* Complex Carbohydrates: These provide sustained energy release, preventing energy crashes. Examples include whole-grain bread, oatmeal, brown rice, quinoa, or sweet potatoes.
* Lean Protein: This helps with concentration and satiety, keeping you feeling full and focused. Good sources include chicken breast, fish, beans, lentils, or Greek yogurt.
* Healthy Fats: These support brain function and help absorb vitamins. Examples are avocados, nuts, seeds, and olive oil.
* Fruits and Vegetables: These provide essential vitamins and minerals crucial for overall health and brain function. A variety of colors is best.
Example Meal:
* Oatmeal with berries and nuts for breakfast.
* A salad with grilled chicken or chickpeas, mixed greens, and a light vinaigrette for lunch.
* Whole-wheat sandwich with lean turkey or hummus, vegetables, and a side of fruit for dinner.
This type of meal plan provides a balance of nutrients that support sustained energy levels, focus, and overall well-being, which are all important for academic success. Remember to stay hydrated by drinking plenty of water throughout the day as well!