Start every day by eating nutritious food to fuel your body and mind. Get simple nutrition ideas to maximise your health and ability to learn.

Your brain uses 25 to 30% of the body’s energy each day (according to the New Science of Learning: How to Learn in Harmony With Your Brain). A nutrient rich, balanced diet, and eating before you go to uni will make sure your mind has the energy it needs to learn well.

Five balanced breakfast ideas

Five balanced breakfast ideas

  • Peanut butter and banana on whole-grain toast with greek yoghurt
  • Weet-bix with fruit, almonds and milk
  • Hard-boiled egg with margarine and vegemite on toast
  • Goat's cheese or cottage cheese with mashed avocado on whole-grain toast
  • Yoghurt and fruit with muesli.

Meal time bites

Source: Healthy Eating at University by Cindy Williams.

Fill your plate with colour

Fruit and veges are packed with fibre and nutrients to keep you healthy. Aim for at least two cups of veges and two pieces of fruit each day.

Go for complex carbs

Simple carbs like table sugar, soft drinks or juices cause quick energy spikes and crashes. Go for complex carbs instead for more sustained energy—such as green veges, rice, pasta, oats, wholegrain bread and beans.

Choose high-fibre foods that fill you up

Try things like baked beans, lentils, porridge, wholegrain bread (instead of white) and fresh fruit and veges.

Buy fruit and veges in season

They’re cheaper and retain more of their nutrients than off-season produce, which is harvested early and has been shipped long distances. To find out what's in season visit the 5+ A Day website.

Make sure you hydrate with water

Dehydration can make you feel tired, dizzy and affects your concentration.

Be mindful of sugar

Too much refined, processed sugar can affect our bodies significantly. If it is not used for energy it turns to fat, raises your cholesterol and is hard on your liver. It is also really addictive.

Sometimes, there is plenty of added sugar in ‘low fat’ food options. To avoid accidentally consuming a lot of sugar, check the food labels.

Teaspoons of sugar = sugar (g) divided by four.

There is also plenty of sugar hidden in our drinks—download how much sugar do you drink?