All-nighters in the library.  A diet of coffee and gummy bears.     Sound familiar? It’s exam time again – and you’ve got a lot   more on your mind than good nutrition, right? Think again…

If you’re like many students, studying for exams can lead to a de-energizing spiral.   Poor nutrition can leave you zapped for energy and struggling to remember the facts you spent hours learning.  Read on for some tips for fuelling both your body and your brain for success.

Eat breakfast.  You don’t expect a car to run on empty, so why expect your body to?  If you’re pressed for time, consider these quick options:

• ·       whole grain cereal, milk, OJ
• ·       bagel with peanut butter, banana
  
• ·       instant oatmeal with raisins and milk
• ·       toaster waffle with frozen berries, yogurt
• ·       bran muffin, piece of cheese, juice box
• ·       cereal bar, chocolate milk, apple
• ·       English muffin with cheese and tomato

 Re-fuel every 3-4 hours.  For long lasting energy, start with a fruit or vegetable; add a grain product and some protein (milk, cheese, yogurt, meat, eggs, fish, beans, nuts, seeds or peanut butter.)  Plan study breaks and include a light meal or snack to keep your blood sugar and energy levels stable.

Have healthier snacks available.  High fat, high sugar snacks provide little brain fuel and can cause unwanted weight gain. Stock up on foods that are nutritious and convenient. Some ideas are:  fresh fruit, raw veggies and low-fat dip, trail mix, nuts, dried fruit, cheese, yogurt, milk and chocolate milk, low sugar breakfast cereals, popcorn, peanut butter, whole grain crackers, baked tortilla chips, individual cans of fruit and tuna.

Don’t depend on caffeine.  While caffeine can give you an immediate energy boost, it’s effects are short-lived.  Overdo it and you’ll feel even worse...jittery, restless, irritable, unable to relax: definitely not how you want to be feeling during an exam! Limit yourself to 2 small cups of coffee per day and try lower-caffeine beverages like green or herbal tea or decaf coffee.

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Water!  Water!  Water!  Not drinking enough fluids can leave you with a headache or feeling light-headed.  Keep yourself hydrated by drinking plenty of water while you’re studying.

Avoid mindless munching.  It’s easy to polish off a bag of chips or gummy bears while you’re concentrating on your notes or reading, so don’t bring snacks to your study spot.  Eat only in the kitchen or away form your desk. Take regular study breaks and look for true hunger signs, like stomach twinges.  And don’t watch TV – the commercials for food may send you on a late-night fast food run!

Use non-food stress busters.  Learn to decrease stress without turning to food. Get some fresh air, take a walk around the clock, call a friend, put on your favourite music, take a 15 minute nap, play a game of solitaire, or try some yoga, deep breathing or meditation.  Or better yet, make a list of some nice things to do for yourself when your exams are finished! 

Information from the University of Waterloo Health Service