Got exams coming up? What you plan to eat over the exam season may be the last thing on your mind, but it could be more important than you think.
In order for our brains to function to their highest ability, they need to be fuelled by nutritious food. Foods proven to enhance the brain’s ability to function include meat, oily fish, eggs and cheese, beans and pulses (e.g. lentils, kidney beans, quinoa), nuts (e.g. walnuts, cashew nuts), seeds and dried fruits.
As much as coffee and energy drinks might seem to possess a miraculous ability to get us through almost anything, the brain requires a high proportion of sustained energy in order to process information. So, unfortunately, surviving on high caffeine drinks will not help with exam success.
Here’s a breakdown of the most important tips for sustaining a healthy diet over the exam period:
1. Have a brain-boosting breakfast
They don’t say that breakfast is the most important meal of the day for nothing! You may wake up feeling nervous on the day of an exam but believe us, your brain will thank you for that all-important breakfast. Healthy choices on exam day include protein-rich foods like eggs, nuts, yogurts and cottage cheese. Wholegrain items in your breakfast will help to combat the mid-morning slump, and help you to concentrate for a longer period of time. If you can’t stomach the thought of a solid breakfast, why not opt for a healthy smoothie instead?
2. Preparation is key…
…Especially when you’re rushing around doing last minute exam prep! Stocking up and getting your food ready the night before is a proven way to avoid the mid-afternoon grab for a sugary snack in between exams, and it helps to avoid unnecessary stress.
3. Snack right
Avoid processed sugar, and snack on natural sugars such as fresh or dried fruit. Nuts and seeds (such as pumpkin and sunflower) can also be good options.
Other simple ideas include: nut butter or cottage cheese on celery sticks, cheese and oat or rice cakes, toast and peanut butter, popcorn, yogurt or chopped raw vegetables.
4. Omega 3
Ensure that you keep your Omega 3 intake high during the exam period, as it has been proven to stimulate brain activity and help with sustained focus. A great source of this can be found in oily fish, seeds and nuts.
5. Stay hydrated
Keeping hydrated will help you stay focused and avoid irritability. It’s recommended that we consume 1.2/1.5L of water a day – try to stick to this, and avoid substituting water for sugary drinks.
Have a coffee if you feel the need – it can give you a boost for a short period of time, providing that intake isn’t excessive. However, make sure to avoid it in the evening to help you get a better night’s sleep.
6. What to eat before an exam
Don’t risk trying anything new or adventurous – stick to what you have been eating over the revision period. The morning of your exam isn’t the time to try a new cuisine. Have something light and nutritious (perhaps an omelette, or a wholegrain bagel), and be sure to drink lots of water.
Read the BBC Good Food’s guide to eating over exams by clicking here.
You can find out more information on January exams in this earlier SUSSED article.
Good luck!
