Breakfast
Eggs: Eggs are a wise choice for breakfast. They are great source of protein and healthy fat, which will help keep us satiated all the way until lunch time. Furthermore, they contain vitamin B12 for brain health, lutein for better vision, and selenium for improved memory. It’s no wonder they are often referred to as nature’s multivitamin!
Greek yogurt: Greek yogurt is thicker than regular yogurt and super high in protein. A single serving provides 20 grams of protein to keep us feeling satisfied all morning. Protein can also support our overall health, help us build muscle, and aid in muscle recovery after Physical Education classes and sporty co-curricular activities at school! What’s more, Greek yogurt is packed with probiotics for gut health and digestion, so we can better absorb all the other nutrients we are consuming throughout the day.
Lunch & Dinner
Fish: Fish is packed with brain-boosting essential fats like Omega-3s, which boost our concentration and memory, and DHAs, which support the development of our brains. Fatty fish such as salmon and tuna are crowd favourites in Singapore. Enjoy them at least twice a week to reel in the full benefits!
Wholegrains: Wholegrain foods like wholemeal bread, brown rice and wholegrain noodles are high in fiber to help us feel full after a meal. They are slower to digest than their refined counterparts, which lowers our blood sugar levels and improves our insulin sensitivity too! What’s more, the outer shell of whole grains retains vitamins, minerals and antioxidants, for an added burst of nutrients to our diet.
Nuts: Almonds, macadamias, cashews and other types of nuts are great snack foods. They are healthy sources of fat, protein and fiber that will keep us feeling full and energized throughout the day. They are also packed with vitamins and minerals, like Vitamin E and zinc, which are essential for brain health.
Berries: Blueberries, blackberries and strawberries are high in flavonoids that are great for boosting mental performance. They increase the blood flow to our brains, improving our memory and attention span, and keeping us more alert.
Chocolate: Cocoa is also full of flavonoids. In fact, it has the highest flavonoid content by weight compared to all other foods! Enjoy dark chocolate in moderation to avoid a nasty sugar crash from overly sweet chocolate confectionaries.
Healthy hearty meals are a must now that the new school term has begun. And with some careful thought of what we put into our bodies, we will be able to stay energised and concentrate through out the school day, be a day of lessons or playing in the National School Games!
Sources:
The Top 9 Brain Foods for Studying and Exams https://www.healthline.com/nutrition/brain-food-for-studying
Is Greek yogurt good for you? https://www.medicalnewstoday.com/articles/323169
Whole grains: Hearty options for a healthy diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/
Why are Wholegrains Good for Diabetes Prevention? https://www.healthhub.sg/live-healthy/1335/why-are-whole-grains-good-for-diabetes