The stress of exam season is something which lingers for many of us, often years after our last exam has been sat. While much time is dedicated to intense study, it’s also essential to eat well during these busy few weeks.
A nutrient-dense, balanced diet, which includes a wide variety of nutritious foods, will help to support energy levels while improving concentration and memory. Balanced meals should include proteins, complex carbohydrates, healthy fats, and vegetables. Omega-3 fatty acids, found in oily fish, walnuts, chia seeds and linseeds, support brain function and aid concentration, making them a great addition to a student’s diet.
During study sessions it is best to eat little and often, to help avoid any afternoon energy slumps, which can occur due to a dip in blood sugars.
Wholefood snacks provide a sustained energy as they are digested slowly while providing essential nutrients to the brain and body. High-protein snacks such as yogurts, cottage cheese, hard boiled eggs, roasted chickpeas, chunks of cheese, or plain, unsalted nuts prolong the feeling of fullness, especially when paired with slow-releasing carbohydrates such as wholegrain crackers, or homemade granola.
During study sessions it is best to eat little and often, to help avoid any afternoon energy slumps, which can occur due to a dip in blood sugars.
Keeping optimally hydrated is also vital for students as even mild dehydration can lead to tiredness and affect concentration levels. Drinking water regularly throughout the day is the best way to prevent dehydration. Foods such as watermelon, cucumbers, smoothies, and soups are also good sources of fluids.
It’s always best to avoid energy drinks and high sugar or fat-heavy foods, as even though they’ll give an initial energy boost, a slump will follow soon after affecting concentration.
Açaí bowl
Açaí is a small purple berry from South America, rich in antioxidants and similar to the blueberry.
Açaí bowls are becoming increasingly popular in cafes around the country, but if you’d like to make your own, frozen açaí pulp is available to buy in some supermarkets, and assembling the bowl couldn’t be easier. Frozen blueberries can be used either in place of the açaí in this recipe.
Serves 1
Ingredients
100g/1 packet frozen açaí or 100g frozen
blueberries
1 small banana, sliced and frozen
50ml coconut water
1tbsp honey
Topping options :
Strawberries, blueberries, sliced banana, raw nuts, chia seeds, nut butter
Method
1. Add the frozen açaí or blueberries into a high-powdered blender, along with the banana, coconut water and honey.
2. Blitz until smooth, stopping at intervals to scrape the mixture from the side.
3. Transfer to a bowl, smooth out the top, and add toppings of choice. Enjoy straight away.
Hazelnut energy bars
Makes 12 bars
Ingredients
For the base layer:
125g dark chocolate, finely chopped
100g butter
125g porridge oats
50g roasted unsalted hazelnuts
For the caramel layer:
200g natural peanut butter
75ml maple syrup
25ml coconut oil
75g roasted unsalted hazelnuts, roughly chopped
For the chocolate layer:
150g milk or dark chocolate, finely chopped
1 tbsp coconut oil
Method
1. Preheat the oven to 200°C/fan 180°C or Gas Mark 6. Line a brownie tin with greaseproof paper.
2. To make the base layer, melt the dark chocolate with the butter in a small saucepan over a low heat. Once melted, take from the heat.
3. Add the porridge oats and hazelnuts to a blender and blitz until fine. Add to the melted chocolate mixture. Stir to combine and transfer to the lined tin, pressing down well. Place in the pre-heated oven for 10 minutes. Leave to cool in the tin on a wire rack.
4. To make the caramel layer, add the peanut butter, maple syrup, and coconut oil to a small saucepan. Place over a low heat. Once the mixture starts to melt, stir to combine. Take from the heat and stir through the hazelnuts. Pour over the cooled based and place in the fridge for a couple of hours to set.
5. To make the topping, add the milk chocolate and coconut oil to a microwavable bowl and melt together for about a minute in the microwave. Stir to combine and pour over the set slab. Leave in the fridge for a few hours to fully set.
6. Cut into slices and store in an air-tight container in the fridge for up to five days.
SHARING OPTIONS