What should we eat before an exam is a question that parents and student often wonder about. During exams period, stress can be very high. Therefore, students in order to manage with their stress level they should pay attention to other factors apart from reading. To be able to increase their productivity and their level of alertness they will need to pay attention to their nutrition and physical fitness as well. Nutrition is a key success factor, for achieving better test results. Therefore, as recommended by nutritionists throughout the period of exams their nutrition should be balanced.
Breakfast and its Importance for Studying
In the preparation of a student for the exams, breakfast plays a very important role. A full breakfast increases energy and improves the mood so as to cope with the difficulties of reading and other obligations of the day. Moreover, it reduces the feeling of hunger during the midday hours, which puts off overeating at noon and prevents sleepiness and bad performance. A good breakfast can include some dairy products (milk or yogurt or cream), a starchy food (breakfast cereals, bread or toast, homemade cakes), fruit or juice, honey or jam.Snacks are equally important (after breakfast and in the afternoon), because they decrease the feeling of hunger and provide extra energy during the most important hours of reading. Some ideal snacks for these hours are fruits, sweets, dairy products and grains.
The Need for a Balanced Diet
Throughout the year, but especially during the exams periods, the student’s nutrition should include foods from all the groups in appropriate amounts with a special focus on fish and seafood, dairy, fruits and vegetables, which usually have a small part in their daily diet. Having all the food groups in the daily nutrition can cover all the needs of the student in macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals), without requiring any supplements. Moreover, it should be noted that, during the examination period, students must NOT follow any kind of strict slimming diet. Balance in the selection of foods and eating in moderation contribute significantly to student performance in reading, and the proper distribution of meals helps to better mood, memory and concentration. Eating small frequent meals help students to be alert and increase productiveness. In contrast, large meals cause drowsiness and reduce concentration and thinking ability. Thus, it is preferable to consume smaller amounts of food (in the form of snacks or main meals) every 2-3 hours.
Top Nutrition Tips for the Day before the Exam
The day before the exams, is very important. It is preferable, during that day to include some familiar and enjoyable food that you will eat with pleasure and will help you get into a good mood. The choice of food is better to be done by the person taking the exam, but attention must be paid, as it is important to be tasty yet not too spicy and heavy, in order to avoid possible stomach problems. Under no circumstances should the day before the exam consume any food that causes discomfort while it is better to avoid any food that you have not tried before, as there is a risk of food intolerance or of an upset stomach, especially because of the increased stress level. Greater attention should be paid to the dinner, as a heavy dinner can affect the relaxation and the rest of the student and hence its performance the next day. The day before the exam, drinking coffee or other caffeinated beverages, especially during the evening hours should be avoided. Finally, on the day of the exam, in no case should the student start the exam on an empty stomach, because they may feel dizzy and will not be able to perform at their best level.