10 Smart Foods for Students
A healthy diet leads to healthy bodies — and minds. Studies show that students who eat well tend to do better academically than those who choose highly processed and sugar-laden foods.
These tiny bursts of sweetness are powerhouses in the healthy foods department. The most nutrient dense of the berry family, blueberries are rich in antioxidants. Add them to salads, yogurt and smoothies.
Don’t be fooled! Avocados may be treated like vegetables, but they’re actually fruits. An excellent source of healthy fats and fibre, avocados will keep your student full and away from unhealthy snacks when hunger calls. Add to salads or mash with grated onion and lime juice for a quick guacamole dip.
We all know the old adage about an apple a day. It’s true. The Ontario Apple Growers suggests apples may reduce the risk of heart disease, certain cancers and neurodegenerative diseases such as Alzheimer’s. Plus they’re super portable.
With almonds your student gets the full body benefit. These tree nuts deliver nutrients that aid in brain development, plus they contain the vitamins and minerals responsible for healthy bones.
5. Leafy greens
Spinach, kale and swiss chard boost brain power with their antioxidants and other health benefits. For students who refuse to eat salad, toss raw greens in a blender with some yogurt, orange juice, pineapple and frozen banana for a tropical smoothie, or saute with a little olive oil and garlic for a warm side dish.
6. Fatty fish
Salmon contains omega-3 fatty acids, which are healthy fats with many health benefits. According to researchers from the University of Pittsburg, a diet lacking in omega-3 fats can lead to serious teenage mood disturbances. Arctic char and rainbow trout are also great choices.
An excellent source of protein, eggs are an easy choice for a quick morning meal. An added bonus: a protein-rich diet can lead to greater mental alertness. A great choice for breakfast on exam days!
8. Whole grains
Oats and quinoa beat out processed flours any day of the week when it comes to grains. Canada’s Food Guide recommends people aged 19 and up eat six to eight servings per day.
Pumpkin seeds and sunflower seeds are another great source of protein. Perfect as a quick snack or on the go, seeds keep energy levels high without the crash of refined sugar. Try adding them to salads or yogurt too.
Greek yogurt is all the rage with its high protein content. Plus it’s super versatile. Use it to make a savoury salad dressing or surprise your student with a healthy yet decadent dessert by adding sliced strawberries and a drizzle of maple syrup.