As exam time approaches, we all know that hard work is one of the most important things to help towards exam success. In addition, adequate sleep, regular study breaks, fresh air, regular physical activity, and eating well can all help improve performance.
Eating well during exam time can help to improve concentration levels by providing your brain with the vital energy it needs, glucose. Ensuring a steady supply of glucose to the brain will help prevent loss of concentration during those study and exam hours.
Start the day right
Try to choose a breakfast which is high in fibre that will provide a slow release of glucose. This will increase the energy levels after the long overnight fast. Skipping breakfast can hamper concentration levels.
Try one of the following breakfast suggestions:
Wholegrain breakfast cereal eg Weetabix, Fruit and Fibre, Branflakes, topped with fresh or dried fruit;
Porridge with dried fruit eg sultanas;
Wholegrain toast topped with peanut butter and glass of fruit juice;
If your nerves will not allow a full breakfast try:
Homemade smoothie with added porridge oats;
Piece of fruit;
Pot of yoghurt;
Glass of fruit juice.
Snacks
As many students leave their homes early in the morning, try to bring a snack to take just before or during the exam. Eating regular meals and snacks during the day will also provide a steady supply of energy to feed your brain.
Some snack ideas:
Fruit, especially bananas;
Chopped vegetables;
Dried fruit and nuts;
Wholegrain cereal bars;
Fruit/ wholemeal scone;
Wholemeal bread topped with chopped banana;
Fruit loaf.
Lunch
With most students sitting two exams each day it is important that lunch provides you with the fuel for staying power. Try to eat more wholegrain foods, eg wholemeal breads, wholegrain pasta, brown rice, and jacket potatoes. Avoid chips, pizza, and sausage rolls as these will have you feeling sluggish for afternoon exams.
The following are healthy lunches and snacks ideas;
Jacket potato topped with baked beans/ tuna or low fat cheese;
Wholegrain pasta or brown rice with tuna/ chicken or ham;
Vegetable soup with wholemeal bread/scone;
Wholemeal bread sandwich with tuna/ salmon/ chicken/ cheese/ egg.
Fluids
Keeping well hydrated will also help concentration levels. Aim for 6-8 glasses of fluid each day, eg water, fruit juice, milk. Try to limit caffeine drinks such as tea and coffee to 1-2 cups per day. Limit energy drinks that contain too much caffeine. Too much caffeine can make you irritable and can also increase dehydration as it
is a diuretic.
By Orla Brady, Community Dietitian, HSE Dublin-Mid Leinster.
For more information on healthy eating around exam time visit www.safefood.eu or www.indi.ie For more information on diet and nutrition, please contact Maria at the Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster on (044 ) 9353220 or email [email protected].
