At times you have back-to-back classes and there is not enough time to get a meal. A quick snack is the solution, but how can you choose snacks that are nutritious as well as filling?
March is National Nutrition Month and Campus Dining Dietitian, Stephanie May, RD, provides some tips on what kind of delicious snacks will keep your brain alert and fueled.
- Blueberries: They’re called one of “nature’s perfect foods” for a reason! They’re packed with nutrients that give them that deep-blue color and some say they could even improve learning and memory.
- Greek yogurt: You’ve probably heard how nutritious this type of yogurt is, but did you know it can also help improve your test-taking performance? It contains B vitamins that can boost concentration and calcium that allow signals to travel more quickly through the brain.
- Walnuts: A 1-ounce serving of walnuts makes a great mid-morning snack as they provide a brain-fueling boost in the shape of protein and Omega-3. One study* found students who regularly eat walnuts were better at deductive reasoning!
- Hemp seed: Their nutty flavor blends well with different foods. Eat it by itself, or add it to oatmeal or yogurt and you’ll get all its brain-powering benefits!
- Avocado: Improve the blood flow to your brain by snacking on avocado. Its unsaturated fats allow brain signals to travel more efficiently, so make a small batch of guacamole for a PM snack.
- Chocolate: Who doesn’t just love chocolate? A little bit of dark chocolate can actually help lower stress, improve your mood and boost your energy levels, but choose those with higher content of cocoa for enhanced antioxidants and flavonoids.
- Citrus fruits: You know they contain vitamin C and are great to boost your immune system, but did you know they might be good for your brain too? Studies** have shown consuming limes, lemons, oranges and grapefruits can help keep your brain in tip top shape.
What are other ways to stay healthy?
- Participate in the Mindful Mile Scavenger Hunt on Wednesday April 13th: What better way to spend your “Campus Lifetime” than solving clues, learning about wellness and winning prizes!
- Make an appointment to chat with Campus Dietitian Stephanie May. She offers free nutrition counseling and can answer all your questions about healthy eating, how to manage a specific dietary need or food allergies, or how to improve your athletic performance.
*Arab L, Ang A. A cross sectional study of the association between walnut consumption and cognitive function among adult us populations represented in NHANES. J Nutr Health Aging The journal of nutrition, health & aging 2014;19(3):284–290.
**Hwang S-L, Shih P-H, Yen G-C. Neuroprotective Effects of Citrus Flavonoids. J. Agric. Food Chem. Journal of Agricultural and Food Chemistry 2012;60(4):877–885.