When I found out that my brain used up about 20% of the calories I ate, I felt it just made sense for me to eat a well-balanced diet.  The right foods, eaten at the right times, help me to concentrate, to stay motivated and to improve my memory.  I'm also hoping they will protect me against age-related brain problems like dementia and Alzheimer's disease.

Here are some foods I make certain to include each day:

1. A little protein and unsaturated fat at each meal.  For example, fish is an excellent source of high quality protein and DHA (an Omega-3 fatty acid), both capable of improving my brain function.
2. I eat all kinds of beans.  Beans are an excellent source of carbohydrates which are the brain's preferred fuel.  Beans are also rich in minerals and B-vitamins. They help convert food to energy and are needed to synthesize acetylcholine, an important neurotransmitter.
3. A small handful of California nuts - walnuts, pistachios and almonds provide the anti-oxidant Vitamin E to further protect my brain.
4.  I include fruits and/or veggies at every meal. I want to be certain that I get adequate Vitamin C, which is found only in fruits and veggies, as this vitamin has been found to be associated with decreased stroke rates and may help to improve memory.

My brain relies on a steady stream of glucose, so I need to fuel it every three or four hours.  When I remember to plan ahead, I keep a Larabar or dried fruits and nuts handy. It's possible that by reducing calories I may help slow age-related brain changes too.  Obesity has been linked to a higher risk of developing dementia, so I count calories carefully. One last thing that I found out is my brain likes regular exercise, because it boosts levels of brain-protective chemicals and reduces stress; another way I may help to prevent dementia.