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If you have stressed out kids to care for, or need a mental boost yourself, find out what to eat and what to avoid in order to stay alert
Are we what we eat? More and more studies suggest a strong link between what we put into our bodies and how it makes us feel and think. Maintaining good mental and physical health is always important but there are times when you need to push yourself further than normal. For young people facing exams, the pressure can be enormous - you need to give them as much support as possible for them to perform at their best. Certain foods can help you do that. There is no magic formula but a little common sense when providing meals and snacks will help them cope with the challenges ahead.
Feel-good foods
B vitamins
Zinc
Omega
Fruit and herbs
Healthy eating tips
Brain-boosting recipes
Quick food fixes
Feel-good foods
There are certain foods that can be termed 'feel good' foods (and we don't mean chocolate cake). These contain a substance called tryptophan, which produces the naturally occurring chemical serotonin in the brain. Your serotonin level has a direct effect on mood and behaviour. If levels get too low, the imbalance can result in hyperactivity, anxiety and depression, which will inhibit concentration. The best way to keep that balance is to eat foods rich in tryptophan and there are plenty to choose from. Chicken, turkey, fish, bananas, pineapples, plums, eggs, nuts, avocados, cheese, cottage cheese, milk, beans, peas and soya all help to boost the production of serotonin. There are also smaller amounts of tryptophan found in bread, potatoes, rice and cereals.
There are other foods that temporarily provide a serotonin boost but which aren't recommended as the affect is so short-lived. These include sugary treats like biscuits and chocolate, caffeine, refined carbohydrates such as crisps and other processed foods and alcohol. These have momentary effects but lead to cravings and binge eating as serotonin levels fluctuate. It's much better to keep the level in balance by eating sensible foods little and often, especially when facing a stressful situation like exams.
B vitamins
B vitamins play an important role in brain function. Vitamin B6 (Pyridoxine) helps to convert tryptophan into serotonin and is found in chicken, pork, liver and kidney, fish, nuts and legumes. Thiamine, or vitamin B1 helps build and maintain healthy brain cells. You'll find thiamine in bread, rice, pasta and pork. Folic acid is also an essential 'brain food' and is found in bananas, orange juice, strawberries, melons, lemons, green leafy vegetables, dried pulses and cereals.
Zinc
Zinc is a mineral that helps keep the senses sharp, as well as encouraging a healthy immune system. It is critical for proper growth and development in children. You'll find zinc in sunflower seeds, peanuts, red meat and oysters.
Omega-3 fatty acids
Omega-3 fatty oils found in fish like salmon and mackerel can help stave off depression, a common side effect of the exam season. Recent research also revealed that Omega-3 is excellent for improving concentration and energy levels. Omega-3 also plays an important role in the reduction of heart disease and other ailments. NOTE: The Food Standards Agency recommends that women and girls who intend to have children limit themselves to 2 140-gram portions of oily fish per week, to minimise exposure to PCBs and dioxins found in the fish.
Fruit and herbs
Fresh fruit not only contains many of the substances and vitamins needed for healthy brain function, it also releases natural sugars slowly into the body and gives a sustained effect of mental and physical energy, unlike the 'quick fixes' of processed sweets and drinks.
Herbs, of course, have been used for centuries, not only for flavour in cooking but as natural remedies too. Try ginger to lift the spirits, cinnamon to counteract exhaustion, camomile (usually drunk as tea) to help with nervous tension, while peppermint can be taken to help calm nerves and relieve anger. Basil is thought to clarify the mind, so try a large batch of pesto stirred through pasta to get your mind ready for some serious revision.
Healthy eating tips in the run-up to exams
Eat 'brain food' as described above at regular meal times (breakfast, lunch and dinner) and eat healthy snacks between meals to sustain mental and physical energy.
Don't fall into the 'sugar trap' by reaching for the chocolate bar or can of fizzy drink. After the initial boost in energy, you'll feel even more tired and anxious. Eat a handful of dried fruit and nuts instead.
Avoid too many stimulants like tea, coffee and so-called 'high energy' drinks as well as over-processed foods like crisps and biscuits.
Avoid too much red meat, at least in the days leading up to exams. Though rich in valuable iron, zinc and protein, your body must work harder to process it, putting a drain on digestive energies. Other sources can supply you with these nutrients.
Eat lots of raw foods in the form of fruit and vegetables. They're easier to digest and are full of vitamins and minerals.
Go to bed early with a cup of camomile tea the night before your exam. Staying up all night to revise will leave you exhausted for the big day ahead.
Brain-boosting recipes
Guacamole and Hummus with Crudites
Both of these dips will last in the fridge for 2-3 days, although the guacamole may turn a little brown on top. Simply stir to revive the colour. Keep a plastic container full of the prepared vegetables on hand for a quick and nutritious snack.
Ingredients:
For the guacamole
2 large ripe avocados
Juice of one lime
Half a red onion, finely chopped
2 tomatoes, deseeded and chopped
Sea salt and black pepper
2 tbsp chopped fresh coriander
For the hummus
1 x 400g can of chickpeas, rinsed and drained
1 clove garlic, crushed
1 tbsp tahini (sesame seed paste)
Juice of 1 lemon
2-3 tbsp light olive oil
2-3 tbsp water
For the crudites
Selection of fresh vegetables, cut into batons (or finger lengths), such as celery, carrots, peppers, courgettes, cucumber, fennel, baby sweet corn, whatever you like
Method:
Guacamole: Cut the avocados in half and remove the stone. Scoop out the flesh into a bowl and mash with a fork. Squeeze in the limejuice and add the onion, tomatoes, salt and pepper, coriander, and stir to mix.
Hummus: Place the chickpeas in the bowl of a food processor with the garlic, tahini and lemon juice. With the motor running, drizzle in the olive oil and water until the consistency is smooth and thick. Season well with salt and pepper and a little more lemon juice if necessary.
Cottage Eggs
A useful recipe for breakfast or add some beans and toast for a light supper.
Serves 4
Ingredients:
5 large eggs
Knob of butter
5 tbsp cottage cheese
1 tbsp chopped fresh flat leaf parsley
Salt and black pepper
Method:
Preheat the oven to 200C and butter 4 small ramekin dishes. Mix the eggs, cottage cheese, herbs and seasoning until well blended. Divide among the ramekins, place on a baking sheet and bake for 10-12 minutes or until golden on top.
Thai Turkey Salad
For a packed lunch, wrap the spinach and turkey in a wheat tortilla wrap. This recipe also works well with chicken breasts, pork loin steaks or beef sirloin.
Serves two
Ingredients:
2 turkey steaks
3 tbsp light oil
200g leafy green baby spinach or watercress, washed
1 tbsp peanuts, chopped
Juice of one lime
2 tsp Thai fish sauce
2 tsp white wine vinegar
1 clove garlic, crushed
1 tsp grated root ginger
1 tsp sugar
1 red or green chilli, sliced into rings and deseeded
Method:
Rub the turkey steaks with a little oil and fry on a hot ridged grill pan for 3-4 minutes each side or until done and well marked with grill lines. Allow to cool then slice into thin strips.
To make the dressing, combine all the ingredients in a screw top jar and shake well. Pour the dressing over the turkey and leave for a few minutes to marinate.
Serve the turkey on a bed of spinach or watercress and sprinkle with the peanuts.
Salmon with Fresh Peas and Lemon Pasta
Serves 2
Ingredients:
2 salmon fillets, skinned
Olive oil
Sea salt and black pepper
One lemon
200g fresh tagliatelle pasta
2 heaped tbsp Greek yoghurt
100g (3 3/4 oz) fresh or frozen peas
1 tbsp chopped fresh chives
Method:
Rub the salmon with a little oil, season with salt and pepper and pan-fry over a high heat - about 3-5 minutes each side, depending on thickness - until done and well coloured. Remove the pan from the heat and squeeze over juice from half the lemon. Break the salmon into chunks.
While the salmon is frying, cook the pasta in boiling water for 1-2 minutes, then tip in the peas and continue cooking another minute or so until the pasta is al dente and the peas just cooked. Drain, and then toss through the yoghurt, herbs, seasoning and finally the salmon, taking care not to break up the chunks too much. Taste and squeeze over more of the lemon juice if needed. Serve with a fresh green salad.
Tofu Stir-Fry with Pak Choi and Cashews
Serves 2
Ingredients:
200g (7oz) firm tofu, drained and cut into bite-size pieces
2 tbsp oil
1 tsp sesame oil
1 clove of garlic, crushed
1 inch piece of fresh root ginger, peeled and grated
2 tbsp hoisin sauce
2 tbsp soy sauce
4 spring onions, diagonally sliced
2 heads of pak choi, thickly sliced
75g (3 1/2 oz) cashew nuts
Fresh coriander leaves to garnish
Rice or Chinese noodles, to serve
Method:
Heat a wok or large frying pan over a high heat. Add the two oils and fry the tofu until golden brown on all sides, taking care not to break it up when moving it around the pan.
Reduce the heat to medium and add the garlic, ginger, hoisin and soy sauces, and spring onions and toss gently until the tofu is coated in the sauce. Add the pak choi, cover and simmer for a minute.
Serve with rice or noodles garnished with the coriander leaves.
Quick food fixes
Fill a jacket potato with cottage cheese and sprinkle with sunflower seeds.
Make your own dried fruit and nut mix using your favourites of each and keep in small bags for a portable snack full of sustaining energy.
Start the day with a fruit smoothie. Bananas, peaches, strawberries, mangoes work well as they are soft and blend smoothly. Add enough orange juice for the desired consistency.
Keep a bowl of fruit salad in the fridge with a dip made from yoghurt, cinnamon and honey
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