Brain Health Food: Building Nutritional Architecture at the Buffet

You are what you eat – we all know this and yet many of us still struggle with feeding our brains, especially when travelling or staying in hotels. Whether you’re away from home for work or holidaying with family, you’ll be looking to maximise your time, no matter if it’s in a meeting room or the swimming pool. Here at Novotel, we know that travellers are looking for healthier dining choices, and believe that buffet dining is the way forward, allowing you to choose fresh ”brain food” full of omega-3s, antioxidants and slow-release energy. This will help you to sustain focus and productivity, and avoid that time-wasting post-eating energy crash. Here’s how to eat for energy-level maintenance, concentration and mental clarity when on the move with Novotel.

Novotel has looked after guest well-being for more than 60 years, and all the knowledge gained during that time is applied in the Longevity Everyday initiative, launched in 2026 to prioritise guest well-being. Its focus is on simple daily habits that create long‑term impact, and where better to start than with food?

Novotel has devised healthy buffet eating to help guests perform at their best. Buffets are an adaptable dining option for both corporate and family guests – and here are six reasons why!

1. Whether it’s a quick breakfast or a late-night bite, buffets offer flexibility to fit busy work schedules.
2. Hungry children can access their food virtually instantly, so they won’t get restless or fractious.
3. Kids are notoriously picky eaters. The choice on a buffet ensures they’ll find something they enjoy.

4. The casual vibe of a buffet removes the need for formal dining etiquette, so families will relax and business travellers can network.

5. You can choose your own portion sizes and dietary preferences.

6. Buffets offer a budget-friendly set price for all-you-can-eat feasts.

With the support of UK-based Insta sensation Alfie Steiner, creator of vegetarian menus and believer in the maxim that “plant-based food is never boring”, Novotel is on a mission to put more plants on plates, ensuring that their buffets include brain food to sustain energy and boost focus. But it’s not all about vegetarian options. Fish and meat have their place in a healthy eating regime, so you will see them on the buffet table too for all-round nutrition.

1. Protein and omega-3: Fatty fish like salmon, mackerel and sardines, as well as chicken and eggs – the latter are also packed with choline (a water-soluble nutrient aiding brain health) for memory – are rich in proteins and omega-3s, which have a vital role in forming brain and nerve cells.
   
   
2. Slow-release carbs: By releasing glucose – the main source of brain energy – gradually into the bloodstream, oats, whole grains and vegetables prevent energy dips – that famous 3pm slump! Likewise, you won’t get any sudden spikes in blood-sugar level when eating brown rice or barley.
   
   
3. Nutrient-dense snacks: Vitamin E is an antioxidant, helping to protect brain cells against stress. It is found in nuts such as walnuts, seeds like chia or flax, and raw vegetables, which are also full of fats and proteins equally important to brain function.
   
   
4. Antioxidant boosts: All fresh berries (and smoothies) are also full of antioxidants – those brain-boosting nutrients that conserve brain energy and defend against dementia.
   
   
5. Vitamin K-rich vegetables: Dark, leafy greens like kale, spinach and broccoli provide the highest amounts of Vitamin K. Cooking these vegetables actually enhances vitamin absorption, and helps the general cognitive ability of our brains.

A healthy breakfast buffet helps to kickstart your metabolism for the day ahead. At Novotel, there are options to suit all tastes and ages, so you can follow your breakfast ritual in your own way and your own time. Some people don’t like eating first thing, preferring to ease into the day with tea or coffee; that’s fine! Likewise, you can stick to fresh fruit pre-workout, or snap up hot breakfast dishes (veggie options included) from the live cooking stations when you’ve got time on your hands. Cold options include slow carbs like muesli and oats, breakfast bowls are topped with seasonal blueberries, strawberries or blackberries, and there’s a dedicated family station where your youngsters can choose waffles and pancakes.

If you’re at Novotel for work, you’re in good hands with a flexible range of meetings packages, which include nutritious brain health food to keep you fit and motivated rather than depleted by jet lag and travel stress. This innovative approach aims to prevent the post-lunch, mid-afternoon energy slump by providing balanced and healthy meals and snacks during coffee breaks, working lunches and buffets served during meetings.

Persuading young children to eat healthily – especially when over-excited and in unfamiliar surroundings on holiday – can be an uphill struggle for parents. Here are six brain-friendly foods to pick for them at the buffet to make sure they’re getting help with memory, focus and cognitive development.

1. Eggs: Packed with choline, a nutrient vital for memory development.
   
   
2. Salmon and mackerel: Oily fish are rich in the omega-3 fatty acids (DHA) crucial for brain growth and cognitive function.
   
   
3. Oatmeal and wholegrain breads: Make smart swaps and choose them over sugary cereals and refined white bread to prevent energy lulls.
   
   
4. Meat, beans, lentils and leafy greens: Iron-rich foods prevent deficiencies such as anaemia, which can cause learning difficulties.
   
   
5. Nuts, seeds and avocados: Ensure a regular intake of healthy fats for brain-cell development.
   
   
6. Yoghurt and milk: Dairy products supply protein and vitamins needed for the healthy growth of brain tissue.

Fatty fish is regarded as the best single food for brain health, due to its high content of omega-3 fatty acids. Consider eating salmon, sardines, herring, anchovies or mackerel a couple of times per week.

The Mediterranean diet, low in meat and dairy but high in olive oils, seasonal fruit and vegetables, beans and nuts, is considered one of the best healthy-eating regimes in the world. It may even add 10–13 years to life expectancy.

Processed snacks, alcohol, sugar-laden soft drinks and refined carbohydrates are the curse of healthy eating, as these deplete memory and can cause cognitive damage.

At Novotel, you can relax and enjoy every moment while we look after your brain health with our buffet breakfasts and dining – find out more about hotels with breakfast included when you book relaxing weekend getaways.

• The brain requires nutrients from food for cell repair: good diet equals good brain health.
• Brain health food improves mood, memory and cognitive function.
• It can be difficult to maintain a healthy eating regime while travelling.
• Novotel hotels have devised healthy buffet eating to help guests perform at their best.