Foods enable moods.

Basically: stay off the saturated fat and the alcohol, which dulls the memory.

FOR ENERGY

Protein-rich foods: Low-fat seafood, turkey breast, nonfat milk, low-fat or nonfat yogurt, coffee; boron-containing foods such as fruits, nuts, legumes,broccoli, apples, pears, peaches, grapes.

Why Protein?

Protein breaks down into amino acids when you digest it. The amino acid tyrosine increases the production of neurotransmitters dopamine, norepinephrine, and epinephrine, all of which increase energy and alertness.

Why Boron?

There's no official recommended intake for boron, a trace mineral, but its positive effects on brain function have been widely noted; there's more activity in both brain hemispheres when adequate dietary boron is present.

The Lunch of Champions: Warm turkey breast with apple-pear-walnut compote, side of steamed broccoli, coffee.

FOR MEMORY

Thiamin-containing foods: Wheat germ, bran, nuts, fortified cereal, meat; riboflavin-containing foods: almonds, fortified cereals, milk, liver; carotene-containing foods: dark green leafy vegetables, orange fruits and vegetables; zinc-rich foods: seafood, legumes, cereals, whole grains.

Why Thiamin?

Thiamin, or Vitamin B-1, is ideally stored in high concentration in the brain. Deficiencies of it can lead to brain damage.

Why Riboflavin?

Riboflavin, Vitamin B-2, is necessary for red blood cell formation, antibody production, cell respiration, and cell growth, and a deficiency thereof has been shown to cause slowed mental response.

Why Carotene?

Beta carotene, which the body converts into Vitamin A, is an antioxidant and therefore is crucial for sharp memory. The brain generates more free radicals per gram of tissue than any other organ, so brain cells need extra antioxidant protection from toxins.

Why Zinc?

Zinc is one of the most prevalent trace elements in the brain, stored in the hippocampus (which has limbic connections and therefore affects brain function on a larger level.) It's essential for brain development and functioning; low zinc levels are associated with dementia and memory disturbance.

The Total Recall Dinner: Salmon with mustard and dill, sweet potato pancakes, spinach salad.