Daily eating tips to keep your brain healthy

The brain needs different types of fuel throughout the day. In the morning you need energy to concentrate, in the afternoon you need energy to stabilize and support your mood. At the end of the day, the brain should be relaxed and restored to support sleep and memory. Certain eating choices at different times can support cognitive function and overall health.

Morning

In the morning, cortisol naturally increases and the brain is ready to use glucose effectively.

Foods to eat in the morning:

• Complex carbs and protein: Whole grains (oats, whole-grain toast), fruit, and protein sources (eggs, yogurt, cheese, tofu) provide slow and steady release of glucose and support neurotransmitter production. High-protein breakfasts are also linked to better appetite control, more energy and better cognitive performance throughout the day.
• Healthy fats help increase focus: Nuts and avocados provide omega-3s, monounsaturated fats that support cell membranes and brain signaling, and are especially helpful in increasing focus late in the morning. Berries (blueberries, raspberries), citrus fruits rich in flavonoids, can enhance antioxidant capacity providing concentration and alertness several hours after consumption.

Foods to limit:

Foods high in sugar (cakes, sugary drinks) cause sudden increases and decreases in blood sugar levels, which can affect mood and ability to concentrate. A breakfast full of fried, fatty foods can slow down the digestive process, making you feel lethargic instead of alert.

Afternoon and early evening

By mid-afternoon, energy levels decrease and you tend to experience mental fatigue, cravings, and a low mood. At this time, consuming healthy snacks is better for the brain than large meals that cause drowsiness.

• Protein-rich snacks: Protein-rich snacks (like yogurt, soy foods or nuts) help increase satiety, mood and some aspects of cognition in the afternoon. This helps you avoid fatigue that comes with cravings.
• Low glycemic index carbohydrates: Fruit or small portions of whole grains keep blood sugar levels stable, supporting concentration and steady brain reflexes.
• Beverages containing polyphenols: Green tea or coffee (in the early afternoon) provide caffeine and bioactive compounds that support alertness and reaction speed. These drinks should not be consumed too close to bedtime, at least 6 hours before.

Evening

The evening is when the brain is preparing for memory consolidation and cell repair, both of which rely heavily on good sleep structure.

Suitable foods for the evening:

• Tryptophan and melatonin boosters: Foods such as milk, eggs, nuts, and tart cherries contain tryptophan or melatonin, which are linked to better sleep quality and easier falling asleep. Better sleep supports concentration, working memory, and emotional regulation the next day.
• Nutritious snacks (if needed): In older adults, eating a small, low-calorie but nutritious snack before bed can promote better physical health and easier sleep. For example, eat nuts with a small bowl of yogurt or with a glass of warm milk.
• Foods rich in magnesium and B vitamins: Green leafy vegetables, legumes and whole grains provide magnesium and B vitamins, which play roles in relaxation, nerve function and energy metabolism. They are likely to help you transition to sleep more easily when eaten at dinner instead of late at night.

At night, avoid large, fatty meals, caffeine, or eating too late. This habit is linked to poor sleep and circadian rhythm disturbances, which can impair cognitive function and mood the next day.