When you’re preparing for exams, consuming the right nutrition often rolls off the priority list. But keep in mind that what you eat and drink can affect the overall performance of your exam.
A proper eating habit is essential when tons of brainpower is needed and higher levels of concentration are required. Without proper high levels of energy, a person wouldn’t endure an entire day in school or at work.
So whenever the exam period is approaching, students are encouraged to eat nourishing meals to enhance their brainpower. On the other hand, wrong dietary choices can make a student feel edgy and burned out while taking exams.
To help you increase the chances of taking your exam successfully, listed down below are the following nutrition tips you can apply to perform at your best on your exam day.
A Beginners Guide to Successful Exam-Time Eating
Not having enough sleep, too much stress and skipping meals can create chaos, hindering you from focussing and absorbing knowledge.
But students can enhance their learning capacity by merely eating dried fruits rather than crisps.
Here’s our exam-time eating guide to help you maximise your learning capacity provided by our health and fitness experts.
Eat Smaller, Frequent Meals
Don’t underestimate small meals. If you’re not aware, they can provide you with a steady supply of energy and boost your fatigued brain during exams.
With that, make sure to eat smaller, frequent meals such as a banana with peanut butter or a small baked potato during your exam week.
Have a Healthy and Wholesome Breakfast
Having a healthy and wholesome breakfast is a must, whether you’re having exams or not.
Toasts and coffee are not enough. The idea is to get some calcium, protein, whole grains, fibre, and even a piece of fruit or vegetable in your morning bowl.
You can prepare a bowl of cereal with milk and a piece of fruit of your choice. Or a cereal bar with milk would do the trick.
Make Your Exam Diet Plan Rich in Omega-3 Fatty Acids
Omega-3 fats’ isn’t only good for heart protection, but it also plays a significant role in memory, concentration and even relieving depression. It can promote high brain functioning and improve brain memory, as well.
Moreover, Omega-3 is one of the most effective essential fatty acids (EFA) that occurs naturally in oily fish as well. Salmon, mackerel and sardines are few of the examples of oily fishes you can add to your meal.
Energy drinks can offer a quick fix and a massive burst of short-term energy. However, due to the demands of chemical reactions, our body requires more water.
And with our body’s level of hydration, it determines the rate at which our brain processes information. So make sure to always keep yourself hydrated by drinking ideally 1.5 litres or 8 glasses of water a day.
Eat Fruits like Blackcurrant and Oranges
These fruits are both rich in vitamin C, which is known for strengthening a person’s mental agility and reducing stress and anxiety.
Both fruits also have natural sugars which are healthier and effective compared to chocolate bars.
Pay Attention to Snacks
If you’re craving for food while reviewing for an exam the next day, you can opt for snacks that are rich in protein, complex carbs, omega-3 fats and micronutrients:
- Yoghurt with fruits and granola
- Yoghurt smoothie
- Vegetable and cheese sandwich
- Nuts and seeds mix trail
- Sprouts chat, etc.
Don’t Forget About the Nuts
Not only nuts are rich in vitamin E, but they also help in promoting healthy brain function and preventing cognitive decline. Likewise, vitamin E improves the skin’s overall look, which leaves you with a much-needed glow on a nerve-wracking situation.
If you want to avoid any dairy products, almond milk is a perfect alternative as its rich in calcium.
Consume Broccoli to Boost Cognitive Function
Many people often neglect broccoli. Little do they know that this vegetable is rich in vitamin K—the vitamin which helps in improving cognitive function.
Therefore, it promotes brain power and memory. So if you don’t want to minimise the nutrition in your meal, then don’t skip greens.