FOOD: The Brain-Friendly Plate

When we talk about healthy eating for brain health, it’s easy to get caught up in individual nutrients—omega-3s, antioxidants, polyphenols. But sometimes the simplest approach is also the most effective.

That’s why I like to take a step back and ask:

What’s actually on your plate?

Not in theory. Not in an ideal world. But when you sit down to eat… how is that plate supporting your brain?

Let’s look at what a brain-friendly plate looks like—and how a little planning can make it part of everyday life.

Build a Brain-Friendly Plate: The 50/25/25 Approach

Half Your Plate: Colourful Vegetables and Fruit

This is your brain’s best friend.

Leafy greens, berries, broccoli, carrots, capsicum, tomatoes—these are packed with antioxidants, fibre, and anti-inflammatory compounds that support cognitive health and may slow brain aging.

Bonus tip: Potatoes don’t count here. They act more like starches than veg from a brain perspective, especially when fried.

Aim for a variety of colours. Think red cabbage, kale, pumpkin, zucchini, beetroot. Each pigment carries different protective compounds for the brain.

One Quarter: Whole Grains and Legume-Based Carbs

Choose whole and intact grains like quinoa, barley, oats, and brown rice. These give your brain a steady release of glucose—its main fuel source.

Avoid white rice, white bread, and overly processed “whole wheat” products. Look for low-GI, fibre-rich carbs that also support gut health.

Whole grains help regulate blood sugar, which means fewer energy crashes, better focus, and reduced risk of brain fog or inflammation.

One Quarter: Protein from Clean, Anti-Inflammatory Sources

Here’s where balance matters most. Protein keeps your brain alert, your blood sugar steady, and your neurotransmitters firing.

Good options include:

• Fish (especially oily fish like salmon or sardines)

• Eggs

• Beans and lentils

• Poultry

• Nuts and seeds

Limit processed meats, high-fat red meat, and large portions of cheese. These are pro-inflammatory and linked to higher dementia risk when consumed regularly.

Simple swaps like beans instead of sausages, or tuna instead of bacon, make a real difference over time.

Healthy Fats and Fluids: The Brain Boosters

Cook and dress with healthy oils like extra virgin olive oil or canola—not butter. These fats are rich in monounsaturated fatty acids that help reduce inflammation and support the structure of brain cells.

And when it comes to drinks?Stick to water, tea, and coffee without sugar. Milk is fine in moderation, but sugary drinks and fruit juices can quietly sabotage blood sugar control and increase your risk of cognitive decline.

Make It Happen: Planning for a Healthy Brain Week

A great plate starts with great planning. Here’s how to make healthy brain eating easier:

1. Sketch out the week

Even a rough meal outline can help you avoid last-minute takeaways. Include easy go-tos and one or two new meals to keep it interesting.

2. Build your shopping list from your meal plan

Don’t forget pantry staples like canned beans, frozen veg, olive oil, oats, and eggs.

3. Shop when you're not hungry or stressed

It’s harder to make smart choices when your blood sugar or mood is tanking.

4. Keep your kitchen stocked with brain basics

With just a few staples—frozen fish, brown rice, a tin of chickpeas, and a bag of spinach—you can whip up a brain-boosting meal in 15 minutes.

5. Prep the night before

Defrost fish, soak beans, pre-chop veg. These small steps save you energy when it counts most.

6. Choose better cooking methods

Bake, steam, roast, or sauté in healthy oil. Skip deep frying. Your brain (and heart) will thank you.

Final Thoughts

You don’t need a perfect diet to support brain health. You need a pattern—and a plate—that makes it easier to make good choices most of the time.

Half veg, quarter whole grains, quarter protein. Add olive oil, water, and a bit of planning. That’s it.

It’s simple. It’s doable. And it works.

Evidence

1. Willett W.C., et al. (2019). Dietary fats and cardiometabolic health: Evidence, controversies, and consensus for guidance. BMJ, 366:l3976.

2. Morris M.C., et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer's & Dementia, 11(9), 1007–1014.

3. Satija A., et al. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women. PLOS Medicine, 13(6), e1002039.

4. Harvard T.H. Chan School of Public Health. (2023). The Healthy Eating Plate. Retrieved from hsph.harvard.edu/nutritionsource

5. National Institute on Aging. (2022). What do we know about diet and prevention of Alzheimer's disease? Retrieved from nia.nih.gov

6. Rees K., et al. (2019). Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, Issue 3. Art. No.: CD009825.

7. Berk M., et al. (2013). So depression is an inflammatory disease, but where does the inflammation come from? BMC Medicine, 11, 200.