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updated May 2023Some of this material has appeared elsewhere in the blog
Eating healthily and well while swotting is a must for academic success. Depriving yourself of any food group (unless under doctors' orders) is uncomfortable, foolish and may even damage your results.
Practice common sense when under academic stress:
- PROVIDE WHAT THE BODY DEMANDS. If the body is screaming for fish & chips for breakfast, go ahead.
- WATCH but don't eliminate carbs, meat, fish, eggs, fat, salt and sugar
- don't forget PORTION CONTROL
- LIMIT but don't ban processed foods
- FATS keep brain cells functioning: good fats are olive oil, avocado, fish, nuts
- PROTEIN is essential for strong muscles and also steadies the mind
- CARBS provide energy for brain work and everyday physical tasks
- plenty of VEGETABLES & FRUIT strengthen the immune system (and cut food bills, filling you up & leaving less space for expensive proteins)
- TREATS keep you sane
Worried about the budget but don't want unhealthy foods? Don't forget the 3-fer-2 offers at M&S & Waitrose.
Try prep-ahead chicken wings & drums (great high welfare bargains at M&S under £2/pack), sliced roast meat, smoked fish, reduced-fat cheeses. Spicy Koftas, lower-fat Turkey Meatballs in Italian Tomato Sauce, skinnier Scotch Eggs and lower-fat Sausage Rolls are healthier, appealing and tasty.
For Vegetarians/Vegans try these high plant protein dishes: Fabulous Felafels, Marvellous Meatless Moussaka (can be frozen in individual containers), Irresistable Nut Loaf (for sandwiches), Lower-salt/fat Spanakopita, Vegan Crunchy 'Chicken' Gougons and Vietnamese Rice Paper Wraps.
Grazing can be as healthy as sit-down meals but family meals allow students to catch their breath and take a proper break. (And give parents an opportunity to discreetly assess offspring.)
A good breakfast provides a solid foundation for the day. Any of the following gives good energy: meat sausages (pierced and poached for 10 mins before baking at 180C/350F, 15-18 mins), bacon baked 15-20 mins on a baking rack in a baking tray to allow fat to drip off, veggie sausages, poached eggs, fried eggs (dabbed with paper towel to soak up fat), baked beans (tinned or home made). Pancakes & waffles can be prepped the night before (67's archive has plenty of recipes); French Toast; egg-in-the-hole; scones with bacon & sausage. And for an unusual take, English Breakfast Salad
Cooking for swotting students requires simple, speedy or prepare-in-stages recipes. Go for dishes that are tasty, appetising and neither stodgy nor stuffy.
Exam time is the one occasion when desserts are ok every day but incorporate fruit where possible and don't overdo portions. (See NavBar: Recipes I/Fruit based desserts). Skinnier Oatmeal Date Bars are lower-sugar, high energy treats that can be prepped in two stages.
Tip:
Recommended reading How to...(on Nav Bar)
Reducing Food Bills
Balancing Vegetarian Meals
Wallet-Friendly Fish
All foods in moderation, even Sugar & Bacon
This information has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. B Lee/Bright Sun Enterprises accept no liability for the consequences of any action taken on the basis of the information provided
For Vegetarians/Vegans try these high plant protein dishes: Fabulous Felafels, Marvellous Meatless Moussaka (can be frozen in individual containers), Irresistable Nut Loaf (for sandwiches), Lower-salt/fat Spanakopita, Vegan Crunchy 'Chicken' Gougons and Vietnamese Rice Paper Wraps.
See also:
1 Recipe: 2 Delicious Treats: Cinnamon Twists & Blueberry Scones
English Breakfast Salad: a twist on the classic; ideal for grazing, lower-fat
Vegan: Roasted Summer Veg with Balsamic Vinegar & Pumpkin Seeds
Skinnier Oatmeal Date Bars: lower-sugar, higher fibre; option for spelt flour
As well as potato, pasta or rice salads (all cooked the night before, cooled and refrigerated to improve gut bacteria and increase resistant starch), include lots of raw veg crudités (around 70p each in some supermarkets 5/2023), lower-fat Dips and Dressings, and fresh fruit. Skinnier Oatmeal Date Bars: lower-sugar, higher fibre; option for spelt flour
Exam buffet dishes should be replaced every couple of days and no longer than 3 days. Use the sniff and taste test!
Grazing can be as healthy as sit-down meals but family meals allow students to catch their breath and take a proper break. (And give parents an opportunity to discreetly assess offspring.)
A good breakfast provides a solid foundation for the day. Any of the following gives good energy: meat sausages (pierced and poached for 10 mins before baking at 180C/350F, 15-18 mins), bacon baked 15-20 mins on a baking rack in a baking tray to allow fat to drip off, veggie sausages, poached eggs, fried eggs (dabbed with paper towel to soak up fat), baked beans (tinned or home made). Pancakes & waffles can be prepped the night before (67's archive has plenty of recipes); French Toast; egg-in-the-hole; scones with bacon & sausage. And for an unusual take, English Breakfast Salad
Cooking for swotting students requires simple, speedy or prepare-in-stages recipes. Go for dishes that are tasty, appetising and neither stodgy nor stuffy.
Tip:
Encourage the brainiacs to take a break by baking something or producing one dish now and again - cooking relaxes body, mind and soul.
Try: Sweet & Sour Aubergine Dip or one-bowl Chocolate Madeira Cake
BEST RECIPES FOR STUDENTS:
See Recipes I & II pages on the Nav Bar, which has a list of all sections in alphabetical order. The most relevant will likely be:
And Good Luck.
See Recipes I & II pages on the Nav Bar, which has a list of all sections in alphabetical order. The most relevant will likely be:
- Frugal/Wallet-Friendly
- Almost Instant Meals
- Low-fat/cholesterol
- Low-added Sugar
- Slow Cooker
Also have a look at How to...on Nav Bar: More than a snack, less than a meal
And Good Luck.
Recommended reading How to...(on Nav Bar)
Reducing Food Bills
Balancing Vegetarian Meals
Wallet-Friendly Fish
All foods in moderation, even Sugar & Bacon
This information has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. B Lee/Bright Sun Enterprises accept no liability for the consequences of any action taken on the basis of the information provided
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