Food for Thought: A Student’s Guide to Healthy Eating

Between back-to-back lectures, late-night study sessions, and possibly even juggling a part-time job, students have a lot on their plate. Unfortunately, that doesn’t always include nutritious food, but it's during this high-pressure phase of life that students need proper nutrition the most.

Why Eating Well Matters

The brain makes up only 2% of our body weight but consumes around 20% of our daily energy intake. In other words, what students eat can directly impact how well they think – especially when it comes to concentration, memory, and learning.

Harvard Medical School reports that high-quality foods – those rich in vitamins, minerals, and antioxidants – can help improve brain function while protecting it from oxidative stress (an imbalance that could lead to cellular damage).

Put simply? Eating better helps students think better.

So, what does a brain-friendly diet look like?

A diet that supports brain health is made up of whole, natural, minimally processed foods. That means steering clear of sugary drinks, fast food, and overly processed snacks, and instead focusing on the basics:

• Fruits and vegetables (like leafy greens, berries, and citrus) are rich in antioxidants, vitamin C, and folate – nutrients that help protect brain cells, improve memory, and support mental sharpness. Berries, in particular, have been linked to better long-term brain health.
• Whole grains (think oats, brown rice, wholewheat bread, and legumes) give your brain a steady stream of energy and B vitamins, helping you stay focused and fuelled throughout the day.
• Healthy fats (like avocados, nuts, seeds, and olive oil) provide essential omega-3s and vitamin E, which are known to support brain cell structure and improve mood and memory.
• Lean proteins (including eggs, fish, beans, and chicken) offer amino acids and iron, which help with concentration, energy, and staying mentally alert.

These foods provide the nutrients needed to stay alert, energised, and mentally sharp – especially during exams or high-stress periods.

Healthy Doesn’t Always Have to Mean Expensive

The reality of food prices in South Africa has made it increasingly difficult for the average South African — let alone students — to eat well, but there are still ways to get the right nutrients in while sticking to a tight budget.

The South African Heart and Stroke Foundation highlights that affordable staples like carrots, cabbage, spinach, pumpkin, apples, and oranges are just as nutritious as more expensive produce. And if fruit is out of your budget, vegetables alone can still provide enough essential fibre, vitamins, and minerals.

Money-saving tip: Frozen fruits and vegetables are often cheaper, just as nutritious, and last longer.

Read here to learn how to build a healthy food basket in South Africa: https://www.unilever.co.za/our-company/health/articles/how-to-build-a-healthy-food-basket-in-south-africa/

Simple Swaps That Make a Big Difference

Healthy eating doesn’t have to mean giving up flavour or convenience either. Here are a few smart, affordable swaps students can make in their diet:

• Swap sugary drinks for water, sparkling water, or homemade iced tea.
• Use canned lentils or beans to bulk up meals with extra protein and fibre.
• Mix grated carrot, chopped spinach, or cabbage into pasta sauces or stir-fries.
• Replace chips and sweets with air-popped popcorn, roasted chickpeas, pumpkin seeds, or apple slices with peanut butter.
• Include more lean proteins like extra lean mince, chicken, and canned tuna in your meals.
• Choose brown rice or wholewheat pasta instead of white versions for sustained energy, and opt for sweet potatoes (with the skin on) over regular potatoes.
• When eating out, ask for grilled or steamed options and try to limit fried foods.
• Replace sugary breakfast cereals with oatmeal topped with fruit and nuts.

For more easy ideas, have a look at Unilever’s Swap This for That guide, which is packed with tips to help make everyday meals healthier – without breaking the bank.

The bottom line?

Good nutrition plays a vital role in student success. Eating well helps students maintain focus, sharpen their thinking, and improve overall wellbeing. With the right guidance and simple, smart choices, nourishing the brain can be both easy and affordable – supporting not just their academic goals but long-term health too.