Do you find it hard to concentrate at school?
It might not be because you find the lesson boring. Research suggests that what you eat can
affect your brain power - so can you really munch your way to better grades?
There is so much in the media about healthy eating these days
that it's easy just to switch off. But, with your exams coming up, it's worth
trying to eat a balanced diet. Research has shown that eating certain foods and
maintaining a balanced diet can help improve your concentration: so whilst it
won't make you a genius, it might just give you the edge you need to perform
better in exams.
Gobble up good grades
Why it's important to maintain a balanced diet throughout the exam period:
Although weighing only 2% of total body weight, the brain uses approximately 20% of the body's
energy at rest. This is why regular, nutritious meals are important during
exam time.
Brain food!!!
Breakfast really is the most important meal of the day
Breakfast
It's a cliché, 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 school day ahead. Here are some tips for the
best way to start your day. Healthy options include:
1.Cereal or toast, but make sure you choose a low sugar/salt cereal and try to go for wholemeal
bread.
2.Get a fruit portion in the morning or have a glass of pure fruit juice.
3.Porridge - it's surprisingly tasty, and can be made in the microwave. Try it with natural
honey and a chopped banana.
Lunch
You can make healthy choices if you're having a school dinner at
lunchtime; you just need to know which foods to
pick.
1.Salads can be a good choice, but make sure you go easy on dressings.
2.Jacket potatoes can be very healthy, but try not to have cheese as a topping all the time. Beans or
Tuna are good options.
3. You should be eating five portions of fruit and vegetables every day, so stock up at lunchtime.
4.Sandwiches made with wholemeal bread or a granary Bap filled with Chicken/Ham/Tuna and filled
with salad. Easy on the mayonnaise or coleslaw. These can be ordered prior to lunchtime for collection.
Dinner
If you're not cooking your own tea, try to get whoever is to
steer clear of fatty, fried food. A low fat evening meal will help your brain to tackle homework.
Water
Make sure you keep hydrated throughout the day. Drink plenty of
water and try to stay away from fizzy drinks. Try not to drink too many cups of
tea/coffee they contain caffeine which can make you jittery. Drink caffeine in moderation, and make sure to
pair each caffeinated beverage with water or juice. Another good beverage choice
is anti-oxidant-rich green tea. (Do not start to drink any caffeine filled drinks prior to an exam if you have not done so previously)
Sleep
Sleep is imperative to the studying process. Ensure you go to bed at a reasonable hour
especially the night before an exam.
Changing Habits
Do not change too many things about your diet or add something
into it too quickly or too close to your exams, as it takes time for your body
to adjust to change. Introduce any change to your diet gradually and especially
NOT on the morning of an exam or the evening before.
I Hope this helps you a little and Good Luck with your studying and
of course your exams.
Donna :)
It might not be because you find the lesson boring. Research suggests that what you eat can
affect your brain power - so can you really munch your way to better grades?
There is so much in the media about healthy eating these days
that it's easy just to switch off. But, with your exams coming up, it's worth
trying to eat a balanced diet. Research has shown that eating certain foods and
maintaining a balanced diet can help improve your concentration: so whilst it
won't make you a genius, it might just give you the edge you need to perform
better in exams.
Gobble up good grades
Why it's important to maintain a balanced diet throughout the exam period:
Although weighing only 2% of total body weight, the brain uses approximately 20% of the body's
energy at rest. This is why regular, nutritious meals are important during
exam time.
Brain food!!!
Breakfast really is the most important meal of the day
Breakfast
It's a cliché, 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 school day ahead. Here are some tips for the
best way to start your day. Healthy options include:
1.Cereal or toast, but make sure you choose a low sugar/salt cereal and try to go for wholemeal
bread.
2.Get a fruit portion in the morning or have a glass of pure fruit juice.
3.Porridge - it's surprisingly tasty, and can be made in the microwave. Try it with natural
honey and a chopped banana.
Lunch
You can make healthy choices if you're having a school dinner at
lunchtime; you just need to know which foods to
pick.
1.Salads can be a good choice, but make sure you go easy on dressings.
2.Jacket potatoes can be very healthy, but try not to have cheese as a topping all the time. Beans or
Tuna are good options.
3. You should be eating five portions of fruit and vegetables every day, so stock up at lunchtime.
4.Sandwiches made with wholemeal bread or a granary Bap filled with Chicken/Ham/Tuna and filled
with salad. Easy on the mayonnaise or coleslaw. These can be ordered prior to lunchtime for collection.
Dinner
If you're not cooking your own tea, try to get whoever is to
steer clear of fatty, fried food. A low fat evening meal will help your brain to tackle homework.
Water
Make sure you keep hydrated throughout the day. Drink plenty of
water and try to stay away from fizzy drinks. Try not to drink too many cups of
tea/coffee they contain caffeine which can make you jittery. Drink caffeine in moderation, and make sure to
pair each caffeinated beverage with water or juice. Another good beverage choice
is anti-oxidant-rich green tea. (Do not start to drink any caffeine filled drinks prior to an exam if you have not done so previously)
Sleep
Sleep is imperative to the studying process. Ensure you go to bed at a reasonable hour
especially the night before an exam.
Changing Habits
Do not change too many things about your diet or add something
into it too quickly or too close to your exams, as it takes time for your body
to adjust to change. Introduce any change to your diet gradually and especially
NOT on the morning of an exam or the evening before.
I Hope this helps you a little and Good Luck with your studying and
of course your exams.
Donna :)