What Should I Eat? At least half of these servings should be whole-grain. Youre a busy college student - you need a morning meal that will do its job! Breakfast doesn't have to be a complex meal, though. All meals that follow meal guidelines, including nutrition standards, are eligible for reimbursement, even for students who do not qualify for free and reduced price lunches. One of the key revisions illustrates to consumers that together, vegetables and fruits should make up roughly half of our diet and that we should eat less dairy and grains than the food pyramid suggested. Use a seed butter e.g. Add in Parmesan cheese and garlic salt. In whole-grain products, the entire kernel of the grain itself is used. Because you have no energy and no strength. Eating fiber can help you lower your cholesterol, maintain proper bowel function, and lead to long-term cardiac health. When it comes to an easy, fail-safe breakfast to get you through that 8am poli-sci class, diversity is key. * Grab and Go Breakfast is often called the most important meal of the day, and for good reason. "One cup . Increase your intake of unsaturated fats. Recipes & Meal Prep, Recipes and Meal Prep, Recipes, 6 Easy Meals to Make with Ground Beef or Ground Turkey, What I Eat in a Day as a Nutritionist - April 1, What I Eat in a Day as a Nutritionist - March 25. Note 2: I love single serving peanut butter packets like Jif or Justins. Protein also provides a greater feeling of fullness than many other foods do. Option 3: In a blender, students could add a handful of berries . Im sure youve heard of it referenced as "the most important meal of the day. glass of milk, a yogurt cup, and a chicken breast the size of your palm. Copyright 2022 Meredith Corporation. The percentage of children and adolescents who consumed breakfast decreased with age, from 95.8% of children aged 2-5 years to 72.9% of adolescents aged 12-19 years. Stir fry until you see some browning. You body and your brain are not going to function as good as they could because you have no energy and no strength. Bagel with tuna. There are many reasons why students should eat breakfast every day. A better diet, with more fruits and vegetables (and a higher intake of vitamins, minerals and fiber). So for instance, try a yogurt with a whole grain piece of toast and piece of fruit, and bring some snacks like string cheese for later.And though we cant guarantee these tips will get you an easy A, you at least wont be left struggling to remember whether it was Monet or Manet who painted those damned water lilies. Greek Yogurt with a handful of nuts, berries and a touch of honey. 7. She is also a regular contributor to several food magazines. 3 eggs = 3 Servings Most common in college students. Schools reach 88 percent breakfast participation on average with this model. Many brands will say the serving size is 2 waffles on the nutrition facts label. 1:48 pm. If youre just not a breakfast person - if you dont naturally get hungry for breakfast, I wouldnt recommend forcing yourself to eat something. Is bread good for breakfast? Eat breakfast every day. February 4, 2021. 1 cup grapes, red. Planning healthy meals in advance can help students save time and money in college. Your email address will not be published. As nutritionist Adelle Davis famously put it back in the 1960s: "Eat breakfast like a king, lunch like a prince and dinner like a pauper.". Students Best Breakfast | Secret For Effective Studies & Good , Breakfast Ideas for Uni/College Students (Healthy + Easy), HEALTHY BREAKFAST IDEAS | ~lazy college student edition. After a long night of sleeping, your fuel tank is empty. Enhance Immune System. All rights reserved. 1 apple = 1 serving When you try to learn something and have nothing in your stomach, you are going to have a lot of trouble succeeding. Yes they do. Loaded avocado toast. Eating breakfast can help you manage your weight. To protect your cardiac health, choose lean protein whenever possible. Here are some breakfast ideas to make when you do have more time in morning - and arent rushing out the door. Another reason for eating breakfast is because you need food for to do well in your classes. Planning healthy meals in advance can help students save time and money in college. These will be in the frozen section. "Eat your breakfast. Now, if youre someone who does love eating breakfast, here are 10 easy recipes to try next week. What did you eat at breakfast? Eat more fiber. Turn burner to medium heat. But My Plate wasnt just built with aesthetics in mind. If you want to use a flavored yogurt, choose one with less than 15 gm sugar or chop up the peach & add it to the plain yogurt for flavor! 2. One study found that students who bring water or other types of beverages with them to an exam score an average of 5% higher than those who don't. 5. Toast with peanut butter and slices of bananas or raisins. Foods with simple carbohydrates should be avoidednot only will they cause the blood sugar to spike and crash, but that consequent sleepiness can also affect concentration, Haber adds. Additionally, vitamin C helps you fight off infections and keeps your gums healthy, while folate helps your body form red blood cells and is essential for the health of a developing fetus. You body and your brain are not going to function as good as they could because you have no energy and no strength. 1 large tomato = 1 serving If youre sitting in class at 10:30am and youre starving, you may have a hard time concentrating and miss important material. Foods can be broken into five distinct food groups, each serving a distinct purpose. The Nemours Foundation. The updated chart isnt cluttered with images of the food types themselves and My Plate is more transparent than the original pyramid. Its important to find healthy sources of protein, and unfortunately, many high-protein foods are laden with saturated fats and high cholesterol, or are prepared with trans fats and other harmful byproducts. This article explores 13 ways to naturally reduce your blood triglycerides. They have no cholesterol and are low in calories. Eating a good breakfast also helps kids: be more active. Help Your Heart. Pita with shredded low-fat cheese, apple. A healthy breakfast should keep you full for hours, typically until lunch. 474 calories. Round steaks, roasts, top loin, sirloin, and chuck shoulder are the leanest of red meats, while skinless boneless turkey and chicken are the top poultry options. Additionally, dietitians agree that some carbohydrates, but not too many, are essential in a breakfast. Brain-Boosting Powers. Also can break down your energy and cause you to faint or pass out. 8. Fruit, low-fat yogurt/cottage cheese. And a 2021 study found that . Blender drink. Whether you're cooking for yourself or for a family, these easy dinners are sure to leave everyone satisfied and stress-free. annick vanderschelden photography / Getty Images. Use soy or almond milk. Spray pan again with oil spray and fry eggs, In a bowl combine eggs, cauliflower rice, feta, and spinach, Your information will never be shared with anyone; unsubscribe at any time. Introduction A. Eating plenty of fruits and veggies can lower your blood pressure and lead to reduced risk of cardiovascular illness later in life. And eating a large meal directly before a test, regardless of what the meal contains, may lead to sleepiness and loss of motivation as the body's energy is channeled into digestive efforts. 1 oz of nuts (12 almonds, 24 pistachios) = 2 Servings One should eat breakfast within thirty minutes to an hour after waking . The dietary fiber found in fruits and vegetables also delivers a great nutritional boost. Health: Of course your child will have the opportunity to munch on food during lunch, but if they aren't eating breakfast in the morning, it's more likely that they'll over-eat at school. EC: What College Students Should Eat for Breakfast, EC: assets%2Fmessage-editor%2F1475529552003-gettyimages-601123708, EC: assets%2Fmessage-editor%2F1475529928141-gettyimages-670952939, Coca-Cola Is Finally Combining Its Two Best Flavors to Create Cherry-Vanilla Coke, Why Thomas Keller Thinks Farm-to-Table Is Absurd, The Best Post-Party Breakfast Spots in Atlanta, According to Local DJs. These two long chain omega-3 fatty acids have been shown to improve brain development and function.And eating your greens doesnt hurt either. Why are parents always saying that? Studies have shown that students who eat breakfast on a regular basis can perform better academically, and have better school attendance. What are 10 benefits of eating a healthy breakfast every day? When cooking stir-fry do you cook chicken or vegetables first? The Good News. Long term, Meyer-Jax said these habits could boost inflammation in the body. When you try to learn something and have nothing in your stomach, you are going to have a lot of troubles succeeding. Less sodium, cholesterol and fat consumption. 1-Minute Breakfast Ideas. I have read and agree to the terms & conditions. Whole grains are particularly useful in weight loss, because they are far more filling than refined grains. When grain is milled like this, it loses its natural dietary fiber. Since were having 1 waffle here, divide the calorie amount on the nutrition facts label by 2, to find a waffle thats about 100 calories. It also helps you to focus and concentrate better throughout the day. And if youre one of the many college students who skip breakfast, chances are youre hungry for most of the day. But there actually is science behind the supposed magic of avocados and coconut oil. Understanding how these food groups affect your body can help you determine what, and how much, you should eat. at least 5 portions of a variety of fruit and vegetables every day. Improve Your Skin. 2 medium carrots = 1 serving Eating bananas before breakfast or as part of a balanced meal may help promote satiety and aid digestive health. /content/kidshealth/misc/medicalcodes/kids/articles/breakfast, Go, Slow, and Whoa! Fruits and vegetables are packed with nutrients like potassium, fiber, vitamin C, and folate. Even Rory Gilmore, the fictional golden child of Yale, subsisted on an amalgamation of sugary cereals unceremoniously poured high into chipped white china.But college is, theoretically, a time when youre supposed to flourish socially and academically, meaning that if youre only spending time cramming your brain with facts, youre automatically losing half the battle.Enter brainfood, that often marketed buzzword that supposedly helps you ace that history final you forgot to study for. Exercise regularly. People who . Since a healthy breakfast is really important, especially for busy college days, here are easy, healthy college breakfast recipes that can be made in a college dorm room from awesome bloggers! Fuel up with a healthy breakfast! So tomorrow morning, don't run out the door on an empty stomach. Drinking the daily recommended amount of water helps you avoid empty drink calories and keep from eating when you're thirsty rather than hungry. Chef Martha Bradsteen is a master of cooking with over 12 years of experience. Are eggs enough for breakfast? And there are, of course, plenty of hacks to be had here. Typical college students should have about three cups of dairy per day. 5. Nemours Children's Health and KidsHealth are registered trademarks of The Nemours Foundation. There are two types of grains available to consumers: whole and refined. When Im eating breakfast, or creating a breakfast recipe, I focus on foods high in healthy fats and protein, with some high-fiber, complex starches on occasion. cast iron skillet) with an oil spray, Add in eggs & cheese mixture to the oven-safe pan, Bake for 25 minutes, or until eggs have cooked through, 2 eggs, large (you can use egg whites if you prefer), 1 cup veggies noodles/rice, cauliflower rice, raw. 1 cup milk = 1 serving Cook up a batch on Sunday and keep them . Having breakfast helps provide the energy students need throughout the day. MyRecipes is a registered trademark of Meredith Corporation All Rights Reserved. Most college students are familiar with the basic food groups: grains, fruits, vegetables, protein, dairy, and fats. 1 small steak = 3-4 Servings Fortunately, the School Breakfast Program plays a critical role in filling this void for millions of low-income children every school day. Ms. Reario, the Grade 7 - Mango class adviser wanted to know what food her students prefer to eat at breakfast. 2. .5 cup oatmeal = 1 serving Get Essential Nutrients. Plus, you can easily boil a dozen over a hot plate. Also, these students tend to keep their weight under control, have lower cholesterol levels, and have fewer absences in school. "A good breakfast should contain both protein and complex carbohydrates to keep students satiated and give them the energy needed to power through their day," Haber says, adding that getting some omega-3 fats from foods like walnuts or salmon can add an extra brain boost. Students who eat breakfast perform better on standardized tests and score higher in key areas like reading and math. What is breakfast food? 1 slice wheat bread = 1 serving College-aged women should eat 3-5 small servings per day and men the same age should eat approximately 4-8. When schools serve Breakfast in the Classroom as part of the school day an average of 88% of students eat breakfast compared with only 50% when breakfast is served in the cafeteria before school. Their B vitamins boost the immune system and help form energy-producing red blood cells. No PB? Most women struggle to lose weight permanently. This could be as simple as drinking three cups of milk. This may be as simple as using lean ground beef for taco night, or substituting beef with ground turkey. It improves your energy levels and ability to concentrate . Avocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling. Even for those children who never struggle with behavior, eating breakfast can enhance their ability to continue to be a star student! When you skip breakfast and go to school, you are looking for a disease because it's not healthy to have an empty stomach all day long. Students eat breakfast in their classroom after the official start of the school day. Students or staff deliver breakfasts to classrooms from the cafeteria via coolers or insulated rolling bags. A few notes before we get started though. If you're looking for a simple recipe to simplify your weeknight, you've come to the right place--easy dinners are our specialty. Use any other fruit. Go for easy options such as whole grain cereal with low-fat milk, oatmeal and walnuts, hard-boiled eggs or chopped apple with a sprinkle of cinnamon, suggests Larson. Option 2: For a busy morning, students could prepare a leisurely breakfast the day before by soaking oats in Greek-style yoghurt; so, the next morning, the only thing they must do is add frozen or fresh fruits such as a banana or berries, a half avocado, with a teaspoon of honey. If youre going in for a full day of classes or a long exam, you need to fuel up.It's important your brain has enough energy to stay alert through class or an exam, says Paul. Breakfast for Health research brief. Dairy also contains blood pressure-lowering potassium and Vitamin D, which promote healthy bones. sunflower seed butter. A 2019 study of New York City middle schools revealed that free school lunch led to improvements in academic performance equal to up to 10 extra weeks of learning. However, research suggests that this habit can lead to decreased focus and learning and have a negative impact on school performance. Improves physical health You have to realize that breakfast is the most important meal of the day, and you cannot skip it without having problems with your health and your school. Eat fatty fish twice weekly. Another reason for eating breakfast is because you need food for to do well in your classes. Avoid eating sugar and refined carbs for breakfast, which can cause your blood sugar to spike and your energy levels to crash. Flour. 2-4 However, there is concern that students may be unfamiliar with . 1. High-fiber cereal with fresh fruit and low-fat milk or soy or rice milk substitute Low-fat protein shake with fresh/frozen fruit High-fiber toast or bagel with tablespoon of peanut butter Select protein bar and yogurt or a glass of milk "You can also have one serving of fresh fruit later as a mid-morning snack," says Tangney. Skipping breakfast for weight can lead to more serious problems such as eating disorders such as anorexia and bulimia. For many students and their families, mornings are a race against the clock to get out the door and to school on time - and all too often, kids skip breakfast in the rush. Aids in Weight Management. If you don't eat, you are going to get sick, and these diseases will have a stronger effect on you because you're going to get sick easier than people who have breakfast every day. Low-fat or fat-free dairy choices are solid additions to your daily diet. 2 Tbsp peanut butter. This may seem odd. You can also stir nut or seed butter in to make it creamier (sunflower . Breakfast is perhaps some powdered eggs at the dining hall or maybe a stale Pop Tart you found under your bunk. Unfortunately, Haber says, Pop-Tarts wont help you ace your exams. In fact, most of the ubiquitous breakfast pastries pack up to 16 grams of sugarthats your daily recommendation. View Why college students should eat breakfast everyday.docx from ENG 101 at Eastern Gateway Community College. Good options include yogurt, granola bars, dried cereal, breakfast bars, fresh fruit, and dried fruit. The term "breakfast" means breaking the fast. When you try to learn something and have nothing in your stomach, you are going to have a lot of trouble succeeding. Your body and your brain are not going to function as good as they could. Or if you don't have too much time between waking up and exercising," explains Alpert. An NFL linebacker should eat 3,500 calories on game day, but a college sophomore slumped over a term paper might only need half of that. The study monitored each students consumption habits and, predictably, the students who gained the most weight ate fewer fruits and vegetables, indulged in fattier foods, and slept less than students who did not gain weight. With unfettered access to buffet-style dining halls, campus sundae bars, late-night food delivery, and cheap ramen, its no surprise that so many students gain weight when they go to college. Breakfast is also an important opportunity to get important vitamins and minerals, including fiber, iron . College students especially can benefit from eating a healthy breakfast. Whole-grain porridge / instant oatmeal (reduced sugar content), oatmeal, overnight oats, etc. As the name suggests, breakfast breaks the overnight fasting period. 3 5 crowns of broccoli = 1 serving For an easy supper that you can depend on, we picked out some of our tried-and-true favorites that have gotten us through even the busiest of days. The body needs more calories to digest protein than other foods, and consequently, protein is useful for weight control. Opt for sliced turkey or roast beef for sandwiches instead of bologna or salami, both of which are high in fat and low in nutrients. Attention Getter: How many of you have heard that breakfast is the most important meal of . pomegranate seeds oatmeal. And there may be kids who, like many adults, just find it difficult to eat first thing in the morning. Follow a lower carb diet. Protein: Women: 5.5 Servings Men: 6.5 Servings 1 small steak = 3-4 Servings 1 chicken breast = 3 Servings 3 eggs = 3 Servings 1 oz of nuts (12 almonds, 24 pistachios) = 2 Servings Are oatmeal cookies healthy for diabetics? 8. Remove from pan. Which of the following questions should she ask?A) How was your breakfast?B) Have you eaten your breakfast?C) Wha - studystoph.com Eating a healthful breakfast has been shown to help attention span, concentration and memoryall important for learning. In light of new research into American nutrition and lifestyle patterns, the USDA now recommends that not only should we all be eating more vegetables and less bread, but that many of us dont actually need 2,000 calories every day. "Ideally, a breakfast should have all the food groups represented," Dr. Schneider says. No nuts? Join thousands of TheSuperHealthyFood subscribers and get our best recipes delivered each week! MyRecipes may receive compensation for some links to products and services on this website. There seems to be an unhealthy phenomena going on at GCHS: not enough students eat breakfast regularly. Hard or soft natural cheeses, processed American cheese, yogurt, ice cream, pudding, and milk in any form all qualify as dairy products. Just like with other meals, try to eat a variety of foods, including: Some kids skip breakfast because they sleep too late or because they think it's a way to stay thin. What College Students Should Eat for Breakfast. Breakfast also improves concentration, alertness, comprehension, memory, and learning which are all essential for performing well at school. have better hand-eye coordination. She has worked in some of the worlds most prestigious kitchens, and has won numerous awards for her culinary creations. Athletes should always eat whole foods that are balanced with healthy proteins and fats. 16 grapes = 1 serving In 2014, the U.S. Department of Health scrapped the food pyramid and introduced a new image, called My Plate. A days protein might look like an 8-oz. When did cookies become popular in America? Limit your sugar intake. Trail mix/ Raisins and nuts - cashews, peanuts, chia seeds, dried fruit, etc. Indoor cats depend on their owners for their food, so whatever schedule you set up for them is what they adhere to. Breakfast Boosts Brain Power Several studies suggest that eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood. When it comes to college cuisine, the bar has traditionally been set pretty low. Most Americans eat far more protein than they need, so this recommended intake may initially seem small. On the other hand, kids who eat breakfast do better in school, are more likely to participate in physical activities, and eat healthier overall. How can we eat . Another reason for eating breakfast is because you need food for to do well in your classes. Cause bad performance in school and mentally. Avoid trans fats. It's very important to have a meal and not let your stomach work empty. Why Students Should Eat Breakfast Every Day. 1 cup wheat cereal flakes = 1 serving Make open-faced sandwich with peanut butter. Healthy Breakfast Ideas For College Students. Like foods in the protein group, dairy products must be chosen carefully because they often contain hidden saturated fats. If you dont become starving for lunch, honestly, I would say its ok to skip breakfast. Research Brief - The Connections Between Food Insecurity, the Federal Nutrition Programs, and Student Behavior Developing a balanced and nutritional diet at a young age can both enhance your academic performance and prepare you for a lifetime of healthy eating. Breakfast can absolutely set your day up for success. It's the most important meal of the day!" At least half of these servings should be whole-grain. Some millers add B vitamins and other nutrients back in, which allows them to label products as enriched grains. Don't forget the water. Research began linking the consumption of omega-3 fatty acids and cognitive performance more than 30 years ago, says Sammi Haber, a licensed nutritionist and founder of Nutrition Works NY. 12. If youre one of the rare college students who actually eat breakfast, chances are youre rushed for time and short on ideas. Try to limit sauces and spreads loaded with fat and preservatives. The first reason why you should eat breakfast before going to school is for your health. In fact, research reflects that students who eat breakfast each day, on average, score more than 17 percent higher on tests, and are 20 percent more likely to graduate than students who do not consume . Why does frozen spinach need to be cooked? What kind of food should I eat? Another benefit for eating breakfast is because you need food for to do well in your classes. A lot of people . Do cats eat breakfast? Berries. 3/4 cup (90 grams) of whole-wheat flour a pinch of salt 1 teaspoon (5 ml) of vanilla extract 1/2 cup (115 grams) of very ripe mashed banana 1/4 cup (59 ml) of maple syrup 1/4 cup (59 ml) of milk 2. Julia Patterson Robert Jolliff ENG101_1004 11/28/2021 Why students should eat Tamang sagot sa tanong: 40. So what kinds of things can you eat that wont break the bankor your waistline? All rights reserved. Use salt & pepper if you dont have everything bagel seasoning, Recommend only making 2-3 days ahead of time to preserve freshness, Combine oats, PB, raspberries, and cinnamon in a jar (like a Ball jar), No dairy? Breakfast is a meal but I don't think it's the most important because many people and me don't eat breakfast. In refined grains, vitamin-packed parts called bran and germ are removed and the grains are further ground into finely textured bits. It might also lead to more, better eating habits, with another study finding that people who "rarely ate breakfast" consumed fewer nutrients, fibre and calcium. Breakfast is often described as the most important meal of the day, providing as it does sustenance and energy (i.e., calories) for whatever activities lay ahead. .5 cup brown rice = 1 serving In its most basic form, protein converts calories into energy. Adult breakfast skippers, take a lessoneating breakfast may help boost your brain power, too. Banana and nut butter "This is a great option if you can't eat too much in the morning. For specific medical advice, diagnoses, and treatment, consult your doctor. MyRecipes.com is part of the Allrecipes Food Group. You body and your brain are not going to function as good as they could because you have no energy and no strength. Eating breakfast provides your body with energy and nutrients to help you start your day. A lower body mass index and risk of obesity. 1 oz cheese, sliced cheese, full fat/regular. We've always been told that breakfast is the most important meal of the day, and with us staying at home a lot more often during the pandemic, we should have a lot more time to make and eat breakfast . A basic breakfast should include cereals, milk and fruits. There are plenty of healthy and easy breakfast recipes available on the Internet which you can try-out. College-aged women should eat 3-5 small servings per day and men the same age should eat approximately 4-8. Save my name, email, and website in this browser for the next time I comment. Turn Your Dorm Room Into a Test Kitchen Research suggests that certain flavonoids found in berries can boost memory function, and antioxidants found in dark green veggies may prevent cognitive decline, adds Rachel Paul, a registered dietician and founder of The College Nutritionist. Fewer unhealthy behaviors, such as physical inactivity, eating disorders and substance use. But people who skip breakfast tend to eat more calories throughout the day. 11. Items like cream cheese and butter begin with milk, but do not belong in this food group. Do you actually put vodka in vodka sauce? Hard-Boiled Eggs. Potassium-rich diets lower blood pressure, which reduces your long-term susceptibility to cardiovascular problems. 2 cups cottage cheese = 1 serving Kids should eat breakfast every day. According to a report published in the journal Frontiers in Human Neuroscience, children who regularly eat breakfast take in approximately 20 to 60 percent more iron, B vitamins and vitamin D. And at some point in our day, all of us do that, whether it's at 7 a.m. or noon. 1995-2022. 2 cups cooked spinach = 1 serving How can I eat enough breakfast? Reduce Metabolic Syndrome. Several studies suggest that eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood. Other side effects include a higher risk of depression, anxiety, irritability, difficulty concentrating, menstrual problems, and sleep disturbances. In 2015-2018, 82.4% of children and adolescents consumed breakfast on a given day. 14. Chef Martha is passionate about sharing her knowledge and love of food with others, and she enjoys teaching cooking classes and writing cookbooks. Just like with other meals, try to eat a variety of foods, including: fruit vegetables grains ( make at least half your grains whole grains) protein (meat, poultry, fish, eggs, dry beans, nuts, and seeds) dairy products (low-fat or fat-free milk, cheese, and yogurt) Breakfast Ideas First, the traditional ones: eggs Breakfast is a great way to give the body the refueling it needs. 6. have better problem-solving skills. 1.5 cups ice cream = 1 serving. Evolution of USDA Food Charts: 1992 vs. 2014, mended daily intake between men and women, grains is actually much lower than most people eat, feeling of fullness than many other foods, beef for taco night, or substituting beef with ground, eating about 45 to 55 grams of protein every day, feeling of fullness and may encourage us to eat, Meal Plan For Fat Loss And Muscle Gain Female, Healthy Lunch Ideas For University Students - TheSuperHealthyFood. All you are going to get is gastritis and a lot of problems with your health if you don't eat breakfast. some milk and dairy products or alternatives choose low-fat options where you can. 1. Furthermore, eating breakfast has been shown to improve digestion, improve metabolism, strengthen bones, and promote heart health. What an athlete should eat in a day? 3 cups popcorn = 1 serving Like any meal, a mix of different kinds of nutrients is important. This included 6-11 servings of grains like rice, pasta, bread, and cereal, along with 3-5 servings of vegetables. 13. Hummus on pita bread with lettuce and tomato. Brain food comes from docosahexaenoic acid and eicosapentaenoic acid, more commonly known as DHA and EPA. 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