Although eating a balanced diet when you’re trying to cram
for the end of year exams may not seem like you biggest priority it can
actually make a big difference. So it’s time to put down the pizza and the Redbull
and take on board these top tips on how to eat your way to success.
So what are the reasons for eating healthily? Although your
brain only weighs 2% of your total body weight it uses approximately 20% of
your body’s energy at rest. The brain is powered by energy which comes from broken
down food. The primary source of energy for the brain is glucose which comes
from carbohydrate rich foods like breads and pasta. The brain stores are very
small so to keep it functioning at its best, it needs constant glucose
replacement.
Breakfast
I know you have heard this before but breakfast really is
the most important meal of the day. Your body has been starved of food all
night while you sleep and you need to refuel to prepare for the day ahead.
·
Cereal or toast, but make sure it is low sugar/salt
cereal and try and go for whole meal bread
·
Try and get a portion of fruit in the morning a
quick and easy way to do this as well as tasty is to have a glass of pure fruit
juice.
· Porridge is a great way to start the day it
tastes great and will keep you going all the way through to lunch. Try adding
in some banana and honey.
Lunch
Keep it healthy at lunch don’t just go for the easy option
of a packet of crisps!
·
Salads can be a good choice but make sure you
don’t drown it in dressing sauce
·
Jacket potatoes can be very healthy especially
with some baked beans or tuna but try and avoid the cheese
·
You should be trying to get your 5 portions of
fruit and veg everyday so make sure you stock up at lunch time.
Dinner
The important thing for dinner is to avoid the fatty and
greasy foods this does your brain no good and makes you sluggish.
·
Fish is perfect for boosting brain power; it is
high in protein and omega 3 and low in fats.
·
Chicken is also high in protein and low in fats
but make sure it’s not deep fat fried and covered in batter. Serve with some
new potatoes and some veg
·
Pasta is great for maintaining those energy
levels throughout the day. Serve with a nice tomato sauce and you will be well
on your way for reaching that 5 a day.
Snacks
It is important to have a few small snacks throughout the
day to keep those energy levels up but stay clear of the chocolate bars and
crisps.
·
Fresh vegetables with humous is perfect and helps
towards your 5 a day and you get some healthy protein from the chickpeas in the
humous
·
Peanut butter on toast, good for breakfast as
well as a snack
·
Fruit, cheap and full of sugar to boost your
energy levels
·
Nuts, high in protein and good at filling you up
try and avoid the salted ones though
If you follow these simple steps you will be well on your
way to succeeding in your exams.
Thanks,
From the 10ticks team
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