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What foods to avoid while studying?

Try to avoid ultra-processed products when you are studying as these are often energy dense, high in sugar and fat. Optimise healthy food intake through eating a range of foods from the five food groups: Vegetables and legumes/beans. Fruit.

ecu.edu.au - Foods to feed your brain during exams - Edith Cowan University

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Try to avoid ultra-processed products when you are studying as these are often energy dense, high in sugar and fat. Optimise healthy food intake through eating a range of foods from the five food groups: Vegetables and legumes/beans Fruit Grain (cereal foods) mostly wholegrain and/or high cereal varieties Lean meat and meat alternatives Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) The Australian Dietary Guidelines provide a suggestion of daily serves and portion sizes for males and females of all ages. These healthy meals and snacks suggested below are packed with nutrients that support brain function, provide a slow and sustained release of glucose and are rich in resistant starch which supports your gut microbiome and gut-brain axis. Start the day with a brisk walk around the block, along the beach or around your local park.

Eat breakfast to kick start your metabolism:

whole grain cereals with milk and fruit

poached eggs, whole grain toast and mushrooms

yoghurt and berries

green smoothie (1 cup spinach, blitz with ¼ avocado, 1 banana and 1.5 cups of water or coconut water)

Move around and have a stretch while you are getting lunch.

Lunch time favourites to boost your brain power:

microwaved potato with tuna/salmon/cheese and green leafy salad

whole grain wraps filled with salad and lean meat or meat alternative

potato or pasta salad

vegie burger in a whole grain bun full of leafy greens, sliced beetroot and tomato

Do some exercise before dinner.

Evening meals can be chock-full of vegetables too:

warm beef salads

stir fry vegetables and chickpeas

bean burritos with salad

salmon or oily fish (rich in omega 3 – brain food), baked potato, carrots and broccoli

Other tips:

Aim for 2 fruits and 5 vegetables each day as a minimum.

Eat some walnuts as a healthy snack.

Drink water throughout the day.

Try yoga to de-stress.

Meditate

Positive self-talk – how great has my study and healthy life plan been today! Having a healthy microbiome can reduce the chances of developing obesity, non-alcoholic liver disease and even certain types of cancer. That’s why it’s so important to look after our gut and feed our microbiome the foods that it needs to thrive The ECU Nutrition Research Team have translated the latest research into a cookbook Gut feeling: Mindful menus for the microbiome. Find out more about their research and book via the webpage.

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