A Good Diet Scores "A" In Exams

Main Category: Nutrition / Diet
Article Date: 31 Oct 2008 - 11:00 PDT

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Reaching for fast foods and energy drinks to get through exams may lead to worse outcomes on the report card, dietitians have warned.

A recent survey of US teens found 35 per cent regularly use energy drinks, up from 19 per cent in 2003. And many Australians have these drinks on a daily basis, without realising they are usually packed with kilojoules and sugar, and not much nutrition.

Accredited Practising Dietitian Lisa Renn said students should focus on regular meals and low glycaemic index (GI) foods for sustained energy, instead of caffeinated beverages and sugar-laden energy drinks.

Ms Renn said: 'What we eat has a big impact on mental performance, so we need to give our brain the best fuel to help it perform at its peak. Any boost to energy levels from caffeinated beverages and sugar-laden drinks is short lived.'

She explained there are also key nutrients that will enhance study efforts, including omega 3 fatty acids, iron and zinc.

'Omega 3 fatty acids, found in foods like tuna, salmon and sardines, play an important role in brain function.

'Getting enough iron, from foods like lean red meat, fish, poultry, eggs, green leafy vegetables and nuts, will help prevent tiredness. And eating vitamin C rich fruits and vegetables will help your body absorb the most iron from food.

'And zinc, found in lean red meat, fish, eggs and reduced-fat dairy foods, has been shown to play an important role in immunity, which can help ward off untimely infections,' said Ms Renn.

Lisa has the following tips for exam success:

- Eat breakfast. Try a bowl of cereal with reduced-fat milk, topped with chopped up fruit and a sprinkle of almonds or wholegrain / wholemeal toast with reduced-fat cheese and tomato, with a small fruit juice.

- Drink plenty of water to keep well-hydrated
- Take regular breaks by eating your meals away from your desk
- Limit coffee, caffeinated soft drinks or guarana-containing drinks
- Eat healthy, low GI snacks such as unsalted nuts, wholegrain toast, reduced-fat yoghurt and Fruit

- Include zinc- and iron-containing foods, such as lean meat, fish, eggs and dairy foods
- Eat two serves of fish each week - add tinned tuna to your sandwich
- Exercise regularly - this reduces stress, clears the mind and helps sleep.

The Dietitians Association of Australia (DAA) is the professional body representing dietitians nationally. Accredited Practising Dietitian (APD) is the only national credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia.

Dietitians Association of Australia