Now you can really start to practice how to eat well, if you eat well you age well. An extremly high portion of the population around the world think they eat well, however, many people are still starving, in as much as, the millions of cells in our body are malnourished and fueled with toxic foods and toxic environment partical, Eat right and start the fight for brain preservation.

Eat essential fats and phospholipids

  • An egg a day thats free-range, organic and high in omega-3s. Best way to eat is boil, scramble or poach them, NO FRYING.

  • Eat a tablespoon of seeds and nuts every day. Super seeds to eat are, flax, hemp, pumpkin, sunflower and sesame. Nuts eat Brazils, almonds, hazelnuts, cashew.

  • Eat cold water, oily carnivorous fish herring, mackerel, salmon or sardines two or three times a week, go easy on tuna, unless identified as low in mercury.

  • Cold-pressed seed oils - use an oil blend such as Essential Balance or Udo’s Choice for salad dressings.

Eat slow-release carbohydrates, and avoid refined ones

  • Whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables and avoid white, refined and over-processed foods.

  • Snack on fresh fruit, preferably apples, pears and/or berries.

  • Eat four servings a day of whole grains and/or pulses. Try rice, rye, oats, corn, quinoa or wholewheat, boiled or in a breads and pasta; and lentils, beans or chickpeas.

  • Dilute fruit juices and only eat dried fruit infrequently in small quantities, preferably soaked or with a small handful of nuts or seeds.

Eat vitamin, mineral and antioxidant rich foods

  • Eat half your diet raw or lightly steamed.

  • Eat three or more servings a day of fresh fruit, including one of berries.

  • Eat four servings a day of dark green, leafy and root vegetables such as tender stem broccoli, broccoli, kale, spinach, watercress, carrots, sweet potatoes, Brussels sprouts, green beans or pepper.

  • Have a serving a day of beans, lentils, nuts or seeds - all high in folic acid.

Eat enough protein

  • Have three servings of protein-rich foods a day, if you are a man, and two if you are a woman.

  • Choose good vegetable protein sources, including beans, lentils, quinoa, tofu or tempeh (soya) and ‘seed’ vegetables such as peas, broad beans and corn.

  • If eating animal protein, choose lean meat or preferably fish, organic whenever possible.

Avoid harmful fats

  • Minimise your intake of fried or processed food and saturated fat from meat and dairy products.

  • Minimise your consumption of deep-fried foods. Poach, steam or steam-fry food instead.


Avoid sugar, reduce caffeine and drink alcohol in moderation

  • Avoid adding sugar to dishes, and avoid foods and drinks with added sugar. Keep your sugar intake to a minimum, sweetening cereal or desserts with fruit.

  • Avoid or considerably reduce your consumption of caffeinated drinks. Don’t have more than one caffeinated drink a day.

  • Drink alcoholic drinks infrequently, ideally wine or beer, if your homocysteine score is above 9. Otherwise, have no more than four alcoholic drinks a week.