It’s a universal experience for students to have intense phases of fatigue when it comes to exam season, where “I can’t be bothered” becomes a daily quote for many.
There are many effective food tips that are overlooked which can genuinely help to boost your energy levels and enhance productivity.
Some great places to start include eating your 5 A Day, trying more nutrient-rich foods, cutting down on ultra-processed foods and planning mealtimes.
Here’s some healthier and easy food swaps to benefit your mental and physical energy:
Aim to eat your 5 A Day as possible
Eating 5 portions of fruit and vegetables a day should play a crucial part in anyone’s lifestyle. It is highly recommended by professionals as they provide you with plenty of essential nutrients which help fight fatigue and improve overall health.
Although, as we all know – fresh fruit and vegetables can be expensive. However, your 5 A Day allows for tinned and frozen fruit and veg, which can be a lot cheaper.
Different kinds of frozen fruit and veg costs an average of £2-£3 per bag in most supermarkets. Tinned fruit, vegetables, beans and chickpeas are also relatively cheap as they vary in price between 80p and £1.50 in most supermarkets.
Fruit and nut bars or snacks can also contribute, and vitamin supplements can also be taken.
Avoid ultra-processed foods
The vast majority of ready-made foods or snacks can fall into the UPF category, and when consumed in large amounts they deprive you of essential nutrients through their heavy use of preservatives and additives, offsetting your energy.
These foods include chocolate, breads, crisps, ready meals, cereals, sugary drinks and pre-cooked meats.
Healthier alternatives to these foods can be switching to more fruit and vegetables, more fresh meat and dairy products, and wholegrain bread and pasta. However, be aware that these foods are still okay to eat in moderation and as part of a healthy active lifestyle, but excessive consumption can lead to lower energy and health issues.
You will be able to tell if food or drinks are UPF by looking for preservatives, emulsifiers, artificial colours/flavours, sugars or sweeteners within the ingredient information.
Have breaks between meals
Try to space out the time between your meals to allow for continued energy throughout the day.
Instead of having a large meal try aim for lighter meals within 3-4 hours of each other, eating healthy portions for breakfast, lunch and dinner, with snacks in between if needed!
This also applies for starchy carbohydrates, which should be consumed in smaller amounts and be spaced out to avoid ‘crashing’ and losing more energy.
Featured image credit: Pexels.com
Third year journalism student at Stirling University
