Finals week is upon us (I know, I too, am suppressing a scream). Papers and deadlines and long, tedious tests will undoubtedly clog up our schedules and keep us up late in these next two weeks. As try as we might to keep winter break in our peripherals, sometimes the stress and pressure continues to absorb all of our attention. But I have something that can help.
Food.
Fueling for finals doesn’t have to mean taking shots of espresso before your two hour test or scarfing down packets of energy gel as your teacher passes out the answer booklets. There’s plenty of easy foods within your budget that are both healthy for you and give you natural energy and alertness to ace those tests.
1. Berries and/or citrus fruit
Besides tasting just downright amazing, berries and other citrus fruits are high in fiber and antioxidants. According to Kelly Urban, a dietitian working at the University of North Carolina, berries help “enhance brain performance [and] improve memory” through Vitamin C. Their antioxidants also help prevent cell damage which in turn makes you look and feel more rested.
Important: Citrus foods also help you not get sick! A runny nose and splitting headache are not things you need.
2. Dark chocolate
Um, yes please? Dark chocolate adds the caffeine and antioxidant boost to keep you alert and concentrated when you’re studying. Getting chocolate with some crushed espresso beans in it certainly wouldn’t hurt either (but remember- take caffeine in moderation as too much will leave you fatigued).
3. Nuts
Nuts contain healthy fats and vitamin E, which can help keep you full and not craving sweets that’ll give you short bursts of energy. They are also extremely helpful when studying as they help retain and enhance your memory.
4. Leafy greens like spinach, kale, or broccoli
Yes, I know. This may not seem like the yummiest option (I know I’d prefer to chow down on some dark chocolate instead), but leafy dark vegetables have a plethora of study benefits. The vitamins and minerals in these veggies really help with memory retention. And they’re not hard to come by, especially if you have a college meal plan.
**If you’re a fan of kale chips there’s a super easy recipe here that you can check out.
5. Avocados
Like nuts, avocados contain lots of healthy fats your body needs. They’re also a plus because they contain so many nutrients, proteins, and minerals. Avocados will help lower your stress levels and blood pressure, which is something we all could use a little more of.
Here’s some cheap and easy avocado recipes to get you started.
6. Whole grains
Carbohydrates are the fuel that run your body, so making sure to eat whole grain is really important as whole grains contribute to a healthy flow of blood to your brain. If you’re looking at cereal, don’t load up on ones with lots of sugar as that’ll make you crash a couple hours later (maybe even right before your exam).
7. Yogurt
Yogurt and other milk products contain nutrients that help reduce your stress level. This is an easy fix because you can add berries, granola (which has whole grains!!), nuts, or dark chocolate to make a breakfast parfait. Parfaits are a really easy ways to hit all of your nutrition targets and be ready to ace that chemistry final.
Finals week is rough for everyone and oftentimes our stress for a grade pushes nutrition onto the back burner. But it doesn’t have to be that way. Even just squeezing in a green smoothie in the morning, or putting peanut butter on your toast will make a big difference. With a strong mind and body, you’ll be sure to perform well on your tests. Best of luck!
