Foods for thought
AN EXPERT’S GUIDE ON HOW TEENAGERS DOING THEIR FINAL EXAMS CAN EAT THEIR WAY TO TOP MARKS
The right food and drink before an exam is critical for performance and with almost 200,000 Australian year 12 students about to or sitting their finals, getting nutrition right will give them an edge.
If you are at your wit’s end trying to pacify your nerves let alone those of your kids, here are some diet strategies to help ensure your teen is properly fuelled over the next few weeks.
Goodbye feeling jittery and sluggish and welcome a calm and alert mindset — not to mention a satisfied tummy — for top marks on the day.
WHY IS NUTRITION SO IMPORTANT?
Studying burns a surprisingly high number of calories so diets need to be based around nutrient rich foods for a daily vitamin and mineral hit during this period. Think plenty of omega 3 rich salmon as the ultimate brain food; iron rich lean red meat and seafood to support energy levels; brightly coloured fresh fruits and vegies to help optimise immunity and wholegrain carbs to fuel the muscles and the brain. In food terms this translates into fresh fruit and vegie juices and smoothies, roasted vegetables and salads with fish and lean red meat and wholegrain breads, breakfast cereals and grain based meals.
Starting with breakfast
Breakfast is never as important as it is on an exam day. Unfortunately nerves and stress are both likely to affect appetite on the morning of exams. Ideally a breakfast option that combines both low GI carbohydrates and lean proteins will sustain your teen throughout the morning. Good choices include eggs or smoked salmon on wholegrain toast, a fruit based smoothie or Greek yoghurt with fruit. If the nerves are too great, at least a vegie juice, slice of toast with 100 per cent nut spread or piece of fruit will be better than eating nothing at all.
Nutrient-rich meals
Key nutrients to focus on at this time include omega 3 rich foods for optimal brain function, iron rich foods for energy and zinc and vitamin C rich foods to support immune function during this stressful time. Including salmon in the diet 2-3 times each week, red meat 2-3 times along with a daily serve of vegetable juice and fresh vegetables will ensure all of these nutrient boxes are ticked throughout the exams.
SUPERFOODS FOR EXAM TIME E Salmon
You cannot go past fish and specifically oily fish such as salmon for the range of nutrients it offers. Not only y is salmon one of the richest natural ural sources of omega ega 3 fats which are intricately involved in brain functioning, but the range of B-group vitamins including vitamins B1, B2, B3, B6 and B12 also are individually associated with memory, concentration and energy production in the body.
Brightly coloured vegies
As a general rule of thumb, the brighter the colour of the vegie, the higher the nutrient content so think sweet potato fries, green smoothies with kale and spinach and vegetable bakes to help load up their intake of nutrient rich vegies.
Lean red meat
For red-meat eaters getting adequate amounts of well absorbed iron via lean red meats at least three times each week is imperative at exam time. This means lean mince dishes, lasagne, spag bol or a steak sandwich are all iron-rich meal choices to include in the weekly meal roster.
Wholegrain carbs
When energy demands are high, we need plenty of carbs but with carbs it is all about the right type, and unfortunately white bread, rice and noodles are not the best option. Choosing wholegrain carbs including legume pasta, brown rice, wholegrain bread as well as starchy vegies such as sweet potato will give your teen the sustained energy they need. Nuts
Whether consumed raw or as a spread on crackers or bread, nuts are an energy- and nutrient-rich addition to the diet of busy teens which also offer a range of key nutrients including good fats, vitamin E, magnesium and zinc. All nutrients help the keep the immune system at its best.
Wholegrain breads
While teens will often reach for process processed snack foods, the tru truth is they are muc much better to rea reach for a wholegrain sandwich or wrap to give them sustained energy. Think nutrient rich fillin fillings such as cheese cheese, lean meat, nut spread spreads or avocado. A sandwich is also a great exam day energy top-up, especially if your teen has two exams on the same day.
Fresh fruit
Again, not a food group that teens may naturally reach for, but as a rich source of vitamin C to support immune function and the Bgroup vitamins which are involved in energy productio n, keeping a supply of chopped fresh fruits, or packing extras for exams days will give your teen ready access to an energy rich food, with minimal packaging, mess or fuss.
THREE FOOD MISTAKES BEFORE AN EXAM Too much sugar
Lollies, energy drinks, biscuits and snack bars will give you a quick hit of energy but also a subsequent energy drop an hour or so later. Not so good for a 2-3 hour exam.
Too much caffeine
Controlled amounts (60100mg) of caffeine or the equivalent of a strong coffee can be used to enhance perceived energy and alertness but too much or the equivalent of two strong coffees or large energy drinks can leave you feeling irritable, restless and affect sleep. More is not better
Processed snack foods
Flavoured chips, biscuits, noodles and crackers can contain additives including MSG (621) which can affect sleep.
WHAT ABOUT DAYS WHEN THERE ARE TWO EXAMS?
Double-barrel exam days mean easy to eat snacks to refuel the brain without sitting heavily on a nervous tummy. Think protein and carb rich options that are light and easy to eat.
● Peanut butter sandwich
● Yoghurt tube
● Nut or protein tein based snack bar
● Liquid meal or protein milk drink
● Chicken or ham wrap
Don’t forget to hydrate
While what we eat is important, drinking enough ugh to support optimal mal hydration is crucial for cognitive performance, to aid concentration and help with stress management and memory. Time water and tea intake to reach at least 2L of fluid each day, factoring in a two-hour window before an exam begins.
BEST LATE NIGHT STUDY SNACKS
● Popcorn — a protein and fibre-rich wholegrain
● Pumpkin seeds — full of zinc and good fats
● Roasted chick peas — protein rich crunchy snacks in sweet and savoury varietie varieties.
Be Berries — rich in vitamin C fo for an antioxidant boost
● Cheese a and c crackers — protein, calcium and magn magnesium-rich. Perfect just before bed.