Studying for end-of-year exams and need to fuel your brain? Power up your concentration and thinking power with these energy-rich foods.
- Stop your tummy rumbling in the middle of an exam by eating, pre-exam, a tub of protein-rich reduced-fat yoghurt.
- Nibble on trail mix – the nuts provide iron and zinc for sharper memory, while the dried fruit will help to satisfy sweet cravings.
- When sugar cravings strike, opt for a piece of fruit – chances are it will satisfy just as well as a kilojoule-laden chocolate bar.
- A small bowl of low-GI oats with trim milk provides long-lasting energy, staving off hunger and fatigue.
- Too anxious to handle solid food? Sip on a Sanitarium UP&GO Reduced Sugar, which provides hunger-busting protein and fibre.
- Wholegrain toast with peanut butter provides low-GI carbs and B vitamins for energy, and healthy fats to bolster brain function. It’s a winning pre- or post-study snack.
- The healthy omega-3 fats in a can of salmon are linked to better brain function, and it’s a substantial snack.
- A milky coffee provides a caffeine stimulant for alertness as well as protein for satiety. (Obviously, not one for the caffeine-sensitive.)
- Stay hydrated – a study found that students who sipped water during an exam performed five per cent better than those who didn’t.
- Hard-boiled eggs are filling and portable, and packed with choline, a nutrient that’s associated with memory and mental alertness.
It’s not just what you eat but when you eat that’s important. Top up your energy supply by eating foods that provide long-lasting energy (not sugary snacks). If your exam is in the morning, make time to sit down for a proper breakfast. If you’re studying in the afternoon, have a light but satisfying lunch. Anything too heavy could leave you feeling sleepy!