Brain-healthy meals

‘Make meal choices that help prevent heart disease and diabetes, while also protecting your brain and improving your memory,’ says Marilyn.

Breakfast Eat some eggs! Although forgotten by the MIND diet, they’re a firstclass source of protein, and have good levels of omega-3 fats and antioxidants for brain health. They’re also rich in choline, which your brain uses to make the essential neurotransmitter acetylcholine.

Lunch Good choices include: carrot and chickpea soup; tinned mackerel with a watercress and spinach salad; baked sweet potato filled with tuna, sweetcorn and yogurt; or smoked salmon and avocado on rye bread.

Dinner Boost your brain with one of the following: salmon or tofu with mixed steamed vegetables; a prawn and vegetable stir-fry; baked cod spread with 2tsp pesto; or a frittata made with roasted butternut squash, spinach and herbs, served with a green salad.