MIND-ing your Diet in 2026
Let’s Lower the Bar (On Purpose)
Let’s start by lowering the bar, because most of us are not great at keeping New Year’s resolutions.
Have you ever decided to “eat better” and changed everything at once only to feel exhausted, resentful or quietly rebellious a few weeks later? This is not a willpower problem. It’s a goal problem.
We see this all the time in our practice. The new year rolls around and people have a tendency to aim too high, too fast, overwhelm their nervous system and then blame themselves when things falls apart.
We are not doing that here.
MIND-ing your diet in 2026 is about small, steady shifts that your brain and body can actually live with.
Your Brain Needs Fuel, Not Perfection
Your brain is metabolically expensive. Even at rest, it uses a significant amount of your daily energy just to keep you regulated, focused, emotionally responsive and cognitively flexible. Yes, we talk a lot about flexible thinking in therapy.
When fuel is inconsistent, overly restrictive or heavily ultra-processed, the brain works harder to do basic tasks. That strain often shows up as irritability, brain fog, anxiety, low mood or difficulty concentrating.
Research behind the MIND diet consistently shows that people who eat more leafy greens, berries, beans, whole grains, nuts, fish, poultry and olive oil tend to have better cognitive health over time. They also tend to eat fewer sweets, less red meat and fewer fried or ultra-processed foods.
This is not about “good” or “bad” foods.
It’s about reducing cognitive load and supporting your brain so it doesn’t have to work overtime just to get through the day.
Start Where You Are, Not Where You Think You Should Be
If I were sitting with you in session, this is where I’d slow things down.
You do not need to overhaul your diet. You don’t need a cleanse, a reset or a perfectly optimized meal plan.
Pick one or two changes that feel almost too easy. Boring is sustainable. Sustainable is powerful.
Here are some therapist-approved ways to MIND your diet without burning out.
Add Beans Before You Subtract Anything
Legumes, like lentils, chickpeas, black beans, white beans, are quiet overachievers. They offer protein, fiber, slow-burn energy and blood sugar stability, all of which support mood and focus.
Replacing some red or processed meat with plant protein is associated with better cardiovascular and cognitive outcomes, but you don’t need to “go vegetarian” to benefit.
Add beans to soups, salads, grain bowls, pasta or toast. Use canned ones. This does not need to be aspirational cooking content.
Ease Up on Sugar (Especially Liquid Sugar)
Sugary drinks are one of the fastest ways to overload your system without realizing it. Sodas, sweetened coffee drinks, juices and cocktails add up quickly and tend to spike and crash energy and mood.
You don’t need to quit everything.
Order the smaller size.
Ask for fewer pumps of syrup.
Alternate alcohol with a nonalcoholic drink.
Swap one soda a day for sparkling water.
These changes are neurologically meaningful even if they feel minor.
Put Vegetables in the Middle of the Meal
Most people don’t eat enough vegetables because they feel like extra work or an afterthought.
Instead of aiming for elaborate salads, fold vegetables into meals you already make:
Spinach in eggs
Frozen broccoli in soup or pasta
Peppers and onions in tacos
Arugula on grain bowls—or yes, even pizza
You’re not aiming for variety or perfection.
You’re aiming for repetition.
Stop Starving Yourself (Accidentally)
We’re not talking about intermittent fasting, but rather forgetting to eat.
If nighttime snacking feels chaotic or out of control, the issue often starts much earlier in the day.
Skipping breakfast or barely eating lunch sets the brain up for urgency later. When glucose drops, the nervous system shifts toward survival mode and decision-making gets harder.
For optimal brain health, aim for:
Protein
Healthy fats
Complex carbohydrates
Make It Easy on Purpose
Frozen vegetables (picked at peak freshness), canned beans, tinned fish, pre-washed greens and pre-cooked grains all count.
Feeding yourself well on busy, emotionally heavy or low-capacity days matters far more than cooking from scratch.
A simple meal you actually eat is better than an ideal one you never make.
Get Real About Alcohol
Even moderate alcohol use affects sleep quality, mood regulation, and anxiety more than we once understood.
If alcohol is part of your routine, experiment, not with judgment, but with curiosity. Try a few nights off. Alternate with nonalcoholic options. Pay attention to sleep, energy and emotional reactivity.
No moralizing. Just data.
Examine Your Relationship With Food
This is a big topic, which you can read more about here.
If food feels wrapped up in shame, rigid rules or all-or-nothing thinking, no eating plan will feel peaceful, nor will it stick around for long.
A more relaxed, trusting relationship with food is strongly associated with better long-term health, both mentally and physically. Pleasure, satisfaction and joy belong here too.
If emotional eating feels confusing or loaded, learning the neurobiology behind it can be a helpful first step.
A Few Small Changes
You do not need a reset.
You need a few small choices you can return to again and again:
Add beans
Add greens
Eat enough earlier in the day
Use olive oil
Drink less sugar
Be kind to yourself
If you’re still feeling stuck and don’t know what to make for dinner, check out this truly helpful NYT article, 21 Easy, Healthy Recipes for Busy, Tired People.