Positive Education: Feeding our Minds
Did you know the food you eat impacts concentration, mood and our ability to learn?
We all know that food is important! Nutrition affects our health, wellbeing, energy levels, concentration, mood and ability to learn.
As our students get closer to their final exams, what they eat takes on another degree of importance. A lot of our boys would love nothing more than to live off pies and soft drinks, but this will not set them up to feel and perform at their best.
Here are a few tips for our rangatahi to keep in mind to get the most out of the coming term, and for a long and healthy life.
1. Eat lots of fruit and vegetables
Fruit and vegetables are great sources of fibre, vitamins and minerals, which we need to stay healthy and mentally fit. Nutritionists recommend we eat at least five handfuls of fruit and vegetables a day.
2. Eat brain food
A number of foods have been identified to help with memory, concentration, and long term brain health. These include:
● oily fish, such as tuna, sardines and salmon
● nuts and seeds
● dark, leafy greens
● berries rich in antioxidants, such as strawberries, blackberries and blueberries
● avocados
3. Limit sugar
Sugar tastes great and gives us a temporary boost, but once we come down from a ‘sugar high’ we feel more sluggish than before. Excess sugar turns to fat and also contributes to tooth decay. Diets high in sugar are associated with heart disease, weight gain, type 2 diabetes, cancer, and depression.
4. Limit processed foods
Processed foods are foods where a lot of the preparation has been done for us (such as some canned meals, packets of chips and biscuits). Sometimes these foods are essential to get through a busy day! However, these meals often contain added salt, sugar, and additives. Diets that are high in processed foods have been associated with increases in cardiovascular disorders, heart disease and other conditions. When possible, it is better to prepare meals from raw ingredients.
4. Avoid trans fats
Trans fats are created by adding hydrogen to vegetable oil. This makes the vegetable oil last longer but can increase the risk of heart attacks, strokes and type 2 diabetes. Foods that may have trans fats include margarine, crackers, biscuits, fried foods, and baked goods.
https://www.news-medical.net/health/Why-Should-We-Avoid-Processed-Food.aspx
https://www.mpi.govt.nz/food-safety-home/safe-eat/how-do-trans-fatty-acids-affect-your-health/
https://www.medicalnewstoday.com/articles/324044#coffee
https://www.healthline.com/nutrition/too-much-sugar#TOC_TITLE_HDR_10