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What Brain Experts Eat for Better Brain Health

Photo: Iain Bagwell

Too much about the country's sixth-most fatal disease, Alzheimer's, remains a mystery. A healthier diet is not a cure-all, but combined with sleep and exercise, it's a great place to start. These medical professionals share their personal meal plans.

David Perlmutter, MD
Neurologist and author of Grain Brain

BREAKFAST I often skip it.

LUNCH My first meal is typically around noon, favoring lots of colorful, above-ground vegetables and a protein source like free-range eggs or wild fish, with everything covered in lots of organic, extra-virgin olive oil.

DINNER Usually similar. I consume fermented foods daily. I really like kimchi, a traditional Korean fermented cabbage that’s loaded with probiotic bacteria. I also eat a good source of prebiotic fiber each day to nurture gut bacteria. This may be jicama, dandelion greens, asparagus, onions, garlic, or artichokes.

Rebecca Katz, MS
Author of The Healthy Mind Cookbook

BREAKFAST I don’t get hungry until about 10 a.m., so I start with hot water and lemon, move on to black coffee, then I might have some sheep’s yogurt with blueberries and chopped nuts.

LUNCH By 10, I’m eating a cup of soup. If I have a frittata in the fridge from the weekend, I’ll nibble on that.

DINNER Depending on the season, it might be a steak salad, a curry, or soup—all accompanied by lots of vegetables. I also keep myself hydrated with herbal tea, green tea, and infused waters.

Neal Barnard, MD
Founder and president of the Physicians Committee for Responsible Medicine

BREAKFAST Blueberry buckwheat pancakes or steel-cut oats with fresh fruit, nuts, and seeds

LUNCH A Tuscan vegetable wrap or a leafy green salad with vegetables and beans

DINNER Stuffed bell peppers with squash, black beans, and rice; or sweet potato burritos

DESSERT Banana ice cream or a black bean brownie, made with dates and jam