Foods to feed your brain
Focus on study can become all-consuming at exam time and nutrition might sometimes fall behind in the list of priorities. However, a healthy diet plays a vital role in achieving peak academic performance.
Five food groups:
Try to avoid ultra-processed products when you are studying as these are often energy dense, high in sugar and fat.
Optimize healthy food intake through eating a range of foods from the five food groups:
- Vegetables and legumes/beans
- Fruit
- Grain (cereal foods) mostly wholegrain and/or high cereal varieties
- Lean meat and meat alternatives
- Milk, yogurt, cheese and/or alternatives (mostly reduced fat)
Breakfast:
Eat breakfast to kick start your metabolism:
- whole grain cereals with milk and fruit
- poached eggs, whole grain toast and mushrooms
- yogurt and berries
- green smoothie (1 cup spinach, blitz with ¼ avocado, 1 banana and 1.5 cups of water or coconut water)
Lunch:
Move around and have a stretch while you are getting lunch.
Lunch time favorites to boost your brain power:
- microwaved potato with tuna/salmon/cheese and green leafy salad
- whole grain wraps filled with salad and lean meat or meat alternative
- potato or pasta salad
- vegie burger in a whole grain bun full of leafy greens, sliced beetroot and tomato
Dinner:
Do some exercise before dinner.
Evening meals can be chock-full of vegetables too:
- warm beef salads
- stir fry vegetables and chickpeas
- bean burritos with salad
- salmon or oily fish (rich in omega 3 – brain food), baked potato, carrots and broccoli
Other tips:
- Aim for 2 fruits and 5 vegetables each day as a minimum.
- Eat some walnuts as a healthy snack.
- Drink water throughout the day.
- Try yoga to de-stress.
- Meditate
- Positive self-talk – how great has my study and healthy life plan been today!
All in all:
Instead of sugary foods, try to snack on nuts, cottage cheese, figs, dried fruits, oatmeal, eggs, and yogurt. These protein-rich foods have been proven to improve memory retention, mental alertness, and increase energy levels.
