Stressed about upcoming exams? Ace your assessments by improving your diet with these tips from accredited practising dietician and exercise sport scientist Lachlan Mitchell.
When it comes to the exam period there are a lot of different stressors that students face. One thing you shouldn’t have to worry about is your nutrition.
Iron is required by the body to perform many different functions, including brain development and mental function. Several studies have shown improved performance of cognitive function after a period of iron supplementation. This means increased concentration and mental performance, two very useful factors for acing those exams. Red meats, including beef and lamb, are great sources of well-absorbed iron. Aim for 100-200g of these foods three to four times per week. Although not as well absorbed, meat alternatives such as tofu,
Essential fatty acids
Essential fatty acids (EFAs) are just that – fats which are essential for our bodies. They can only be obtained through diet and play many different roles, such as helping improve mental performance and concentration. Snacking on 45-60g of nuts is a great way of meeting your EFA requirements. When cooking, use unsaturated oils, such as olive, sunflower or safflower oil. Cold-water fish like salmon, tuna or mackerel are all extremely healthy source of EFAs. You should aim to eat fish two to four times a week.
Everyone knows the importance of calcium for strong bones, but did you know that calcium has also been linked to cognitive performance? Dairy foods such as milk, yoghurt and
Low GI carbohydrates
Low GI carbohydrates are a key nutrient for everyone, from children to the elderly, athletes to the sedentary, and of course students. Carbs are our go-to fuel source, and the brain’s only choice for energy. Low GI carbs ensure we have sustained energy levels without a post sugar drop. It is important to consume these carbs at each meal, and they are essential at