At this time of year when you are studying hard, your good intentions to eat healthily can often slide way down your list of priorities. It’s all too easy to get into the habit of drinking coffee or high sugar drinks and ordering take-away pizza, because you don’t want to waste time on food preparation. However research shows that good regular nutrition is all part of a successful study plan because it enables you to perform at your best.
We’ve all heard about the benefits of starting the day with a good nutritious breakfast, however this is very often the meal that is skipped due to time constraints. It is so vital to start the day with some protein, calcium, fibre, fruit or vegetables, which might sound difficult, but is actually very easy. For example, a bowl of cereal with milk and a piece of fruit would do the trick or a piece of toast with peanut butter and a banana. Alternatively if you are short on time, try a cereal bar, a glass of milk and an apple or whiz up a smoothie in a blender (see recipe below), these can be eaten ‘on the go’ and are full of nutrients to kick start your body and mind.
It is also worth knowing that certain foods are ‘Stress-busters’ and can help to boost your resilience. These include: Zinc which is found in lean meat, eggs, yoghurt, cheese, whole wheat, popcorn, nuts and seeds; Vitamin C which is found in all fruit and vegetables; B Vitamins found in Whole-grains, Marmite, yoghurt, beans and avocado; and Magnesium found in dark leafy vegetables, grapefruit, sweetcorn, nuts and seeds, raisins, carrots and tomatoes.
By incorporating these nutritious foods into your diet, you will be not only feel more energetic and able to focus, but will be boosting your brain power and mental health.
So, why not challenge yourself to make eating more healthily part of your study plan for 2016, if you start now you will give yourself the best chance to feel motivated and energised for the rest of this academic year and for the upcoming exams in the summer… Go on it’s worth a try!
1 banana – cut into 4 pieces
Frozen berries – 1 handful
Pineapple (tinned) – 2 dessert spoonsful
Water – 1 small cup
Plain Yoghurt – 2 dessert spoonsful
Put all of the above and blitz till smooth, then drink and enjoy!