Eating for Exam Performance
During exam time, keeping your concentration, memory and energy levels in tip-top shape is important. If optimising your study performance is a priority, use our tips to take advantage of the power of food and gain that nutrition edge!
Tip 1: Don’t Skip Breakfast
Did you know students who eat breakfast perform better in exams and experience improved memory, recall and recognition? Take 10 minutes in the morning to prepare a quick breakfast to set you up for the day. Think baked beans on toast, Weet-bix with yoghurt and fruit or meal prep our easy Overnight Oats.
Tip 2: Eat regularly
Your brain requires a constant stream of fuel across the day from glucose (found in carbohydrates). Because the brain cannot keep back-up stores of glucose, regular eating is important. Skipping meals and snacks causes your blood glucose levels to dip and with this comes a drop in your concentration, energy levels and even mood!
Tip 3: Include Brain Boosting Foods
Certain nutrients boost the function of your brain. Try prioritising these in regular meals and snacks across the day.
1. Low GI Carbohydrates
These slowly break down into glucose for a sustained stream of brain fuel and energy across the day. Examples include wholegrain bread, baked beans, grainy crackers, rolled oats, basmati rice and plain popped corn.
2. Omega 3 Fats
Your brain cells are built from omega-3 fats and a low intake can impair learning and memory. Rich sources include oily fish like salmon, tuna, sardines and walnuts, chia seeds and flaxseeds.
3. Colourful Fruits and Vegetables
Different colours provide different vitamins and antioxidants important for brain health. Deep coloured berries are rich in anthocyanins which improve memory, enhance brain function and reduce rates of cognitive decline. Citrus fruits provide vitamin C which defends your brain against inflammation and damage from free radicals. Leafy greens are high in vitamin K which helps build structural pathways within the brain.
4. Iron
Iron is a mineral that transports oxygen to our cells, including those in your brain! A low intake of iron reduces the flow of oxygen to your brain, leaving you with poor concentration and “brain fog”. Read all about iron in food here.
Tip 4: Reduce Brain Blocking Foods
Some foods negatively impact your concentration and brain function so try eating these less often.
1. High GI Carbohydrates
These rapidly break down, spike blood glucose and give you a quick hit of energy but are soon followed by a rapid crash. Talk about an energy roller coaster! High GI carbohydrates have also been linked to impaired memory. Common culprits include soft drinks, energy drinks, fruit juice, white bread, sugary breakfast cereals and lollies.
2. Trans-saturated Fats
High levels are linked with poorer memory and increased inflammation which can damage the brain. Foods high in these fats include deep-fried foods, takeaway foods like burgers and chips, sausage rolls and manufactured cakes and biscuits.
3. Alcohol
If you have ever experienced a hangover, this one may seem like a “no brainer”. But, even in small amounts, alcohol is linked with lower brain volume and poorer memory. It can also reduce motivation to study and weaken your immune system, leaving you more prone to getting sick.
Looking for more personalised help with food and study performance? Book in with one of our Dietitians who can tailor advice for your individual lifestyle.