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Eat to beat exams!

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Eat to beat exams!

Next week marks the start of exams, which for many people can be a tiring, not to mention stressful time of year.

To get you through, we’ve got 5 tips to help you take advantage of the power of food to fuel your body, stimulate your brain and gain the nutrition edge as you prepare for your exams!

Eat breakfast

That’s right, no substituting coffee for breakfast this time! Studies show eating breakfast can help you maintain concentration and improve memory, including recall and recognition.

Taking ten minutes to eat breakfast will help keep you focused while you study and also help reduce irritability just before an exam. Grab a bowl of cereal and fuel your body as well as your brain. For some breaky inspiration, take a look at our quick and easy recipes.

Don’t skip meals

Did you know that skipping meals can lower your serotonin levels? Serotonin is a soothing brain chemical that helps to stabilise mood, feelings of well-being, and happiness.

Studies have shown that carbohydrate rich foods (bread, cereal, pasta, rice, fruit, yoghurt) can increase serotonin levels. Try to include fruit smoothies, soup, cheese on toast, or yoghurt and fruit into your diet. To beat fatigue eat small, regular meals and snacks throughout the day.

Eat the rainbow

Stress - the ‘fight or flight’ response you get when you’re under pressure that can often leave you feeling a bit nauseous, or like you have ‘butterflies’ in your stomach.

Stress can deplete our vitamins and minerals, including B vitamins such as folate, antioxidants (vitamins A, C and E), and zinc. You can increase your daily intake of these nutrients by eating more colourful fruits and vegetables, including oranges, berries, melons, carrots, pumpkin, broccoli, spinach, capsicum and avocado as well as nuts, rice, oats vegemite, yoghurt, milk, lean meat, chicken and seafood.

Take the Healthy Eating Quiz to see where you can improve your diet!

Get moving

That’s right, it’s time to get out of that dark room and breathe in some fresh air! Fight fatigue by swapping your books for joggers and getting some exercise into your day.

This will keep the blood and nutrients circulating to your brain, giving you the boost you need to keep going! Make sure you get a good night’s sleep before exam day, and give yourself plenty of time to refuel before putting your brain to the test.

Drink more water

Did you know that 60% of your brain is water? While it’s important to always stay hydrated, it’s even more so during exams to make sure your brain is functioning at full capacity. To keep your hydration and performance at peak levels, aim to drink around 2L a day (roughly 8 glasses).

While caffeine in coffee, cola, chocolate and tea can make you feel alert, too much can make you feel anxious, irritable and disturb your sleep patterns. It can also stimulate your kidneys to pass fluid, meaning extra trips to the loo, which is pretty inconvenient during an exam!

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz