A healthy start

Breakfast

You might be tempted to skip breakfast so you can get a few more minutes in bed, but just like a car won’t go anywhere with an empty tank, your body and brain can’t run on empty either.

A good breakfast will give you the energy you need to make it to your first break or lunchtime. Try to eat a breakfast full of slow-release carbohydrates and protein to give you energy and focus. For example:

• Porridge with nuts, seeds and fruit: Oats are a great source of slow-release carbohydrates. Add extra toppings like nuts, seeds and fruit for an extra boost. 
• Whole-grain cereal with milk and fruit: Choose a cereal that’s low in sugar and high in fibre, such as Weetabix or bran flakes. Have it with milk and fruit like fresh berries and/or a sliced banana. 
• Wholemeal toast with avocado and a poached egg: This provides a good balance of healthy fats, protein and complex carbohydrates.
• Greek yogurt with fruit and low-sugar granola or muesli: Greek yogurt is a good source of protein, and a low-sugar granola or muesli can provide fibre and some slow-release carbohydrates. 

Lunch

It’s hard to resist the lure of sausage rolls, chips, chocolate or crisps, but these kinds of foods won’t give you enough energy to get you through the afternoon. You can beat the 3 o’clock slump – that sleepy feeling you can often get in the middle of the afternoon – by eating a well-balanced lunch.
Spending 15 minutes making a packed lunch is time well spent. Be sure to include high-protein foods like meat, fish, chicken, eggs, nuts and seeds, dried beans and lentils, dairy products and soy products.

Dinner

The best study-friendly dinners are ones that are high in protein, healthy fats and complex carbohydrates.

Snacks

Processed and packaged foods are often high in salt, sugar and/or fat and won’t give you the right fuel you need to perform at your peak. Avoid fizzy drinks, crisps and sweets – they are just empty calories and won’t help you to do your best work.
Beware of caffeine crashes. Having an energy drink or an afternoon coffee might give you a short-term lift, but after the caffeine wears off, you’ll actually feel more tired than you did before.
Here are some brain-boosting snacks that will power you through your study sessions:

• Fresh fruit: Apples, bananas, oranges, berries, etc.
• Dried fruit: Raisins, apricots, dates.
• Nuts and seeds: Almonds, walnuts, pumpkin seeds, sunflower seeds.
• Trail mix: A mix of nuts, seeds and dried fruit.
• Yogurt: Plain or Greek yogurt (add some berries or nuts for an even bigger brain boost).
• Hard-boiled eggs: A good source of protein and nutrients.
• Vegetables with hummus: Carrots, celery, peppers.
• Wholegrain crackers with cheese: Provide protein and fibre.
• Green tea: Contains antioxidants and may improve focus.

Vitamins and minerals

Vitamins and minerals are an essential part of our diet, but did you know that certain ones are particularly good for studying? For example:

• Vitamin B12 helps to improve memory and prevent mental fatigue.
• Vitamin D can boost concentration and mood.
• Vitamin C is crucial for brain health, including focus, memory, reaction time and concentration.
• Omega-3 essential fatty acids, mainly contained in fish oil, can improve memory and learning ability.
• Magnesium helps reduce stress and increase energy levels.
The best way to make sure you’re getting all the vitamins and minerals you need is to eat a balanced diet, but it might be a good idea to take a daily multivitamin if you feel your diet may be missing in certain nutrients.