DIET FOR STUDENTS

THIS IS WHAT STUDENTS HEALTHY DIET SHOULD CONTAIN-

ESPECIALLY BEFORE EXAMS:

� Carbohydrates� B- group vitamins

� Antioxidants� Antioxidants� Magnesium

� Lecithin� Omega-3 acids

CARBOHYDRATES

Without them our brain cells have difficulties processing information. The best carbohydrates are complex ones that break down slowly and are gradually transported to the brain. Thanks to that they help nourish the brain up to a few hours. That’s why each meal should consist of a

serving of whole-wheat foods ( whole wheat bread, buckwheat, millets, rice, potatoes, pasta or oatmeal).millets, rice, potatoes, pasta or oatmeal).

B- GROUP VITAMINS

Help the brain to function, calm nerves, prevent absent-mindedness.

To supply your body daily you need to eat 1-2 servings of lean meat,

handful of sprouts or a cup of leguminous vegetables.

ANTIOXIDANTS

Have positive effects on the nervous system, strengthen nerves

and help overcome pre-exam stress.

Vegetables and fruits are the main source. Eat 4-5 servings a day,

drink smoothies and freshly-squeezed juices.

MAGNESIUM

It’s essential for producing energy for the brain.

Sharpens memory and concentration.

While studying and right before an exam eat pumpkin seeds,

sunflower seeds, almonds, cashews and hazelnuts.

Handfula dayis enough.Handfula dayis enough.

LECITHIN

Prevents deconcentration and memory problems.

It can be found in egg yolk.

Eggs contains also vitamine D.

Before final exams you can eat 2-3 eggs a week.

OMEGA-3 ACIDS

The build brain and brain cells. Essential for production of substances carrying nervous impulses. They stimulate secretion of serotonin which makes you feel better and has a relaxing effect. The main

source of omega-3 acids is fish that should be consumed 2-3 times a week. If you don’t like fish eat 1-2 tablespoons of rapeseed oil or linseed oil a day. These are also rich sources of omega- 3 acids.

IF YOU ARE PRACTISING SPORT YOUR DIET SHOULD

CONTAIN THE SAME INGREDIENTS AND ALSO:

MILK AND

OTHER MILK PRODUCTSOTHER MILK PRODUCTS

THANK YOU FOR WATCHINGAND

GOOD LUCK!

� This project is realized thanks to the European Commission funding under the " Lifelong Learning Programme".

Content of this publication is entirely the responsibility of the author.� The European Commission is not responsible for the use of the data contained herein.

SOURCE: „VITA” – Text: Agnieszka Leciejewska