As we enter the fall season, students of all ages are preparing for midterms. Those faced with the daunting task of studying for exams endure long hours of reading, note-taking, and problem-solving. All this work can take a toll on energy levels, therefore eating balanced meals and snacks is essential.
The brain is a highly active organ that requires a healthy supply of energy and micronutrients to function at its best. Foods rich in whole grains and healthy fats provide the nourishment necessary to boost memory retention and help process information at all ages. Consider the following foods for studying and test-taking.
Start with a balanced breakfast
- Oats. Oats like oatmeal or overnight oats are rich in complex carbohydrates, providing a steady energy release. They also contain B vitamins, which play a role in releasing energy from carbohydrates and fat.
- Eggs. Packing protein into meals is important to avoid feeling hungry shortly after. Feeling hungry during studying and test-taking can be distracting. Scramble, boil, or make into an omelet for a protein-packed breakfast. Leafy greens like spinach and kale are an excellent addition to an omelet. They have micronutrients like folate and vitamin K, which support brain health.
- Greek yogurt. Greek yogurt is high in protein and probiotics, which support a healthy gut-brain connection. Top it with berries for an extra dose of antioxidants and add a whole grain component like oat-packed granola or a side of whole wheat toast for a steady release of energy.
- Berries: Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants that protect the brain from oxidative stress and may play a role in supporting memory.
Make nutrient-dense snacks part of the equation
- Popcorn. The whole grains in popcorn provide a slow release of energy while providing a satisfying crunch to help keep you alert.
- Nuts and seeds with dark chocolate. Nuts and seeds are rich in plant-based Omega-3 fatty acids, especially walnuts. In fact, a study by UCLA conducted on 20-59-year-olds found that walnut consumption was associated with better cognitive function, regardless of age. Adding some dark chocolate to the mix can be a satisfying addition. Dark chocolate consumption has been linked with beneficial cognitive function and neuroplasticity in young adults.
- Whole grain crackers with hummus. Hummus is packed with healthy fat and protein to help with satiety, while whole grain crackers deliver long-lasting energy.
- Apple slices with peanut butter. Apple slices offer that crunch to help with alertness, while nut butters have healthy fat and protein to help keep hunger levels stable until the next meal.
While it’s crucial to fuel your brain with the right foods, some foods and drinks are best to avoid before taking an exam. A hefty dose of caffeine and a sugary donut may give college students a burst of energy, but it could lead to a crash that can sabotage studying and test-taking.
These items may lead to energy crashes, distraction, or stomach discomfort
- High-sugar foods. Skip sugary cereals, candy, and pastries, as they lead to rapid spikes and crashes in blood sugar levels.
- Excessive caffeine. While school-aged children should not consume caffeine, it’s common practice for college-aged students to spend hours at coffee shops studying. Heavily caffeinated beverages like energy drinks can lead to jitters, nervousness, and difficulty focusing. It’s best to stick with a caffeine amount you’re used to before an exam rather than overdoing it to overcompensate for lack of sleep.
- Heavy, greasy foods. Avoid indulging in fast food or heavy, greasy meals that can make you feel sluggish and lethargic. Moreover, our body takes longer to digest fat than other nutrients, which can cause stomach discomfort.
While healthy foods are part of a successful test-taking equation, it’s essential to consider overall wellness, including physical and mental well-being, around exam time. Be sure to get enough sleep, partake in stress-relieving activities, and take breaks from studying. Good luck!
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health, and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art, and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.
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