Healthy eating before an exam can help you perform better.
Eating correctly is the last thing on your mind when you're preparing for an exam. However, it is perhaps the most important thing you can do to prepare for it besides studying well. Cold pizza and warm soda, though filling, will not help you study better or stay awake for your exam. Good nutrition needs to be incorporated into your study habits so that your brain can perform at its best.
The Week Before
The week before the exam is the time to begin preparing for the test. Get your daily vitamin and mineral requirements by eating foods like red meat, green leafy vegetables, whole grain cereals, eggs, fish and citrus fruit. Eat at least three meals a day. If big meals make you feel groggy, eat five or six smaller meals, including snacks. Eat foods that are low in refined sugar because sugar can make you tired. Be sure to drink plenty of fluids. Dehydration can be a problem when you are hard at the books, so keep water with you and drink it throughout the day everyday.
Breakfast
Breakfast is the most important meal of the day. Don't skip it or you might have a hard time staying awake throughout the day. Eat a balanced breakfast that includes protein and vitamin B complex. Whole grain cereals with fresh fruit are always a good choice. Scrambled eggs with buttered toast or a whole wheat bagel with cream cheese gives you protein and whole grains. Yogurt with crunchy granola is a quick and light breakfast. Oatmeal with brown sugar and cinnamon or raisins makes a satisfying breakfast that is filled with whole grain and protein.
Lunch
A balanced lunch is essential, especially if you have exams in the afternoon. Peanut butter and jelly on whole wheat or ham and cheese on a pita make excellent lunchtime sandwich choices. Fruits like apples and raisins along with vegetables like carrots and celery sticks add needed vitamins. Yogurt, milk or cheese provide calcium that can help you stay awake. Pack a sweet snack, too, so you don't feel deprived. Choose water or fruit juice over soda or coffee for your drink to help keep you hydrated and energized.
Snacks
Healthy snacks are an important part of exam day. Bananas, blueberries and other fruits are a perfect snack because they contain antioxidants and B vitamins. Peanut butter on apple wedges is satisfying and provides a good boost. Other great snacks include a fruit smoothie, cheese and crackers, vegetables and your favorite dip and trail mix. Put some fruit juice in an ice tray, stick a toothpick in each cube, and freeze it for fruity popscicles. Avoid foods that have a lot of sugar and salt in them. Such foods can actually slow your brain down.
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