Food for thought: eating well at uni

When deadlines pile up and exams approach, eating well can quickly slip down the priority list. Meals get replaced by snacks, caffeine consumption climbs, and ordering something becomes much easier than cooking. But what you eat can affect how well you feel and function during a long day of studying.

Start with steady energy

Your brain needs a continuous supply of energy. Foods containing complex carbohydrates — such as oats, wholegrain bread, brown rice and potatoes — tend to release energy more gradually than highly sugary foods.

That matters when you're trying to concentrate for several hours. A chocolate bar might provide a quick boost, but it can be followed by an energy slump. Combining carbohydrates with protein and healthy fats can make meals more filling and help sustain you between study sessions.

Think porridge with fruit and yoghurt, eggs on wholegrain toast, or rice with vegetables and chicken, tofu or beans. It doesn't need to be complicated.

Feed your brain

A balanced diet also provides nutrients involved in normal brain function. Oily fish such as salmon and mackerel are rich in omega-3 fatty acids, while eggs, nuts, seeds, beans and leafy vegetables provide a range of useful nutrients.

Fruit and vegetables are worth keeping around for the same reason — and easy options count. Frozen vegetables, bananas, apples and pre-prepared fruit can be particularly useful when you're busy or working with a student budget.

Don't forget water

Even mild dehydration can leave you feeling tired or make concentration more difficult. Keeping a bottle of water beside you while studying is an easy habit to build.

Coffee and tea can help with alertness, but more isn't always better. Too much caffeine can leave you jittery and, particularly later in the day, interfere with sleep. That can be counterproductive: sleep is important for learning and memory.

Make the easy choice the healthy choice

Eating well at university doesn't require a perfect diet or hours of meal preparation. The biggest advantage often comes from planning ahead.

Keep a few simple meals available, stock your room with better study snacks — fruit, nuts or wholegrain crackers — and try not to wait until you're starving before deciding what to eat.

During an intense study period, food isn't something separate from your studying. Alongside sleep, movement and breaks, it's part of the system that keeps you going. Your brain is doing the work; giving it decent fuel is a sensible place to start.