Food

 

Food and meals are a natural part of life. They are essential for your wellbeing and for having enough energy to manage your studies and everything else that is important to you. Eating a varied diet and spreading your meals evenly throughout the day helps keep your blood sugar and mood stable. Make sure to take breaks during your study day and refuel with energy!

Your brain needs food to function  

Just like your body needs good nutrition and movement to perform well, your brain needs energy and nutrients to work properly. Even though this is obvious to many of us, we often forget it when we’re stressed.

Food for better study energy

• Try to eat a varied diet, even if your student budget is limited. Eating only pasta and ketchup might be the quickest option when you’re hungry, but try to vary what you eat.
• Legumes such as lentils, chickpeas, and beans are high in protein. They are inexpensive and nutritious foods — good for both your health and the environment.
• Oats, found in bread, breakfast cereals, and porridge, are rich in fiber, which supports healthy blood fats and cholesterol levels. A sandwich made with whole‑grain bread and topped with eggs provides a fiber‑ and protein‑rich breakfast.
• Iron is important for maintaining your energy levels while studying, as it helps transport oxygen in the body. A common sign of iron deficiency is tiredness. You can find iron in foods like meat, legumes, eggs, and nuts. The iron in vegetarian foods is harder for the body to absorb than iron from meat or fish. If you eat a vegetarian diet, it’s especially important to make sure you meet your iron needs.
• Foods that contain slow‑releasing carbohydrates and lots of fiber help you maintain your energy for longer. When we’re tired and hungry, we often crave sugar — but it doesn’t provide lasting energy. Try to avoid sugary drinks and energy drinks. Good snacks include bananas, smoothies, or whole‑grain sandwiches.

On the Swedish Food Agency’s website (Livsmedelsverket.se), you can find more advice and tips on nutritious and healthy foods.

When time and energy are limited

During stressful periods or when life feels difficult, it can be challenging to maintain healthy eating habits — even though that’s when we need them the most. Both what and how much we eat can change when we’re not feeling well, which in turn affects our energy levels and ability to concentrate.

To prevent this, it’s helpful to create eating routines that you can stick to even when life becomes demanding. For example, you can cook large batches of food and freeze portions, or keep meals on hand that are easy to reheat. Save leftovers for lunch boxes, and keep frozen vegetables — such as broccoli and peas — in the freezer to stretch your meals.

If you’re not hungry in the morning, you can prepare a sandwich or something else to bring with you. Try different approaches and see what works best for you.

 

Last updated: 2026-03-04