Best Foods for Studying and Exams

Image credit: Alexandra Macia for The Campus Trainer

The end of the school year, while exciting, usually brings stress due to finals. Heavy stress and anxiety can easily affect the food choices you make and if they will be healthy ones or not. Food plays a huge role in how we feel; therefore, it's important to be informed about the best foods to eat and when to eat them to help combat stress and anxiety.

According to Dr. Eva Selhub's article published on Harvard Health, “When my patients ‘go clean,’ they cannot believe how much better they feel both physically and emotionally, and how much worse they then feel when they reintroduce the foods that are known to enhance inflammation.”

Furthermore, Ashley Stahl, a Forbes contributor, wrote in an article that, “Foods rich in carbs tend to cause the body to produce a ton of insulin, which in turn floods the brain with sleep hormones like serotonin and tryptophan… In fact, it’s been found that the vast majority of the body’s serotonin gets stored in the gut, which might make the link between diet and energy levels a little more direct.”

“When I take the time to eat healthy, especially if I have a stressful week (work wise), or during exams, I feel more energized,” said Ally Ruocco, a freshman psychology major at the University of Maryland.

Here's a quick guide to help you decide what to eat when you feel like you need a quick study snack or an energizing meal. You can get almost all of the foods listed below at campus dining halls.

Breakfast

Breakfast helps start your metabolism while giving your body the energy that it needs to get through the day.

According to registered nutritionist Janet Zalman, who works with Zalman Nutrition Group, “You want to eat before you do the major activities of your day, wherever that falls for you.”

For a healthy breakfast that will give you energy, try eating whole grains, protein and fruit.

“Every morning I eat scrambled egg whites with a bowl of cereal or whole wheat bread, and it gives me the energy to start my day,” said freshman government and politics major Aahna Gosh.

Breakfast Ideas

Whole grains: Oatmeal, whole grain cereal and bread

Protein: Yogurt, and eggs/egg whites

Fruit: Bananas, apples, grapes, blueberries, strawberries, etc.

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Tip: For an additional health boost, try incorporating chia seeds and/or flax seeds into your meals. They are a great addition to oatmeal or even smoothies.

Image credit: Pixabay

Image credit: Pixabay

Chia seeds are packed with nutrients and antioxidants. They are also high in fiber and protein.

Flax seeds are high in dietary fiber, omega 3s, and protein and are known to help lower blood pressure and blood glucose levels.

Snacks

Everybody feels the urge to snack, whether it’s while studying, during a break or in between meals. It’s important to make sure that the snacks you’re eating help keep your energy level up.

Great snack options are trail mix, an apple or banana (add peanut butter if you like), popcorn and veggies with hummus. Popcorn is great because it is packed with fiber and is a whole grain, and so is trail mix, because of the fiber and nutrients within the nuts. Apples and bananas are not only super filling but also have fiber, vitamins and antioxidants. Hummus adds protein, which is great, especially when mixed with vegetables, which also have a ton of vitamins and antioxidants.

Lunch and Dinner

Even if you feel like you don’t have time to each lunch, you should try to maintain a balanced diet to keep your mind and body going. As the MyPlate model shows, you should make half of your plate fruits and vegetables, and the other half should be equally divided between whole grains and protein.

The same goes for dinner. When it comes to dinner, especially during exams, many students either forget to eat, don’t have the time to prepare a healthy meal, opt for fast food or delivery or choose to snack as an alternative to a meal. Try your best to stick to eating healthy foods that will help you study for your exams.

“Lean protein like fish, chicken, lots of green leafy vegetables, and a small amount of complex carbs [help] give you long lasting energy that will get you through the day,” said Zalman.

Dinner Ideas Protein: Tuna, salmon or grilled chicken

Carbs: Brown rice, sweet potatoes, beans or whole grain bread

Veggies: Spinach, kale, red peppers, carrots, etc.

Making healthy choices, especially when under a lot of stress, can be beneficial to your overall health, especially when it comes to your energy levels and mood. Try to eat well over these next couple of days to ensure that you’re performing to your fullest potential!