Nutritional Health For All

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Eating Well for Exam Students

Some Healthy Eating Tips from the INDI to help Students Prepare for the Summer Exams

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6h June 2018

When you’re studying for exams, good nutrition often slides down the priority list. However, a long exam is like a mental marathon in which endurance is critical. The right food and drink can energise your system, improve your alertness and sustain you through long exam hours. On the other hand, the wrong dietary choices can make you feel sluggish and jittery. Here are some simple tips from INDI, the Irish Nutrition and Dietetic Institute, to help you eat your way to success.

Don’t skip meals, particularly breakfast

Despite the brain being one of the smallest organs in the body, it uses up to 20% of the energy we need every day. Keeping a steady supply of glucose (energy) throughout the day, will ensure you do not lose concentration during both your study and exam times. When you wake up, your body hasn't had any food for several hours. Breakfast gives us the energy we need to face the day, as well as some essential vitamins and minerals.

Time is precious – choose quick and healthy meals

The key to achieving the right balance is to enjoy a wide variety of foods, as no single food can provide all the nutrients your body needs. This can easily be overlooked at exam times since the temptation is to prioritise fast foods – in other words, meals that involve little shopping, little preparation and little mess so that precious time can be devoted to study.

Try to avoid the pitfall of eating only high-fat, nutrient-poor food choices like frozen dinners and take away meals, just because they are convenient, by trying some of the super-easy suggestions below:

Breakfast

  • Wholegrain cereal with milk and glass of orange juice
  • Poached egg on wholemeal toast with a glass of milk
  • Wholemeal bread toasted with chopped banana and glass of milk

Lunch or Tea

  • Bowl of vegetable soup and wholemeal bread with an apple and yoghurt
  • Chicken / tuna salad wrap and pure fruit smoothie
  • Baked beans on whole-grain toast
  • Baked potato topped with tinned tuna, baked beans or grated cheese
  • Scrambled egg on toast with grilled tomato    

                                                                                                                                     TOP-TIP! A 'baked' potato can be easily prepared in a microwave in about 5 minutes

Dinner

  • Chicken or beef stir fry with noodles
  • Egg omelette with cheese and baked potato
  • Pasta with tinned tuna topped with cheese

TOP TIP! Frozen vegetables are packed with nutrients and are great when you are pressed for time.

Prepare, Prepare, Prepare!

You have heard this a thousand times in relation to study, but preparing some home-made meals and freezing them in individual portions can be a life-saver at exam times. If you have an exam student in your house this Summer, you may find that the whole family is involved in looking after the wellbeing of the exam student! Try to keep the fridge and freezer well stocked to make it easier for you to put a healthy meal or snack together for them. You can’t sit the exam for them, but you can feed them well and help them on the road to achieving their best result.

Smart snacking

Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yoghurt or nuts to keep you going throughout the day. These are better choices than cakes, biscuits, chocolate and sweets that are high in refined sugars that give you a 'sugar rush' after eating them but leave you feeling flat and in a bit of a slump shortly afterwards. If you are taking a long exam and are worried about concentration levels falling, take a healthy snack with you to eat either during or before the exam.

Keep hydrated – aim for 1.5 to 2L of fluid per day

Dehydration can make you feel lethargic, irritable and tired. Worst of all, it affects your concentration which may make it more difficult to study and perform to your best. Keep a glass of fluid (fruit juice, herbal teas, water) within easy reach while studying and take a bottle of water into the exam (if you can). Try to reduce your intake of drinks that contain caffeine, such as tea, coffee and some colas as they can act as mild diuretics. This causes the body to lose fluid and increase the need to use the toilet, which is not ideal during an exam! Although some studies suggest that small amounts of coffee can make us alert, other studies suggest that taking excess caffeine can upset our blood sugars which can affect your concentration levels.

Work, rest and play

All work and no play made Jack a dull boy. It also makes Jack a tired and stressed boy. Adequate sleep is essential to ensure you can recall the information you have worked so hard to learn as well as to absorb the new information you read. Allow yourself time to relax before bedtime. Avoid caffeine-containing drinks late at night.To help relieve stress, clear your mind and lift your mood, break up your study with short bursts of exercise. You could go for a jog, a swim, a cycle, or even just walk to your local shop.

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