Aim for 2 fruits and 5 vegetables each day as a minimum.
Want some great advice on healthy meals and snacks that support your brain function and help you focus on your studies?
To reduce your stress, try to avoid ultra-processed products when you are studying. These are often energy dense, high in sugar and fat.
Instead, optimise healthy food intake through eating nutrient rich foods from these 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 your day
Start 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 get 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.
Check out the cookbook
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 check out the book via this webpage.
