[DevRaj80]

2
Eat balanced meals.


Eating a healthy, balanced diet is also important. Your body needs lots of different nutrients in order to work right and when you don’t have those nutrients, it can be hard to focus and absorb information. Eating balanced meals doesn’t just mean eating a lot of kale (although kale is really good for you). It mostly means making sure that you’re eating a lot of different foods in healthy proportions. You have to adjust for your particular lifestyle, but a good balance to start with is:

30% vegetables. Lean towards dark greens like kale, chard, spinach, and broccoli, since these have more nutrients in them.
20% fruits. Try to choose nutrient-rich fruits, like citrus fruits and kiwi, or fruits which are high in fiber, like apples, pears, and bananas.
30% whole grains. Choose nutrient-rich grains like brown rice, quinoa, and oatmeal, and look for whole grain products whenever you do eat any grain.
20% protein. Try to choose lean proteins when you eat meat (turkey, chicken, and fish) and complete proteins when you eat other protein-rich foods (you’ll need to mix foods like nuts, lentils, and beans to get a complete protein, or eat whole soybeans like soy nuts and edamame).
Limit your dairy intake. Most nutrients that you get from dairy products you can get just as easily from other sources. Dairy products tend to be very fatty, so when you do eat them, choose low-fat versions. You’ll want to be sure you get enough calcium, though, so eat calcium rich foods like kale, collard greens, and sardines.