Avoid sugary cereals and snacks at breakfast, as these will just cause a sugar crash in a couple hours, and this is a sure way to fall asleep in class. Instead, choose a breakfast that has protein, carbohydrates, and calcium. This could include:  Fruit and toast with peanut butter Fruit and leafy green smoothies with dairy, soy, or almond milk Oatmeal with dried fruit and nuts Homemade breakfast burritos with beans, avocado, and greens Healthy homemade muffins Exercise gets your circulation pumping, increases the oxygen supply to your cells, releases good hormones, and promotes better sleep. Starting your day with a workout not only helps you get a better rest, but it will also energize you and prepare you for the day ahead. Good morning exercises include 30 minutes of:  Running and jogging Swimming Aerobics such as jumping jacks, skipping, or running in place Biking or using the stationary bike Sugar and caffeine both cause crashes, and when this happens at school, there's a good chance you'll fall asleep in class. Sugary foods include candy, sodas, chocolate bars, and even juices.  Caffeine in the form of black tea or coffee can be consumed in moderation as part of a healthy diet, but be sure to spread your consumption out over the day so you don’t crash.  Avoid energy drinks, which contain high amounts of sugar and caffeine, and can cause a big crash. Keep healthy snacks with you in case you get hungry throughout the day, and eat balanced meals at lunch and dinner as well. This will give you the fuel you need to stay awake throughout the day and in class. Make sure your meals contain:  Vitamins and minerals (fruits and vegetables) Calcium (dark leafy greens) Lean proteins (legumes, nuts, beans, or chicken) Good carbohydrates (whole-grain breads and pastas, or potatoes) Healthy fats (seeds, avocados, and nuts) Good snacks include plain crackers, crackers and cheese, vegetables and hummus, fruit, yogurt, and nuts, seeds, and dried fruit.
تناول فطورًا متوازنًا. ابدأ يومك بنشاط بدني. تجنب الأطعمة المليئة بالسكر والكافين. تناول طعامًا صحيًا طوال اليوم.