Download MAY NUTRITION NEWSLETTER

MAYNUTRITION NEWSLETTER
Gear Up for Finals!
The food you eat can significantly impact how well you will perform on your next test! Just like
physical performance, mental performance is dependent on a healthy mind and body.
BREAK YOUR “FAST” WITH BREAKFAST It means exactly what it sounds like! A person must
break their fast and rev up their metabolism after a nights sleep. According to the Academy of
Nutrition and Dietetics, eating breakfast increases your attention span which is linked to improved
academic success. A balanced breakfast should include a complex carbohydrate and protein. This
could include a hard boiled egg and piece of whole wheat toast or yogurt with granola and fruit.
WHAT IS A COMPLEX CARBOHYDRATE? Complex carbohydrates are the body’s main energy
and fuel source. Insufficient intake can lead to memory impairment, a decrease in mental acuity and
trouble with thinking logically. It can also lead to lethargy and muscle fatigue. It’s important to
choose complex carbohydrates over simple ones that often have less vitamins and more sugar.
Whole grain products are full of B vitamins, vital for energy metabolism and are great sources of
fiber. Fiber aids in filling you up and helps keep you energized during your test!
POWER UP WITH PROTEIN Protein is an essential nutrient needed for growth, maintenance and
repair of muscle tissue. Protein helps keep you satiated by working to prevent the body’s blood
sugar levels from fluctuating too much. Therefore sudden cravings for high sugary foods and
crashes in energy are lessened. Protein will help you have better focus when you need it most!
ALL FATS ARE NOT EQUAL Healthy fats, omega 3 fatty acids in particular, are important for a
balanced diet and normal bodily functions. Research suggests that omega 3 fatty acids help nourish
important brain cells and support better memory and learning abilities. Incorporating healthy fat into
your diet before a test will slow your hunger cravings and help keep you focused. Examples include
nuts, sunflower seeds, olive oil, fatty fish (salmon) and avocado.
For more information, please contact:
Lauren Withers, Campus Nutritionist
(207) 602-2850 | [email protected]
Study Snacks
Looking for some easy healthy ideas to snack on during finals? Try some of these snacks that provide complex carbohydrates, protein and healthy fats!
· Fresh fruit or vegetables with string cheese
· Hard boiled egg with vegetables
· Hummus and vegetables or pita wedges
· Fruit smoothie with Greek yogurt
· Low fat cottage cheese with fruit
· Frozen grapes
· Whole grain crackers and low fat cheese
· Salsa and baked tortilla chips or vegetables
· Low fat Greek yogurt
· Peanut butter and a banana
· Whole grain cereal
· Guacamole and vegetables
· Rice cake topped with nut butter
· Laughing Cow light cheese with vegetables
· ¼ c Dried fruit and ¼ c Nuts
· Bean salad
· Granola bars with protein and fiber
· Edamame
· Pretzels and peanut butter
· Oatmeal
· Apples and peanut butter
· ½ 100% whole wheat bagel
· Peanut butter and a banana on 100% whole
wheat bread
· Fruit or vegetable pizza
· Light or air-popped popcorn
· English muffin pizza
· Chocolate milk
· ¼ c Sunflower, pumpkin or other seeds
· ½ Turkey wrap with a whole grain tortilla
· ½ Turkey sandwich on whole wheat bread
Boost Your Brainpower with this Tropical Green
Smoothie
Filled with omega-3’s, protein and lots of vitamins and minerals. This smoothie is just what
you need during finals for some boosting nutrition!
INGREDIENTS
1 cup spinach
1/4 avocado
1 half banana
1/2 cup pineapple
½ cup plain low-fat Greek yogurt
1/4 cup 100% orange juice
½ cup water
DIRECTIONS
1. Place all ingredients in a blender and blend on high speed until thoroughly mixed
and desired consistency is reached.
2. Pour into a tall glass and consume immediately while still fresh and cold! ENJOY!