What we can do is choose more foods associated with better brain health, says dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed. <\/p>\n
She recommends extra virgin olive oil, which is rich in polyphenols and monounsaturated fats associated with lower cardiovascular and cognitive decline risk, external<\/a>, as well as walnuts, which have been associated in some studies with better cognitive outcomes and lower risk of cognitive decline, external<\/a>.<\/p>\n Prioritising protein and fibre at meals is key, as is eating regularly. This will help to stabilise blood glucose and prevent snacking when you’re not actually hungry. <\/p>\n Instead of banning “high-reward” foods, she suggests planning them in as part of a balanced diet to limit “binge-restrict cycles”. <\/p>\n For some easy UPF swaps, Ludlam-Raine suggests ditching high-sugar, flavoured yoghurts and pre-packaged cereal bars in favour of Greek yoghurt with fruit and mixed seeds, oatcakes with banana and nut butter, and medjool dates stuffed with nut butter and dark chocolate.<\/p>\n “Ultimately, this isn’t about authority or self-control in isolation,” she adds. It is not a question of willpower. <\/p>\n “A balanced approach, where foods high in fat, sugar and salt are eaten consciously and in moderation within an overall nutrient-dense dietary pattern, is more sustainable than rigid rules.”<\/p>\n Originally published September 2026.<\/p>\n Want more? Visit BBC Food on Instagram, external<\/a>, Facebook, external<\/a> and Pinterest, external<\/a> or watch the latest Food TV programmes on BBC iPlayer<\/a>.<\/p>\n