The Nutrition Nook: Snacking in Lectures

Participating in a few lectures and tutorials a day can be physically and mentally exhausting, not to mention the assignments and quizzes that go along with these classes too! Nourishing our brains and our bodies so they can perform at their best while we are studying can make positive impacts on alertness, memory retention, concentration, energy and mood. The better quality food we put into our bodies, the better our brains and bodies are going to function.

Which snacks are best?

The key to choosing the right snack to help our bodies is to choose foods that are nutrient-dense rather than snacks that can be found in the chip or chocolate aisle at the supermarket. For example, when it comes to food for study not all snacks are made equal, some give us an instant energy boost but can leave us feeling sluggish soon after. There are some snacks (i.e. homemade granola, Greek yoghurt, fruit) that provide a slow release of sustained energy which can keep us focused for longer. Making wise choices around our study food can make all the difference when sitting in two-hour lectures or needing to get through exam prep.

Three Great Snacking Options

To help university students save money and stay satisfied, we have devised a list of three easy-to-make snacks at home that can be taken on the go and eaten between classes at school (or during lectures for those quiet eaters):

Oat and Banana Muffins

  1. Mash up one large banana in a bowl and add 1/3 cup of your nut butter of choice, a few drops of vanilla extract, 1 beaten egg, ¾ cup rolled oats, ½ teaspoon of baking powder, and a sprinkle of cinnamon.
  2. Stir all together until combined and place into muffin trays for baking. Bake until cooked all the way through.
  3. Optional: add in chopped walnuts for extra fibre and omega-3.

Banana Picklets with Strawberries

  1. Chop 1 large banana into circles and set aside.
  2. Mix together 1 egg, 1 cup of milk of choice, 1/2- 1 cup of plain flour (add more or less depending on consistency, we want the consistency to be like a cake batter), a pinch of salt, and 1 teaspoon of vanilla essence.
  3. Heat up a pan over medium heat with a tablespoon of butter.
  4. Once the butter has melted, dip banana circles in the pancake batter and cook until golden brown on both sides.
  5. Serve banana pikelets with strawberries, blueberries almond butter and/or nuts and place them in a container for after class.

Falafel Bites with Dip

  • Falafels are a great source of protein and micronutrients. A quick trip to the supermarket store and falafels in the cold aisle host lots of different flavours and combinations.
  • We recommend the brand ‘Yumi’s’, which are both dairy and gluten-free.
  • Pair with some Greek yoghurt, and if you have access to some fresh herbs, some lemon and dill would mix well with the yoghurt.
  • If you have the ability, stores such as ‘Source Bulk Foods’ have pre-made falafel flours that you can make at home if you have access to a blender.

More Recipes and Ideas

We have added two links below for a delicious homemade granola/muesli recipe and for other plant-based snack options.