Breakfast is the most important meal of the day – so why not kick-start your day by eating a wholegrain cereal high in fibre (watch out for sugar content) to provide energy to improve concentration and help you stay alert. Porridge oats are a great idea as they provide slow release energy, keeping you feeling fuller throughout the morning and powering you through to lunch. Top with a portion of fruit for additional fibre, vitamins and minerals. Alternatively if you have more time opt for a poached egg on wholegrain toast. The protein from the egg will be satiating and the toast will provide energy and fibre.
Healthy snacking on fruit and natural yogurt or a handful of unsalted nuts are a great way to fuel the body and mind with nutrients. High sugar and salt snacks are okay as occasional treats, but try to avoid eating them every day.
For lunch and evening meals opt for a portion of lean meat or fish (aim for oily fish at least once a week) alongside a wholegrain carbohydrate such as brown rice or wholewheat pasta or noodles, and choose a couple of steamed vegetables – ‘eat the rainbow’ because the various colours indicate the different health qualities of particular vegetables.
Don’t forget to exercise regularly also, it is thought to aid memory and also reduce stress and anxiety. Try to get 30 minutes a day, at least 5 times a week.