Refuel your system
Friday 27 January 2006
Whether you're studying, sporty or just want to look good, a healthy diet is one way of making sure that you're getting the nutrients you need to stay on top of your game.
Certain foods do different things, and if there are a few areas you need to concentrate on, here's how to get the results you're after.
Brain food
If you need plenty of brain power then you need to get yourself some B vitamins. You can get them in tasty foods like chicken, pork and fish. Folic acid is also good for keeping your brain ticking over, and the best foods for this are foods like bananas, orange juice, strawberries and melon.
If you're not that into fruit, you can also get it from green leafy veg and cereals. To keep your senses sharp, snack on zinc-rich foods like sunflower seeds and peanuts.
Fish is known as being good brain food, and fish rich in Omega 3 fatty acids, like salmon and mackerel, can help your concentration.
Good skin
It might sound obvious, but the best way to keep your skin looking great is by eating a healthy, balanced diet.
Eating at least five portions of fruit and veg a day will mean that your skin cells are getting some of the vitamins and nutrients they need to look good.
Starchy foods like potatoes, rice and wholemeal bread can also help keep your skin gleaming, and, in moderation, cheese, milk and yoghurt can help.
You shouldn't be eating more than 6 grams of salt a day if you don't want to affect your health.
You don't need to give up all of your favourites; it'll only make you miserable. Being happy can also help your skin, and as long as you're eating loads of healthy stuff, the odd chocolate treat every now and again isn't such a big deal.
Energy
Eating the right sort of foods will mean that you're raring to go when you need it. Energy comes from foods that are high in carbohydrate, like bread, pasta, potatoes and cereals.
Don't believe all the hype about carbs being a bad thing; they're essential eating if you're in need of an energy boost!
Making sure you eat three meals a day is an excellent way to keep energy levels up. Back up these meals with healthy snacks like fruit, yogurt, milk and cereal bars.
Green veg, red meat and dried fruit are all good sources of iron, which helps to boost energy by keeping oxygen levels in the blood up.
If you're grabbing a sandwich, try wholegrain bread for the best results.
Keeping hydrated is important for everybody, but especially if you're rushing about or playing sport.
Water and diluted squash are good ways of making sure you're getting enough fluids. Around eight glasses of day is a good amount to keep you on the go.
If you're a very active person, you might want to think about drinking more.
You tell us
What foods make you feel great and what makes you look good? Share your top grub secrets with us by filling in our contact form.
