Your brain weighs just 3lbs or so – a fraction of overall body weight – but it gobbles up about 20 per cent of your daily calorie intake. A brain-healthy diet is essential for keeping your memory and intellect sharp and your mood buoyant.
Research has shown that students are able to learn better when they’re well nourished, and eating healthy meals has been linked to higher grades, better memory and alertness, and faster information processing. One reason for this is that foods that are rich in fiber, protein, and healthy fats such as eggs, yogurt, apples and oatmeal keep the body feeling full longer, providing enough energy to focus and stay alert throughout the entire day.
Below are few tips to follow a healthy diet and boost up memory, mood and what you study.
Don’t skip breakfast
Breakfast is the most important meal of the day for a reason. Eating within an hour after waking up kick-start your metabolism. A lot of students skip breakfast because of lack of time. Sure, getting those few more minutes of sleep is important but studies show that students that skip breakfast have poorer concentration and more prone to fatigue than others. If you really don’t have the time, you can try to make a breakfast smoothie.
Eat meals regularly
Along with eating breakfast, be sure to have lunch and dinner. Try to set your meal at a fixed time. If you know there will be more than 4 hours between two meals, plan a healthy snack ahead. Eating regularly will keep your blood sugar levels stable and prevent you from being hungry during the day.
Keep healthy snack around
You might be tempted to buy some candies, chocolates, crisps or cup of noodles. But these snacks are not good for you. Try to chew on nuts, seeds, fruits, popcorn or rice cakes. Those are low in calories and contains a lot of nutrients.
Increase your calcium intake
Calcium helps maintain and build strong bones. It will prevent your bones to weaken and break when you are older. Calcium can also protect against cancer, diabetes and high blood pressure. Try to include milk, low-fat yogurts, low-fat cheese or green leafy vegetables in your diet.
Avoid eating too much sugar
Sugar provides a lot of calories but very few nutrients so use it sparingly. And it contributes significantly to tooth decay and other health problems. You can consider some low-calorie sweeteners alternatives like stevia.
Try to include more fruits and vegetables to your diet
Most students don’t eat enough fruits and vegetables. So, try to add a portion of fruits of vegetables in every single one of your meal. Frozen packs of fruits and veggies work perfectly fine. Those save money and can be stored for a long time.
Eat a lot of fibre
Fibre can help with digestion, glucose levels, cholesterol and so on. It can be found in fruits, vegetables, nuts and whole grains. So, try to buy whole wheat bread or whole wheat pasta, which are high in fibre.
Include fish in your diet
A healthy and balanced diet should include at least 2 portions of fish a week, including 1 oily fish such as salmon and sardines. Fish are a good source of vitamins and minerals. Especially oily fish, rich in omega-3 fatty acids and vitamin D, which help to keep your heart healthy.
Don’t eat too much fast food
Try to not eat fast food too often. I know it’s hard, there are days when you just feel lazy and don’t want to cook.
Drink a lot of water
Staying hydrated is essential. The human body is composed of up to 60% of water. Water is important for your well being. You have to make sure to drink at least 2 litres of water a day. Always choose water instead of soda, coffee or alcohol. You can even drink tap water and use a reusable bottle to reduce the cost and spend less money!