Gelbvieh Guernsey* Hereford Holstein* Jersey* Randall Lineback Red Angus Scottish Highland Shorthorn* Simmental Texas Longhorn

[19] (Bos taurus) – for veal[20] Lamb [21] (Ovis aries) – lamb meat[22] Dorper Dorset Horn Hampshire Polled Dorset Suffolk

[21] (Ovis aries) – lamb meat[22] Pigs (Sus scrofa domesticus) – for pork[23] American Yorkshire Berkshire Chester White Duroc Hampshire Poland China Red Wattle

(Sus scrofa domesticus) – for pork[23] Rabbits (Oryctolagus cuniculus) – just called “rabbit meat”[24] American Belgian Hare Blanc de Hotot Californian Champagne d’Argent Chinchilla Cinnamon Flemish Giant Florida White French Lop Harlequin Lilac New Zealand Palomino Rex Satin Silver Fox

(Oryctolagus cuniculus) – just called “rabbit meat”[24]

Beverages

Water

Right off the bat, I just have one word for you: water.

Although it’s not part of the MIND Diet per se, the importance of staying properly hydrated cannot be overstated. However, the quality of the water does water.

As I have written an entire article to cover this (see HERE), for now I’ll just state that you want to aim for purified drinking water. This can be accomplished with good-quality water sources (for example, spring water) or bottled water, or by purifying substandard water sources on your own.

Basically, you want to avoid sugary drinks – including soft drinks (such as colas, sodas, etc.) and juices (which are often full of artificial preservatives and sweeteners).

But, it turns out that there is one additional thing that MIND Dieticians recommend that you imbibe.

Wine

Specifically, the recommendation is that you drink no more – and no less – than one glass of quality red wine each day. These will typically be dry wines, as opposed to sweet varieties.

Healthy Red Wines

Cabernet Sauvignon

Madiran

Merlot

Pinot Noir

Shiraz

Healthy Lighter Wines

The healthiest lighter wines sometimes still have a bit of color to them. And, like their healthy red counterparts, tend to be low in added sugar – and so be found in “brut” or “dry” varieties.

Champagne/Sparkling Wine

Pinot Grigio

Riesling

Rosé

Vino Verde

DON’T Eat These

The Main ‘Contraindications’

The flipside of the positive requirements are, predictably, the negative ones. There are certain foods that you should eliminate from your diet as much as possible. At the very least you’re going to want to reduce your intake drastically.

Honestly, many readers could probably write this list just by guessing. The main thing isn’t knowing what is unhealthy. The main thing is acting on that knowledge. Still, so no one can say that they weren’t warned, here are some foods to avoid.

‘Bad’ Meats

Processed Meats [25] Bacon Beef Jerky Bologna Canned Meats Chicken Nuggets Corned Beef Fish Sticks Ham Hot Dogs Meat-Based Sauces (e.g. Bolognese) Mortadella Pancetta Pastrami Pepperoni Pork Rinds Prosciutto Roast Beef[26] Salami Sausages Vienna Sausages

[25] Red Meats [27] Beef Goat Horse Mutton Veal

[27]

As previously mentioned, however, bison or buffalo meat is considered a fairly health-conscious alternative to the more usual red meats. Another healthier, and underserved, meat is ostrich.

Other Unhealthy Snacks

What makes something “unhealthy”? In general, we’re talking about foods that are heavily processed. Things with a lot of artificial flavors and preservatives are going to be worse than things that are more organic or “natural.”

There might not be many surprises, here. But, it turns out that lot of people are intolerant of dairy products. So, cheeses, milk, and ice cream products are mostly going to have to get a thumbs down.

Of course, there is an adage that says “all things in moderation.” You can bear that in mind. But, be honest with yourself. Don’t use it as a “cop out.”

Some references that I have consulted suggest that you want to limit yourself to no more than one serving per week of these kinds of foods. If you can manage to go without them more often, however, you’ll probably be that much better off.

Breakfast Cereals

Brownies

Cakes and Cupcakes[28]

and Candies (especially Candy Bars)

(especially Candy Bars) Cheeses [29] American Blue Cream[30] Fontina Gruyere Parmesan[31]

[29] Chocolates [32]

[32] Coffees (especially ones that are heavily sweetened) Cappuccino Espresso Latte Frappuccino

(especially ones that are heavily sweetened) Cookies

Donuts

Fast Foods

Fried Foods and Fritters [33] Chimichangas Churros Crab Rangoon French Fries Hushpuppies Onion Rings Tempura Tortilla Chips

and [33] Granola [34]

[34] Ice Cream and Milk Shakes

and Juices

Pastries Biscotti Cinnamon Rolls Danishes Scones

Pies

Pizzas

Popcorn (Processed)

(Processed) Pop Tarts

Pretzels

Snack Cakes

MIND Your Cooking

The MIND-Diet developers also have something to say about food preparation. Specifically, they recommend healthier alternatives to cheap, canola-based cooking oils.[35]

Olive Oil

Olive Oil, Extra Virgin (Olea europaea)

Olive oil is full of the so-called “good” fats. (For more on this, see HERE.) It is also reputed to have anti-inflammatory capabilities and antioxidants – which are substances that help our bodies neutralize “free radicals.”

I could be wrong in my appraisal. But my untutored take is that there are “bad” things (apart from germs) floating around your body. Usually, your immune system is tasked with the job of getting rid of them. But when you have a lot of bioavailable antioxidants, they are able to take some of the load off your immune system by addressing some of that non-pathogenic crud.

Besides these salubrious properties, olive oil is also supposed to help your body reduce its level of “bad cholesterol.” Additionally, it is believed to help lower blood pressure as well as the risk of cardiovascular problems, heart attacks, and strokes.

On top of all this, a 2013 study suggested that olive oil (or, more specifically, the ingredient called oleocanthal) had the ability to dissolve or otherwise deal with the beta-amyloid and tau protein deposits that are indicative of brain degeneration due to Alzheimer’s.[36]

This is outstanding news and very promising for the treatment of Alzheimer’s dementia. But what about prevention?

Well, a second study in 2013 determined that a nutritional “intervention with [the Mediterranean diet] enhanced with either [extra-virgin olive oil] or [mixed] nuts appear[ed] to improve cognition compared with a low-fat diet.”[37]

What About Other Oils?

Although (as far as I have found) not explicitly addressed in the MIND program, there are several other oils that have begun to appear in general health recommendations.[38]

Avocado Oil (Persea americana)

(Persea americana) Flaxseed Oil (Linum usitatissimum)

(Linum usitatissimum) Grapeseed Oil (Vitis vinifera)

(Vitis vinifera) Sesame Oil (Sesamum indicum)

(Sesamum indicum) Walnut Oil (Juglans regia and Juglans nigra)

Butter

Another MIND-Diet no-no? Butter and butter substitutes. This includes, perhaps especially, things like margarine.

In the first place, margarine is often made from less desirable oils such those derived from canola, soybean, and sunflower.[39]

Secondly, margarine is often high in the really bad “trans fat.” Levels have reportedly been decreased as a result of public outcry and governmental scrutiny. But, since there are healthier alternatives (chiefly, olive oil), it’s probably best to avoid margarines entirely.

Conclusion

The real key is to develop an eating regimen that you can sustain.

For many people, the word “diet” connotes something short-lived. You say that you’re “on” a diet just to contrast that with – and look forward to – the time that you’re “off” of it.

The best thing – the healthiest thing – seems to be this. Get into a healthy diet that you can maintain.

Understand: I’m not a dietician. But here’s where I think that this is where the “everything in moderation” aphorism comes into play. If you “go on a diet” that is so austere that you want to die (figuratively speaking), and you can’t wait until it’s over, then obviously you’ll never be able to keep eating like that.

In that case, it’s probably far better to adhere to a diet that is generally health, but with a few “junk foods” mixed in here and there, than it is to go on the austere diet for a few weeks and then go back to eating fast food every day. Does that make sense?

Then… go! And eat healthy(ier).

Notes:

[1] Peas are similar to, and often classified along of, beans (on which, see further on in the main text).

[2] In a way, this is similar to something like artichokes (Cynara scolymus), where the portion of the plant that we eat is actually a flower bud – i.e., a flowering aerial part before it blooms.

[3] Notice that Zea mays also shows up – as popcorn! – on the list of wholegrains, below.

[4] Many people will quickly point out that cashews are often, technically, classified as fruits. I won’t argue the point! But, since they’re usually found in the “nut” aisle at your local grocery store, I figure that it’s best to situate them here on my list.

[5] Some writers categorize peanuts as beans. As with cashews (see the relevant end note), I will not register any opinion. But I will say that my inclusion of peanuts on a list of nuts has more to do with practicality than with scientific precision. In most supermarkets, you’ll find the peanuts in the nut aisle as opposed to with the beans – canned or otherwise.

[6] There is something called a “Noni Berry” (Morinda citrifolia). I have left it off this list because there are reports floating around about it’s possible link to liver toxicity, and I have neither the space nor the time to research this minimally – much less adequately. But it is recommended by some authors. So, I thought I’d throw it’s name out there, anyway.

[7] Yep; my research suggests that these are rightly called “berries.” I just call them yummy.

[8] Is popcorn actually healthy for you? The British newspaper summarized one plausible opinion this way: “Air-popped and eaten plain, popcorn is a healthy whole grain food that is low in calories (about 30 calories per cup) and high in fibre (about 1g per cup), especially when compared to snacks like crisps [i.e., potato chips – Ed.]. …But oil-popped and flavoured popcorn is a different story. … Cinema popcorn is one of the worst offenders when it comes to calories[.]” Sue Quinn, “Is Your ‘Healthy’ Popcorn Really Good for You?” Telegraph (United Kingdom), Jun. 15 2015, <https://www.telegraph.co.uk/foodanddrink/healthyeating/11674935/Is-your-healthy-popcorn-really-good-for-you.html>.

[9] Again: just a point of classificatory clarification; quinoa appears technically to be a seed.

[10] This is sometimes referred to as “Broom-Corn.”

[11] The worst offenders are supposedly: King Mackerel (Scomberomorus cavalla), Marlin (especially White, Kajikia albidus and Striped, Kajikia audax), Orange Roughy (Hoplostethus atlanticus), Shark (e.g., Shortfin Mako, Isurus oxyrinchus; Requiem, Carcharhinidae of various subspecies; and Thresher, Alopiidae), Swordfish (Xiphias gladius), Tilefish (Blueline, Lopholatilus chamaeleonticeps; Golden, Lopholatilus chamaeleonticeps; and Great Northern, Lopholatilus chamaeleonticeps), and – yep – Tuna (especially Ahi/Yellowfin, Thunnus albacares, and Bigeye, Thunnus obesus).

[12] As usual, the available information is mixed. One Time magazine article stated that “seafood is associated with higher brain levels of mercury” but added that “those amounts don’t seem to be linked to a higher risk of developing features of Alzheimer’s.” See Alice Park, “Fish, Mercury and Alzheimer’s Risk,” Time, Feb. 2, 2016, <http://time.com/4201808/fish-mercury-and-alzheimers-risk/>.

[13] Some meat on poultry is darker. I suppose that if you’re a purist, you’d stick with the lightest meat that you can get. On the other hand, even the darker meat is “whiter” (so to speak) than most red meats. (As an aside, of all the red meats, Buffalo/Bison is sometimes touted as the healthiest alternative to traditional beef, mutton, venison, etc.) Personally, I’m not that picky. But you make your own call on this one.

[14] It should be noted that the healthiness of many game birds/poultry depends (at least partially) on how the animal is prepared.

[15] There is something called a “Heritage Breed.” As near as I can ascertain, the most basic way to put this is that heritage birds are not mass-produced or genetically modified. I’m sure that farmers and others who are far more knowledgeable will object to this rough characterization. But I’m going to simply say that calling a turkey “heritage” amounts to saying that it’s slightly better than the usual supermarket selections. I’m not entirely sure which birds are heritage, and which are not. But have taken a stab at classifying “heritage” turkeys with an “*.”

[16] These are apparently farmed in factory-like settings. They cannot breed naturally, and aficionados claim that they are prone to having genetic defects and disease.

[17] Pheasants can be used for eggs as well as meat. They can be pricey. And some say that they don’t have a lot of meat on them, especially when contrasted with common varieties of chickens and turkeys. Nevertheless, I am including them, just for reference purposes.

[18] See, e.g., Alexandra Sifferlin, “Which Meats Should You Avoid?” Time, Oct. 26, 2015, <http://time.com/4086896/which-processed-red-meats-should-you-avoid-cancer-who/>.

[19] As opposed to a full-grown cow. My understanding is that if the cow is a dairy cow (which I have attempted to denote with an “*”), then the veal often comes from young males. However, if the cow is raised for beef, then the veal could come from either sex.

[20] Some authors consider veal a red meat.

[21] Rather than the full-grown sheep, which would yield mutton.

[22] Again, some writers do not consider lamb to be white meat.

[23] Bacon and ham show up on the “DON’T Eat These” list. Pork is the so-called “other white meat.” Though, some sources dispute this and classify it as a red meat.

[24] Some sources lump rabbit meat in with prohibited red meats. Others are more lenient – at least (yep; I’ll say it again!) – in moderation.

[25] Sifferlin, op. cit.

[26] However, roast beef is probably the healthiest of the deli meats.

[27] Ibid.

[28] Including Cheesecakes.

[29] Cheddar, Cottage, Feta, Goat, Mozzarella, Ricotta, Sheep (e.g., Pecorino Romano) and Swiss.

[30] Including Neufchâtel.

[31] Parmigiano-Reggiano Cheese.

[32] Possibly, there can be some allowance for true dark chocolates – without the added dairy an sugar.

[33] With the possible exception of Okra (Abelmoschus esculentus) – just because I cannot stomach it any other way! Otherwise, most foods – even chicken, turkey, etc. – become unhealthier when fried.

[34] Of all the junk foods, granola-based products might be some of the best. But, their arguably still the best of the worst. Steer clear and opt for healthier foods whenever you can.

[35] As stated, spray oils often use canola oil as base. While perhaps not as healthy an option as olive oil, canola oil is generally not considered too “bad.” It’s all the other crap that gets put into the spray can that makes these things less than ideal from a health perspective.

[36] A. Abuznait, H. Qosa, B. Busnena, K. El Sayed, and A. Kaddoumi, “Olive-oil-derived oleocanthal enhances β-amyloid clearance as a potential neuroprotective mechanism against Alzheimer’s disease: in vitro and in vivo studies,” Chemical Neuroscience (American Chemical Society), vol. 4, no. 6, Feb. 25, 2013, pp. 973-982, <https://www.ncbi.nlm.nih.gov/pubmed/23414128>.

[37] E. Martínez-Lapiscina, P. Clavero, E. Toledo, R. Estruch, J. Salas-Salvadó, B. San Julián, A. Sanchez-Tainta, E. Ros, C. Valls-Pedret, and M. Martinez-Gonzalez, “Mediterranean Diet Improves Cognition: The PREDIMED-NAVARRA Randomised Trial,” Journal of Neurology, Neurosurgery, and Psychiatry (British Medical Journal), vol. 84, no. 12, May 13, 2013, pp. 1318-1325, <https://www.ncbi.nlm.nih.gov/pubmed/23670794>.

[38] What about Coconut Oil (Cocos nucifera)? I’m treating that in a separate article.

[39] On top of this, the plants used may also be genetically modified organisms (GMO). And for some people this has become a deal breaker.