Research shows that students who eat a nutritious lunch are more likely to achieve better scores in tests

and exams compared to those who don’t. The brain runs on glucose (a breakdown of carbohydrate),
which is why people can start to feel fuzzy-headed and don’t function at their best when they haven’t
eaten for an extended period of time. Whether you choose to have a cooked meal in school, eat outside
of the grounds or take a packed lunch, there are four elements that should be present to keep things
interesting – a main dish, a side dish, a snack or dessert and a drink.

MAIN DISH

To stay energized all afternoon, your main dish should combine a protein source, such as eggs, chicken,
beans; a slow-release carbohydrate, maybe seeded bread, sweet potato, rice or pasta; and a source of
fibre, which could be salad or vegetables. Wholegrains such as wholemeal pasta, as well as vegetables,
are a great source of B vitamins, which help the body to release energy from the foods you eat
throughout the day. Healthy fats are essential for brain function, so adding a drizzle of olive oil or a
sprinkling of feta cheese to your main dish will help to enhance nutrient uptake and keep your brain and
heart healthy.

SIDE DISH

Add some colour or crunch. A side dish allows you to add another portion of your five-a-day and include
texture to make your lunch more interesting to eat. It could be a side salad with chopped fruit and nuts.

SNACK

You might enjoy this as a dessert or during the afternoon break. Either way, a little bit of what you fancy
does you good and a healthy balanced lunch is just that – balanced, meaning you can afford a bit of
indulgence, so maybe a packet of crisps or a small chocolate bar. There’s no need to deny yourself these
little treats.

DRINK

Maintaining optimal hydration levels – in other words, drinking enough fluid – helps the body to
maintain vital functions, including keeping the brain working at its best. A lack of fluid (dehydration) can
lead to headaches, which can in turn distract you from daily tasks and affect your ability to complete
physical exercises. Aim to drink at least eight glasses of water a day (or more if you’re exercising or it’s
warm outside). And the more you sweat, the more you’ll need to drink. Keep a water bottle with you to
encourage you to drink more and don’t forget about herbal teas to add variety and flavour. Regular teas
and coffees also count towards your fluid intake, as do smoothies, milk and soups.

Source: 2019-01-01_Teen_Breathe

1. What might happen if people do not eat for a long period of time?
A. They don’t perform well in exams.
B. The glucose level in the brain goes up.
C. Their brain does not function.
D. They start to lose their focus.
2. The word energized in line …… is closest in meaning to
A. excited
B. bored
 C. interested
D. curious
3. According to the passage, which food helps the body turn food into energy better?
A. Eggs, chicken and beans
B. Sweet potato and rice
C. Wholemeal pasta and vegetables
D. Olive oil and feta cheese
4. According to the passage, what can be inferred about five-a-day?
A. It refers to meat.
B. It refers to drinks.
C. It refers to vegetables.
D. It refers to dairies.
5. In which case might a person need to drink more than 8 glasses of water a day?
A. When the person has a headache.
B. When the person’s brain does not function.
C. When the person is doing hard exercises in class.
D. When the weather outside is hotter than normal.
6. Why does the author mention herbal teas and coffee in the last paragraph?
A. to emphasize health benefits of drinking teas
B. to suggest other alternatives to plain water
C. to encourage people to drink them more
D. to remind people about their possible harm
7. Which title best summarizes the main idea of the whole passage?
A. The benefits of eating lunch at school
B. Foods and drinks for best performance at school
C. How to prepare for a school lunch
D. What to eat and drink before exams

KEY: 1.D 2.A 3.C 4.C 5.D 6.C 7.B