bite
Brain food
By Laura Snyder, Jayplay writer
You're standing in The Underground, trying to decide between Pizza Hut and Chick-fil-a for lunch.
Too much of a good thing So before you eat that half-pound
Good sources of protein
- Fish
- Lean meat
- Nuts
- Soy
te. Bad idea. While no magic food guarantees to help you perform better on a test, Anne Chapman, dietician at Watkins Health Center, says studies suggest that protein can boost alertness. So if you're looking for a healthy study snack this semester, ditch the coffee and coke and reach for a handful of nuts or some tuna fish.
ation by Kit Leffler and Scott Kaserman
- Beans
- Dairy products
Skip the caffeine and sugar
to much caffeine can make you lose focus. Sugar and caffeine lessen the effects of neurotransmitters, which are the messengers that help your brain cells communicate. Too much sugar can lead to insulin resistance - throwing the glucose level in your blood off balance and causpermanent damage to brain
Helping hand
Unlike sugar and caffeine, protein actually helps your brain cells com-
4. Jayplay 8.25.05
Recipe
burger, note that the USDA recommends that you only have two or three small servings of protein each day. That should be about 12 percent of
For lunch, tuna salad is easy to prepare and full of protein. If you're eating on campus, go for a grilled chicken sandwich (without the bun), instead of pizza. A salad with meat and cheese or a side of cottage cheese are also good protein choices. Make sure your dinner includes some protein too, such as lean ground beef, chicken or beans. If you're eating out, keep an eye on the carbs. To keep you going during the day, have
Banana berry protein shake
• 1 cup berries (any mix)
• 1/2 banana
No good research shows that nutritional supplements are effective, according to Chapman. Your best bet is to include some protein-rich foods in your diet: for breakfast, try eggs occasionally instead of cereal or a bagel. Chapman suggests eating slice of whole-wheat bread with peanut butter. Or whip up a protein shake (see recipe below).
Add it to your diet
- 1/2 banana
your total calories. The USDA's revised food pyramid recommends between five and six and one half ounces of protein per day for men and women ages 14 to 31. One serving of three ounces is about the size of deck of cards. That's not much.
*½ cup soy milk (or any kind of milk)
The USDA also recommends that the protein you eat be low in fat, such as fish, nuts, seeds, skinless chicken, turkey and lean cuts of beef and pork.
- 1 scoop any kind of protein powder, or 1 egg white
- 3/4 cup any kind of yogurt
- 1 cup ice
gish by mid-afternoon, grab a healthy dose of protein. It will leave you feeling alert, energized and ready to take that test.
Blend together.
Source: www.mrbreakfast.com
some cheese, yogurt,
or unsalted nuts for a
snack - all good protein sources. So when you need your brain to be at its best, pass up the caffeine and sugar and chow down on some protein.