Consider omega-3 fatty acids like cell towers for your brain – they help nerve cells communicate with each other. Dr. Carol Greenwood from Baycrest recommends eating fatty-acid-rich-foods up to four times a week. If you don’t like fish, try nuts or omega-3-fortified foods such as egg and milk. 

“We know that the fruits and vegetables have high levels of antioxidants, and all of those will help in terms of lowering oxidative stress and inflammation,” says Greenwood. But… 

Like you, your brain loves carbs. But we’re not talking late-night-trip-to-the-convenience-store carbs. We mean complex carbohydrates such as brown rice, whole-grain pasta, whole-wheat bread, beans and whole oats. “Carbs are the primary energy source that the brain uses,” says Greenwood. “To make certain that your brain has energy while you’re writing that exam, or going to that important business meeting, you want to consume complex carbohydrates before. These are fairly low in their glycemic index, so they stay in your bloodstream for long periods of time.”

Sorry to be such a downer as we head into BBQ season, but you should probably only eat red meat about once a month because of the high concentration of fat. Also no-nos? Processed meats (lunch meats) and processed foods.