10 Tips for Healthy Eating During Exams

When you’re studying for finals, good nutrition often slides way down on the priority list. It’s easy to get into the habit of glugging coffee and gobbling take-out pizza, because you don’t want to waste time on food preparation. But, actually, good nutrition should be part of your study plan because it’s going to help you ace those tests. The better the fuel your brain gets, the better you’ll study. It’s a...well...no-brainer.

Here are 10 tips for eating right during exams:

1. How do I eat smarter? Meeting daily vitamin and mineral reqiuerments will make doing your best much easier. iron and b vitaminsare especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.
2. Dude, chewable Vitamin C is not a meal. diestary supplements are good, but real food is better. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals — so it can’t be replaced by a pill. When you’re heading for the library, pack whole-food items like apples, bananas, clementines, carrot sticks or dried apricots.
3. Eat at regular intervals. Eating helps keep nutrient and energy levels more stable, curbing the temptation of empty-calorie snacks in the vending machine.
4. Big meals keep on turning ... in your stomach. You might find that eating the standard three-big-meals-a-day slows you down mentally and physically. Consider , like toast spread with peanut butter, hummus or , or a piece of cheese with fruit.
5. Meet breakfast, your new study buddy. While much is said about the, less known are the . Coffee and a donut just don't cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional for you to enjoy!
6. Going bananas? Good. Fruit ranks high among the for your brain. (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.
7. Choose powerful vegetables. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example, has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.
8. Smart snacking can enhance studying. while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Some smart snack examples are banana with peanut butter, a small with cottage cheese, or an .

9. Gather simple recipes for nourishing foods. It's easy to feed the brain well. No-fuss let you eat to succeed, without taking too much time. Here are four ideas:

   • Combine with toast, cheese or salsa
   • Spend 15 minutes preparing and continue studying while it simmers for two hours
   • Go Tex Mex with , adding whatever veggies you’ve got on hand
   • A little chopping is all it takes to construct a hearty
10. Stay well hydrated. Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich

Healthy Eating Tips for Teens

Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.

Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.

Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.

Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.

The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.

Here are some ideas for healthy, quick and easy meals:

Breakfast

Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.

Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.

Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.

Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.

Fresh fruit-it's great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.

Lunch

Egg salad sandwich on whole wheat bread with lettuce and tomato

Veggie burger with all of the toppings that you would add to a regular hamburger

Tuna salad sandwich on whole grain bread or roll

Salad bar with a colorful variety of vegetables and chick peas or red kidney beans

Wrap with turkey, chicken, tofu, or cheese and vegetables

Vegetarian chili with tortilla chips

Tacos with lettuce, tomato, onions, and cheese

Black bean soup, lentil soup, vegetable soup

Veggie pizza or pizza with any of your favorite toppings

Dinner

Pasta with pesto sauce, tomato sauce, or with vegetables

Stir fry vegetables with tofu, shrimp, or chicken

Caesar salad with grilled shrimp or chicken

Broiled salmon with vegetables

Baked potato with vegetable topping or chili topping

Ravioli with meatballs and sauce

Chicken fajitas with guacamole and salsa

Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).

Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food's sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can't pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.

Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you'll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)

Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you'll be surprised at how much better and more energetic you'll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well

Healthy Fast Food

Fast food is cheap, convenient, filling, and to many of us it tastes good. If you are eating out, a fast food restaurant is often the cheapest option, but unfortunately not a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

Still, in a bad economy the quick-and-cheap temptation can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.

The short answer is: rarely. Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories. Some examples:

• One sack of hash bites or potato snackers from White Castle , for example, contains 10 grams of very unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So in one side order, you’ve just eaten more than five days’ worth of heart-busting trans fat!
• A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.

Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.