What to Eat Before an Test Exam
Food can really affect the way you behave and answer the exam. Do you need a good or excellent result? Do you want your brain and memory not to let you down at the most important moment? We have great news for you. The right foods make your brain work 100%, while also reducing anxiety and worry and improving your sleep at night. Before exams will knock on your door, you can check an endless list of interesting food topics and take a note for your future fast food or healthy meals essay. In this article, we have collected the most useful products that will help you enhance your brain activity before the exam. We have also compiled a list of general nutritional recommendations during the period of exams.
In fact, a proper diet should be started long before the responsible moment. The perfect solution is to always stick to it. However, it will do if you start a week before the exam. The benefits will be visible anyway.
For your brain to work properly, it needs glucose first and foremost, as well as phosphorus, iodine, potassium, calcium, vitamins B, A, C, and other elements.
Therefore, the main components of the menu must include the following products:
- Sea fish, squid, mussels, crabs, shrimps, seaweed — 3-4 times per week
- Meat, chicken, turkey — 3-4 times a week.
- Dairy products: cottage cheese, sour cream, cheese, yogurts — daily.
- Chicken and quail eggs — 3-4 times a week.
- Cereals, pasta, bread from the flour of rough — daily.
- Vegetable oils — daily
- Vegetables, greens, fruits — daily.
- Dried fruits, nuts, honey, and other bee products — daily.
You have to exclude sausages, ready-to-cook foods, any fast food, chips, dried fish, and similar useless products from your diet.
By the way, you need to cook meat, fish, and chicken in healthy ways — grill, steam, roast to keep all the useful elements. It would be best if you cooked in batter, in a deep fryer, not in a lot of oil, etc. by no means. These methods will create an additional load. In order to assimilate such food, the body will have to throw all the effort to digest and break down excess fat, the speed of thought processes will be significantly reduced.
It is necessary to eat often, but in small portions, just to satisfy hunger, rather than to eat as much as you can hold. Otherwise, the active work of the brain will stop at the time of digesting excessive food.
About a week before the fateful day, you need to reduce the consumption of meat so that it does not take much effort to digest and leave fish, seafood, and chicken in your diet. You should also increase the number of complex carbohydrates, such as rice, buckwheat, pasta, and grain bread — they provide a steady flow of energy and smooth absorption of glucose.
Coffee and Chocolate
Chocolate is excellent during exams. But everything depends on the amount. The fact is that milk chocolate in large quantities (1 bar) will undoubtedly give the brain a powerful wave of energy. Still, after a few minutes, this wave will melt, sugar levels will fall again, and the brain will simply start acting stupid at the most inappropriate moment. Therefore, milk chocolate should be replaced by dark chocolate containing at least 75% cocoa — this chocolate will not let you down, although you should not eat it right on the whole bar either. Similar situation with other sweets — you should replace sweets and marshmallows with muesli bars or dried fruits.
You should not drink too much coffee. Even though caffeine has a stimulating effect, it can also have an opposite effect when overdosed, provoking weakness, sleepiness, and apathy. Therefore, a student before an exam should not drink more than 1 cup per day with milk. A green or herb tea can become an excellent alternative.
While preparing for the important day, do not forget about exercising — go out for a bicycle ride, chase a ball, or just walk. Fresh air is necessary for the brain as well as proper nutrition, and switching from mental to physical activity will give the best rest for the whole body — both for body and soul.
Five Foods to Eat Right Before the Exam
Increase the number of cereals, porridge, and pasta on the eve of the exam. (Don’t be afraid to put on extra weight — in a stressful situation, the body burns calories fantastically fast).
In the morning before the exam, eat something high in protein and fiber: eggs, beans, toast made from cereal bread with honey or oatmeal, muesli, granola. If you are too anxious, nervous, and can’t eat at all, you should at least eat a banana, and dried fruit, raisins, bread or muesli bars, bitter chocolate, and, of course, water! — all the things that will give you strength.
Thus, a perfect meal before a test can include a sandwich made from wholemeal bread with avocado, eggs, and salmon. Fresh carrot juice and a handful of nuts will boost your productivity and keep you concentrated.