Senior Years and Wellbeing

Brain Food

For most students, end of year exams and tests are around the corner. Numerous studies have found that a well-balanced diet and healthy lifestyle is critical to your brain’s development and function during study time. Here are a few tips for a healthy breakfast to get your day started.

Breakfast really is the most important meal of the day

Review of Current Research

Children who fail to eat breakfast or a lack of nutritious foods for breakfast are at increased risk of malnutrition and hunger. Kleinman et al (2002) found that children who reported being hungry and under nourished were significantly more likely to have worse grades, higher rates of absenteeism and difficulties learning in comparison to children who regularly ate a nourishing breakfast. A poor breakfast consists of foods high in dietary fat, refined sugars and inadequate intake of fruit, vegetables and whole grains.

Breakfast Cereals

Cereals provide the whole grains and carbohydrates needed for adequate energy intake and fuel for the brain. Weetabix, porridge, oats, All Bran and Just Right are great cereal choices.

Eggs
Eggs provide protein which is essential to the structural development of the brain. Eggs cooked anyway for breakfast will help keep you full in the early hours of the morning. Aim to eat eggs three times a week or on the morning of a big exam.
Dairy & Dairy Alternatives
Dairy and dairy alternatives are superior sources of vitamins, minerals, protein and carbohydrates. All these nutrients are necessary for optimal brain function. Aim to include dairy at most breakfast meals. Bread Like cereals, whole-meal and multigrain breads provide the body with a sustained release of energy. White bread on the other hand, provides a rapid release of energy which can reduce concentration and learning. Fruit and Vegetables Fruit and vegetables provide an abundance of vitamins and minerals which are needed to support the brain’s ability to use energy. Without sufficient amounts of vitamin and minerals, the brain will be starved of energy, leaving you feeling tired, lethargic and unable to concentrate during exams.

A standard serve of fruit is:
1 medium	apple, banana, orange or pear
2 small	apricots, kiwi fruits or plums
1 cup	canned fruit with no added sugar
Or only occasionally:
125ml (1/2 cup)	fruit juice with no added sugar
30g	dried fruit

Serves per day
9-11 years		12-13 years	14-18 years		19-50 years
Males	2			2		2
Female	2			2		2

Miss Kristen Waldron

Deputy Principal: Senior Years and Wellbeing