Eat for your brain

How does diet affect brain health?

Eating a healthy, balanced diet helps give your brain the nutrients it needs — like vitamins, minerals, healthy fats and proteins — to stay healthy. It can also lower your risk of developing health conditions such as obesity, type 2 diabetes, high blood pressure, and high cholesterol.

How does obesity affect brain health?

Being overweight especially in midlife can increase the risk of dementia. It’s also linked to other risk factors like diabetes and high blood pressure.

What can we do to reduce this risk?

Small, sustainable steps add up:

Follow the NHS Eatwell Guide which shows the proportion of foods we should eat from each food group, to achieve a balanced and varied diet. Find out more, go to The Eatwell Guide (NHS) (opens in new tab)

You can also visit the Diet and dementia risk page from Alzheimer's Research UK for tips on maintaining a healthy diet which can help reduce your risk of dementia. Find out more, go to Diet and Dementia risk (Alzheimer's Research UK) (opens in new tab)

✔ Eat at least 5 portions of a variety of fruit and vegetables every day

✔ Base meals on higher fibre starchy foods like potatoes, bread, whole wheat pasta or rice

✔ Have some dairy or dairy alternatives (such as soya drinks)

✔ Eat some beans, pulses, fish, eggs, meat and other protein

✔ If you like fish, then aim for 2 portions a week, 1 of which should be oily like salmon, mackerel or sardines

✔ Choose unsaturated oils and spreads such as vegetable, rapeseed, olive and sunflower oils, and eat in small amounts

✔ Drink 6 to 8 cups or glasses of fluid a day

✔ Try to eat foods which are high in fat, salt and sugar less often and in small amounts

✔ Reduce portion sizes and sugary snacks

What support is available in Nottingham and Nottinghamshire?

Lose weight for good - Thriving Nottingham

Free, personalised weight management support for eligible Nottingham City residents who want to improve their health and wellbeing. Programmes include digital weight loss plans, one-to-one coaching, group support through Slimming World, the MAN v FAT football programme, and family-based healthy lifestyle support

Weight loss support - Your Health Notts

Free, personalised weight management support for Nottinghamshire residents who want to achieve and maintain a healthier weight. The 12-week programme provides expert guidance on nutrition, physical activity, and behaviour change through group sessions, one-to-one support, telephone appointments, and digital resources.

Healthy Eating - Your Notts Directory

Trusted advice, practical tips, and family-friendly resources to support healthy eating and balanced diets. Find healthy recipes, meal-planning ideas, nutrition guidance, information on healthy portion sizes, and support for families with fussy eaters. It also links to NHS Healthy Families resources, food support services, and tools to help children and adults develop lifelong healthy eating habits.

Healthy Eating - NHS Eat well

Eating well is one of the most important ways to support brain health, heart health, and overall wellbeing. The NHS Eat Well website offers trusted advice on healthy eating, balanced diets, portion sizes, healthy recipes, and practical tips to help you make healthier food choices every day.

Food and food support

Helping people access local food, meal services and community support to improve wellbeing and reduce food insecurity.

Information for professionals

Find out more by visiting Healthy Weight and Good Nutrition (2026) - Nottingham Insight (opens in new tab) .