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Having high-quality sources of fat and protein helps keep me full and my energy levels stable.

However, Dr. Perlmutter doesntalwayshave the time to make a delicious frittata or omelet (we can relate).

A colorful dinner plate

The core tenets of my dinnertime planning include incorporating a diversity of nutrients.

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internal medicine doctor, author, and senior director of science and clinical innovation at Big Bold Health

Generally speaking, I think most peopleand our brainsbenefit from avoiding foods with added sugar, says Dr. Perlmutter.

Dark chocolate is again a mainstay in my toolkit here.

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An image of four wine glasses on a wooden surface

Young woman mixing ice coffee

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

internal medicine doctor, author, and senior director of science and clinical innovation at Big Bold Health

Two cups with coffee and green tea on a beige background.

red pigment in a wooden spoon