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10 Tips for Healthy Eating During Exams

posted in Lists and Leftovers by Jessica Howard

albert einstein

When you’re studying for finals, good nutrition often slides way down on the priority list. It’s easy to get into the habit of glugging coffee and gobbling take-out pizza, because you don’t want to waste time on food preparation. But, actually, good nutrition should be part of your study plan because it’s going to help you ace those tests. The better the fuel your brain gets, the better you’ll study. It’s a...well...no-brainer.

Here are 10 tips for eating right during exams:

  1. How do I eat smarter? Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and B vitamins are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.
  2. Dude, chewable Vitamin C is not a meal. Dietary supplements are good, but real food is better. An orange contains not only Vitamin C, but fibre, phytochemicals, beta carotene and other minerals — so it can’t be replaced by a pill. When you’re heading for the library, pack whole-food items like apples, bananas, clementines, carrot sticks or dried apricots.
  3. Eat at regular intervals. Eating regular meals helps keep nutrient and energy levels more stable, curbing the temptation of empty-calorie snacks in the vending machine.
  4. Big meals keep on turning ... in your stomach. You might find that eating the standard three-big-meals-a-day slows you down mentally and physically. Consider 5 or 6 well-balanced, smaller meals, like toast spread with peanut butter, hummus or tuna, or a piece of cheese with fruit.
  5. Meet breakfast, your new study buddy. While much is said about the reasons to eat breakfast, less known are the best ways to eat smart in the morning. Coffee and a donut just don't cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional quick breakfast ideas for you to enjoy!
  6. Going bananas? Good. Fruit ranks high among the best foods you can eat for your brain. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.
  7. Choose powerful vegetables. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example, spinach has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.
  8. Smart snacking can enhance studying. Snack smart while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Some smart snack examples are banana with peanut butter, a small baked potato with cottage cheese, or an English muffin pizza.
  9. Gather simple recipes for nourishing foods. It's easy to feed the brain well. No-fuss recipes let you eat to succeed, without taking too much time. Here are four ideas:

    • Combine scrambled eggs with toast, cheese or salsa
    • Spend 15 minutes preparing chili and continue studying while it simmers for two hours
    • Go Tex Mex with quesadillas, adding whatever veggies you’ve got on hand
    • A little chopping is all it takes to construct a hearty Chef’s Salad
  10. Stay well hydrated. Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich green tea.

Good luck!

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38 comments

Mark

Point No. five about breakfast is important, and it is also a major point in weight loss. Nutrient take in early in the day are spread out along your day (Calories taken generally will not end up as fat)  so the idea you have given of having all food groups in your breakfast is fundamentaly correct. . .and important

Villa Orlando

Wow, not only is this article full or great tips, but it has a ton of links to other articles out there on the net which I found thoroughly useful. Thanks for this.

robert

shame there is no mention of essential fatty acids such as omega 3's etc. Easily the most important part of a diet that supports brain function.

Dann

My exam is going on and I really need these tips..thanx for sharing .  

Serg

Nice article. Keep good stuff coming...

yarden

thank you very much

Michael Bergman

Great article.  Too many students overlook how well they're eating and how it corresponds with how they feel and function. 

Jennifer

Small meals are also a great way to keep off the "freshman 15"!

Abbie

It is best to eat more small meals throughout the day than a few big meals. Good luck!

Kathy Maister

Thanks Everyone!

All of these tips are great for healthy eating during exams AND for any stressfull times in life!  :)

Manoj Kadam

my exam is nearly, so i like you tips..............

Thanks

 

Kathy Maister

I wish you all the best Manoj!

Health Nut

Great tips on what food to eat while taking exams. I wish I knew these tips when I was in college.

Hetal

Thank you for this wonderful article.  It really drives home the importance of eating right before exams.

adil

Iv been eating soooooooo much during exams, i hope its just stress and not becoming a habit... i used to be heavy, and it was hard enough loosing weight to begin with, tomorrows my last exam,... i hope. Hopefully then i can go back to exercising... For me, that really cuts down a lot on cravings for food. You dont wanna see your efforts going to waste by eating junk!

Chef Uniforms

Great tips and links thanks for the post I think most people would find these tips extremely useful especially with the constant growth of overweight people and health problems.

-Steve

Acai Berry - Monavie

Thanks for these great tips. I am studying for a industry qualification and have found it difficult to eat healthy and remaining focused while doing exams. 

Kathy Maister

The brain clearly functions better on a healthy diet.  Nothing worse than a "junk food hang-over"!

gimmy

I think we need more than just ten tips for healthy eating during exams, we need an entire new education because we can't remove all the bad habits that fast. I always find real help in discount vitamins during exams.

camelmunch18

THANKS a bunch!!!

i  have my major exams just around the corner and the article has certainly enlightened me on  frequent small meal proportions versus less frequent but heavier ones.i was afraid my eating habits might have an adverse effect on my studies...but as exams are near,i find myself staying off the kitchen.I even forgo eating sometimes when i'm too absorbed in my studies.I know this is bad but since i've learnt all abt the healthy snacking, i might as well apply it...!

Thanks again!!

randy

Nice tips, thanks a lot

Kathy Maister

There is a direct correlation between healthy eating and doing well in school. 

(Red bull and ring dings are great but they will not help you to get good grades!)

mancan

Ahhh.. my exams are going to start this week! Here comes the stress! Great tips, hopefully it'll assist me through my hard times x(

Jessica

Hello Mancan,

Good luck with your exams! May the force be with you.

Jessica
Startcooking.com

Steve Martin

A good night sleep is an essential component of a healthy life style because it will relax your body and mind and enables you to perform your task more effectively during day time.

Acai Berry

Yep, I totally agree with this - when I was in college I really let my health go which I would not advise to any student

Acai

It is indeed very important to have a good, long, healthy sleep. I don't understand why many public schools are starting early. Pupils need to get a healthy sleep, as their body is still forming.

Acai Maxx

Thanks for sharing these tips. They will come right in handy, as I'm having my first exam next week.

Acai Berry

Eating healthy/smart is a very bright thing to do. I've noticed within my own self that not eating properly, missing meals, or the lack of eating a healthy meal affects the way I feel and how I perform.

Free Acai Berry

I like to drink an acai berry juice that I purchased through a local discount store. I seems to be more alert and have greater ability to focus.

Acai Supreme

While eating part is very important during exams, you should not forget about sleep. On average, student should sleep at least 7(!) hours per day. Otherwise, you can no stay concentrated for the whole day. 

colon

"While eating part is very important during exams, you should not forget about sleep. On average, student should sleep at least 7(!) hours per day. Otherwise, you can no stay concentrated for the whole day."

Good point

Newsletters

"Thanks for sharing these tips. They will come right in handy, as I'm having my first exam next week."

Yeah most people are done but exams are still in full force here :( you dont even wanna know trust me.

Puviraj

These tips are really easy to be followed.

 So that thank you.

ranjeet

the best way ..........
less eat , more study.......
take milk time to time....
or tea or coffy is enough

startcooking

Good luck everyone with your exams!

Jane

I'm working my way through college by selling phone cards and don't always have time for breakfast but thank you very much for these tips. I miss my Mom!

FD

Thanks for providing these great tips.




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