Dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed, advises on food choices that can enhance brain health. She highlights the benefits of extra virgin olive oil, which is rich in polyphenols and monounsaturated fats linked to reduced cardiovascular and cognitive decline risk. Walnuts are also recommended, as studies suggest they are associated with improved cognitive outcomes and a lowered risk of cognitive decline.
Read More
Ludlam-Raine emphasizes the importance of prioritizing protein and fiber at meals, as well as eating regularly to stabilize blood glucose levels and reduce unnecessary snacking. Instead of completely eliminating “high-reward” foods, she suggests incorporating them into a balanced diet to avoid patterns of bingeing and restriction.
For healthier alternatives to ultra-processed foods, she recommends swapping high-sugar, flavored yogurts and pre-packaged cereal bars for Greek yogurt with fruit and mixed seeds, oatcakes topped with banana and nut butter, and medjool dates filled with nut butter and dark chocolate.
She points out that maintaining a balanced approach—where foods high in fat, sugar, and salt are consumed consciously and in moderation—is more sustainable than strict dietary rules. This reflects a holistic view of nutrition that prioritizes overall nutrient density.