Nutritional Tips during Exams

If you’re like most students, test and exam time eating often sends you into a slump. Nutrition becomes a nightmare as you take in your quota of “junk” food. Getting control of your eating during these stressful times is possible though.

Here are some really useful tips for eating during exam time:

1. Eat small, frequent meals to keep your blood sugar and energy levels steady.

2. Have easy, convenience meals and foods on hand. Avoid living entirely on snacks as they usually won’t energize you as much as a real meal.

3. Choose meals and snacks that emphasize protein over carbohydrates. Protein-rich meals and snacks keep your energy levels even. For example, snack on cheese, crackers and skim milk instead of crackers and juice. Top your pasta with grilled chicken strips rather than pasta and sauce alone. You can even scramble some eggs!

4. Water, water, water! Keep a cup and a liter of ice water at your desk to help maintain your energy. Drink at least that amount of water for every two hours of studying.

Avoiding Extra Calories:

1. Make yourself get up to snack. Don‟t bring the snacks to your study place. Eat snacks in the kitchen or another part of your room, away from the desk.

2. Make sure your room/apartment is stocked with healthier snacks. Here are some ideas: nuts, raisins, cheese sticks, low-fat yogurt, low-fat cottage cheese, low-fat milk, crunchy fresh fruits and veggies (add dip for the veggies), frozen juice bars, hearty low sugar breakfast cereals, oatmeal, low-fat popcorn, protein-rich nutrition bars etc.

3. Remember that thirst can be confused with hunger. Try drinking a glass of water if you are unsure of the origins of your hunger.

4. Only eat when you are physically hungry, not because you’re in need of a study break! When heading for the kitchen, look for true hunger signals, like stomach pangs, to be sure you’re physically hungry.

If you’re not hungry but still desire to eat, take a 10-minute time out and try to figure out what you really need (i.e. study breaks, stress relief, pep talk, etc.) Try to get those needs met without using food. Do something physical to get the blood circulating to the brain.

Don’t watch TV for a study break. The commercials for food will send you straight to the kitchen!





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