Did you know that your eating habits can affect your grades? Your body needs nutrients such as protein, carbohydrates and fats to help it function properly throughout the day. If you have parents who nag on you to stop eating junk food or stop skipping meals- these tips will sound pretty familiar. You truly are what you eat. If your nutrients are lacking, your capacity to think, focus and achieve will as well.

Tip 1- Don’t Skip Breakfast.
Breakfast truly is the most important meal of the day. By skipping breakfast, it robs your body of the daily energy you need and the essential vitamins that are necessary in a well balanced diet. When you eat breakfast, you will be less likely to be tempted to overindulge during lunch.
 Example of a healthy breakfast: A low fat yogurt and one piece of whole grain toast topped with two tablespoons of peanut butter.
+Low fat yogurt provides calcium, but remains light on the calories. +Whole grain toast is more filling, satisfying and less depleted of nutrients as to “white” bread.
+ Peanut butter provides energy due to being mainly made up of carbohydrates. It also prevents snacking throughout the day because it contains proteins and (the healthy) fat. http://www.healthcastle.com/peanut_butter.shtml
 
Tip 2- Lunchtime!
 Example of a healthy lunch: Chicken, avocado and nut salad or an apple and a turkey sandwich.
+ Both of these meals are on the ‘light’ side and is low in calories but still provides protein from the nuts and chicken. (Try to stay away from fried chicken due to being high in trans fats, grilled chicken is the way to go).

Tip 3- Where’s the beef?
Well, it should be in your dinner. Not only is beef very delicious, it is very high in protein and is very good to help build muscles. Beef has gotten a bad reputation lately due to the ‘mad cow’ hype and being high in calories. Like any other type of food, besides water based fruits and vegetables,  it should be eaten in moderation.
 Example of a healthy dinner : Any type of meat in a healthy proportion, bread, potatoes and vegetables.
+ Bread and potatoes provide an excellent source of carbohydrates and will provide your brain with the power it needs to survive those late night study sessions.
+ Vegetables can be prepared however you like, but try to stay away from going overboard with butter. Try substituting butter with olive oil- tastes just as good, but better for your heart and waistline! 

****If you are vegetarian, you can get your protein from foods such as tofu, nuts, beans, eggs, brown rice, and so much more. Visithttp://www.vegsoc.org/info/protein.html  for more info for a healthy vegetarian lifestyle. ****

Tip 4-Sensible Snacking
Snacking can be a good thing to do, as long as your consuming the correct foods at the right time and in the right amount. Six small and less calorie dense meals throughout the day, is better than eating three big meals. This type of snacking can prevent binging and feeling bloated.
 Examples of healthy snacks: One cup of blueberries, grapefruit, any type of fruit, or a small serving of low fat wheat thins.
+Blueberries are a good and non-fatty source of amino acids which can lead to better concentration. (Other foods such as salmon are high in amino acids as well).