Each morning, I start my day with the same smoothie for breakfast.

Here’s why: if I manage to fill up on some of the world's healthiest foods before lunchtime — doing this both effectively and deliciously — I save myself the hassle of overthinking my meals for the rest of the day.

It's somewhat akin to how Steve Jobs chose to wear the same outfit daily to save his mental energy for more important decisions.

By doing this, I can face the rest of the day confidently, knowing I've already taken in a good portion of the essential nutrients that help me excel both physically and mentally.

Plus, this lets me enjoy almost any food I crave right up until I go to bed.

That doesn't mean I indulge in a lot of junk food for lunch and dinner (I generally aim to eat healthily as a habit).

I simply find comfort in knowing that I'm making every effort to reduce my risk of cancer and dementia.

For someone who struggled with alcohol abuse for approximately 15 years, addressing this risk is particularly crucial for me.

Who can say how much harm I caused by drinking poison for such an extended period?

I want to take steps to resolve it immediately.

Recently, all of this crossed my mind when I stumbled upon an article highlighting the 4 foods that a Harvard-trained brain expert ensures to include in his daily diet.

I was thrilled to discover that two of them are key components in my smoothie, and I often include the others in my lunch.

Curious about which foods might support your health and brain function as you age?

Let me tell you about those now.

Big brain diets

In a CBNC article, neuroscientist Lisa Genova asserts that following the MIND diet, which blends elements from both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, can significantly contribute to cognitive longevity.

“Berries, leafy greens, vegetables, nuts, legumes, whole grains, fish, and poultry are typical MIND diet foods,” Genova notes. “However, you don’t need to adhere to this diet strictly. Research indicated that individuals who followed it moderately lowered their Alzheimer's risk by 37%.”

Even though I was somewhat taken aback by the absence of blueberries from Genova's list—since, as I've mentioned here, they are the one superfood I always include—the remainder of the selections largely align with my own dietary staples.

The first food to protect your brain

"Consuming foods rich in saturated fats can lead to elevated cholesterol, high blood pressure, diabetes, obesity, and heart disease—each of which are changeable risk factors for Alzheimer’s," Genova wrote. "Research has also indicated that individuals who frequently consume red meat experience greater cognitive decline."

Considering how much red meat our society consumes, that's definitely worrisome to see!

Fortunately, I’ve been making a greater effort to cut meat out of my diet almost entirely.

So, what's my next move for getting enough protein?

Just like Genova, I rely heavily on eggs.

She explained:

I’ve replaced red meat with an assortment of lean proteins that I enjoy daily, like salmon, tuna, eggs, and tofu. These foods are excellent sources of vitamin B and vitamin D, which are essential for combating dementia.

I wouldn't call myself a big fan of tofu, and I usually only have fish when my wife cooks it.

The second food that protects your brain

This one is a no-brainer.

Uh, I suppose you could call it a full-brainer: Whole grains.

According to Genova, consuming two portions of whole grains daily can lower the risk of Alzheimer’s by 40%.

I consume whole grains through wraps, bread, and oatmeal.

I don't want to eat anything that contains white flour.

The third food that keeps you smart

I recently penned an article discussing the healthiest foods globally as identified by AI, and this next food claimed the number one position.

Leafy greens.

I believe I consume more leafy greens than the average person, and I take pride in that, even though they're not exactly my favorite.

I usually sneak them into dishes I genuinely enjoy (it’s like I’m a toddler, lol).

• My smoothies are packed with kale.
• My wraps for lunch are packed with spinach.

Have any creative suggestions for incorporating these into your meals? Share them in the comments—I’m always on the hunt for great ideas.

The fourth food that helps maintain a sharp brain.

When I focus on a diet rich in plants and cut back on turkey and eggs, I find myself feeling hungrier.

In these instances, I opt for almonds, brazil nuts, walnuts, or pumpkin seeds.

That can get a little dull, so sometimes I’ll mix in some dark chocolate — another treat, like blueberries, that’s packed with antioxidants.

All figure into my oatmeal mix when I prepare it, too.

I’ve been known to add chia seeds to my smoothie as well.

Nuts and seeds hold the fourth spot on the neuroscientist’s list.