This week's Smart Bite was inspired by a webinar I attended with Annie Fenn, MD, and Lisa Genova, PhD. Annie is the founder of The Brain Health Kitchen, and her fabulous new cookbook came out earlier this year. Lisa is a neuroscientist, author, and one of the Top 50 Influencers in Aging. Her first novel, Still Alice, about early onset Alzheimer's, is one of my all-time favorites.

Annie and Lisa began with a discussion of The Four F's of Brain Health, which I found so helpful that I wanted to share it here.

FLAVANOIDS. You have heard "eat the rainbow," and there is a good reason for this. Colorful fruits and vegetables are full of flavanoids. These plant compounds have strong antioxidant properties and are linked to reduced risk of dementia as well as cardiovascular disease. Tip: Aim for variety in your diet to increase the brain-healthy benefits.

FIBER. Fiber is found in whole grains, vegetables, and fruits. A fiber-rich diet reduces the risk of vascular dementia. Fiber plays a neuroprotective role by keeping blood pressure in check. It also increases good bacteria in the gut which may reduce brain inflammation. Tip: Aim for three half-cup servings of grains like oats, farro, and barley each day.

FATS. Not all fats deserve a bad wrap! While saturated fats (like cheese & butter) are linked to an increased risk of heart and neurodegenerative diseases, unsaturated fats (like avocados & nuts) have neuroprotective benefits. These healthy fats increase the production of acetylcholine, a neurotransmitter that plays a role in creating new memories. Tip: Skip the butter and replace it with olive oil.

FIT. I love Annie's advice that "there is no such thing as perfection when it comes to brain health." The foods you choose to eat or not eat have to fit your lifestyle. However, you can start today by making some small dietary changes to improve your brain health--it's never too late to begin.