A number of ‘A* dishes’ have been hailed by a food expert and claims they are perfect for pupils going back to school.
Millions of teenagers across the country are full of nerves this month as they head back to school for a new year of lessons, exams and GCSEs. But nutritionist Toral Shah of Wiley’s Finest claims that knowing what to eat can help more than we realize – bringing the chance of an A* even closer.
“After a relaxed summer of fun, going back to school can be challenging for a significant number of children,” she said. “It is important for children to have enough energy throughout the day.
“Your brain plays a key role in your ability to focus, process information and maintain focus – so it’s crucial to fuel it for optimal performance.”
First, Shah recommends a “nutritious breakfast” to start each school day off right. While students may be tempted by sugary cereal or chocolate spreads, she recommends yogurt, eggs, nuts and even cottage cheese instead.
This, along with “slow-release carbohydrates” such as fruit, beans or whole grain bread, encourages energy levels to remain constant throughout the day. She added: “You can also try combinations like porridge with Greek yoghurt, berries and nuts, eggs and sourdough with avocado or grilled mushrooms or tomatoes or chia pudding.
“Healthy snacks also follow the same principles as a source of slow-release carbohydrates, proteins and healthy fats… Keeping children away from energy drinks is also important.
“According to a 2017 literature review, consumption of caffeine in small amounts can improve cognitive function, particularly alertness and concentration. However, the review acknowledges conflicting evidence for the beneficial effects of regular caffeine use and suggests that regular use may reduce the potential benefits of caffeine for cognitive function.”
Moving on to lunch and dinner, Shah recommends fish like tuna, salmon, and sardines, all of which are loaded with Omega-3 fatty acids. Components called healthy fats not only benefit your heart and immune system, but also strengthen your brain.
Shah continued: “Omega-3 fatty acids play a crucial role in brain processes, especially attention and memory. These healthy fats are found in fatty fish such as sardines, tuna and salmon.
“In addition, B vitamins have been linked to various cognitive functions, although scientists are still investigating how exactly they affect the brain. Some studies suggest that eating more foods rich in B vitamins (such as eggs, milk, meat, fish, oats) or foods rich in folate , such as dark leafy vegetables or a B vitamin supplement, can potentially improve focus and attention.”
