Slimmer, smarter food rules

Have breakfast every day This will ensure you avoid blood sugar dips later in the morning, which can adversely affect memory and have you reaching for sugary snacks.

Eat regularly throughout the day To keep your blood sugar levels stable and your brain supplied with fuel, aim to eat three meals a day with a couple of healthy snacks in between, picking from the food planner below.

Don’t cut carbs Our brain must have glucose to function, which it gets from carbohydrates, so it’s crucial you eat sufficient amounts from a healthy source. This means swapping white bread, pasta and rice for wholegrain, brown varieties. Lack of glucose is why low-carb diets are a no-no if you want to keep your mind sharp. Your brain needs an average of 140g of carbs a day – which means eating some with every meal – to function at peak level. Drink plenty of water If your brain doesn’t get enough fluid you’ll feel tired, have poor concentration and suffer headaches. Drink 6-8 glasses of fluid a day. Water is the best but diluted fruit juice, tea and milk do count.

Steer clear of sugary drinks Research out this month linked excess sugar – especially fructose in sugary drinks – to impaired brain function. US researchers found that people who drank sugary drinks frequently were more likely to have poorer memory and smaller overall brain volume. A follow-up study found that drinking diet drinks daily made people three times more likely to develop stroke and dementia. Try sparkling water with lime or lemon juice instead.

Keep lunches light Eating a big meal at lunchtime – especially with alcohol – can make you feel sleepy in the afternoon. So keep lunches sensibly sized (pick from the list below) and booze-free.