Breakfast
Scrambled eggs on wholegrain toast. Egg yolks contain choline, which aids memory development.
A cup of tea or coffee. Caffeine is actually quite useful in small doses, giving you that essential wake-up boost. Just don’t use it as a substitute for a good night’s sleep!
Lunch
Jacket potato (don’t overload on the cheese) with a three bean or tuna salad. Beans are a great source of protein and fibre and will keep you going throughout the afternoon. Oily fish such as tuna contains omega-3 fatty acids that are essential for brain growth and function.
Dinner
Wholegrain pasta in a tomato and basil sauce, with chopped vegetables. Wholegrain foods release energy slowly and tomatoes contain lycopene that protects against damage to brain cells. You can also try a homemade vegetable curry with brown rice.
Snack & Drinks
* Nuts, especially almonds and walnuts, are great for boosting memory. Peanuts contain a high amount of folic acid, which has been shown to improve cognitive functioning – just stick to unsalted.*
* Seeds – pumpkin seeds are especially good for boosting memory skills as they contain a lot of zinc
* Berries contain antioxidants and vitamin C that improve cellular communication and function. The seeds are also a great source of omega-3 fats.It is important to keep hydrated during long revision days and water is the easiest and cheapest way to do this. The occasional fresh fruit smoothie can also give the brain a short-term boost and also taste great! Of course, endless cups of tea are a failsafe method for any student too!
Treats
Flapjacks are a great revision treat, as they contain oats which release energy slowly. They’re also easy and quick to make:
250g porridge oats
125g butter or margarine
125g light brown sugar
3 tablespoons golden syrup
½ teaspoon cinnamon
40g sultanas or raisins
Preheat the oven to 180 degrees Celsius/gas mark four. Melt the butter, sugar and syrup together in a saucepan. Stir in oats and cinnamon, then pour into a baking tin lined with greaseproof paper. Bake for 20 minutes, until golden brown. Leave to cool for at least 10 minutes, then remove from the tin and cut into squares.