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Brain fodder
Every student and parent is concerned that the student will maintain good health which will allow them to perform to the best of their ability. Eating properly will help ensure that their metabolism is on an even keel to help them feel good all day.
What is required to study and achieve the best results?
Good concentration
Alert mind
Clear head
What gives an alert, clear mind that will allow good concentration?
Good nutritious food : 3 balanced meals plus nourishing snacks.
High intake of fluid and fibre to regulate the bowels.
Adequate sleep : approximately 8 hours to renew the body.
Physical activity- exercise the body and refresh the mind.
Short periods of relaxation.
What is good, nutritious food?
Have balanced meal containing sources of:
Protein : from meat, fish chicken, eggs, cheese, milk, yoghurt, beans, lentils and nuts.
Carbohydrate : from bread, cereals, rice, pasta, and starchy vegetables eg potatoes, corn and peas.
Vitamins & minerals : from a wide range of foods but especially fruit and vegetables.
Fibre : from wholegrain breads and cereals and fruit and vegetables.
Fluid : at least 2 litres a day, 50% from water.
Recommended Foods
Easy to digest :
Low fat milk products, lean meats, chicken and fish.
Not too spicy - careful of Mexican and curries dishes and too much chilli.
Concentrated balanced nutrition
Bright coloured fruit and vegetables for vitamins and minerals.
Red meat for sources of iron. (someone who is anaemic will be lacking in oxygen and will be tired).
High carbohydrate for energy
Pasta, breads, potatoes, noodles
Do not overdo:
Fatty take away food- it sits in the stomach and doesn't aid digestion.
Pies and pastry- these rich food are hard to digest with a nervous stomach.
High fat snack food such as chips and chocolate which are not good sources of nutrients.
High fat cooked cheese dishes which can be difficult to digest.
Foods too high in wind which can cause bloating and discomfort eg baked beans or kidney beans. (depends on individual tolerance).
Very spicy food which may give indigestion.
Fresh bread that can knot in the stomach.
Excess pips, skins, seeds, nuts and dried fruit for nervous stomachs.
Breakfast : The most important meal of the day
Start off by replenish the stores of key nutrients after an overnight fast. It is important to eat, even if it is something light for the nervous stomach.
Choose one of the following or more depending on individual requirement.
+ Wholegrain Cereal With Milk And Sliced Fruit
+ Poached Or Scramble Eggs On Toast With A Glass Of Juice
+ Grapefruit With Toast And Baked Beans
+ Thick Shake Containing An Egg And Fruit
+ English Whole Grain Muffin With Peanut Butter And Sliced Banana
+ French Toast with Maple Syrup and Apple Juice
+ Breakfast Bar And Fruit
Lunch
If an exam follows in the afternoon, make it light and nourishing. If it is after an exam it will need to be more substantial.
+ Toasted Sandwich With Cheese, Ham And Salad And A Glass Of Fruit Juice
+ Pita Bread With Salad And Chopped Cold Meat Or Tuna
+ A Thick Nourishing Soup Plus Yoghurt And Fruit
+ Doorstop Sandwich With Cold Meat, Grilled Eggplant And Chutney
+ Pasta With Kidney Beans And Tomato Pasta Sauce
+ Toast With Asparagus And Cheese Sauce
+ Fruit Salad And Yoghurt
+ Zucchini Slice With Salad And A Glass Of Milk
Dinner
Look for favourite foods that are going to tempt the appetite that are not too fatty.
+ Macaroni Cheese & Salad, Fresh Fruit Salad
+ Spaghetti Bolognaise & Salad, Ice Cream & Fruit Sauce
+ Grilled Fish, Green Beans, Carrots & Oven Chips, Rice Pudding
+ Tuna Casserole With Vegetables, Grilled Fruit
+ Shepherd's Pie & Vegetables, Baked Custard
+ Frittata & Salad, Fruit Yoghurt
Healthy snacks
Here are some examples of some healthy snacks which are easy to make, tasty and nutritious.
* Yoghurt
* English muffins with jam or marmalade
* 2 minute noodles or mug noodles with a glass of milk
* Glass of juice plus cheese and biscuits
* Dried fruit and nuts
* Fresh fruit salad with yoghurt
* Toasted ham and mustard sandwich with milk
* Breakfast bar
* Low fat fruit or bran muffin
* Milk shake or smoothie
Added to site on : Monday, 25 October 2004