Difficulty: Challenger (Level 2)
During exam season, eating healthy is no easy feat, but that shouldn’t stop you from trying. Certain foods can even boost your energy and memory.
Kathy Ng, a senior nutritionist at Kat-Spirit Nutrition Centre in Hong Kong, shared her tips on what to eat when you are busy revising.
According to Ng, your brain is like a computer, and the food you eat is its charging cable.
Stable energy
To keep your brain running well, you should eat fish such as salmon and sardines because they are packed with healthy fats. Whole grains and nuts are also a good addition as they provide essential vitamins. These foods can improve your memory when there is a lot to study and a long list of topics to remember.
During the actual exam, it is important to have plenty of energy.
You can achieve that by eating nuts and avocados. These foods provide healthy fats that give you energy over long periods of time.
To stabilise your energy levels, Ng recommended eating complex carbohydrates like sweet potatoes and high-quality protein, such as chicken, fish and eggs.
She also stressed the importance of staying hydrated. Plain water is the best, but milk can also be a great alternative.
However, avoid sugary drinks, coffee or other energy drinks, as they can make you thirstier and affect your focus.
Avoid candy and crisps
Do not eat too much sugar before taking an exam.
The nutritionist recalled when one of her clients ate a large bag of candy before an exam: “She felt great for 20 minutes and then totally crashed. A banana would have been a much better choice.”
If you feel bored while studying, you may be tempted to snack on a bag of potato chips. However, this can make you feel very tired later in the day. Instead, it is better to choose healthier snacks such as blueberries, dark chocolate and Greek yogurt to keep your energy up.
Other food tips
One common problem you may face is feeling sleepy after a meal.
If that’s the case, try adding more vegetables to your plate. You can also eat smaller, more frequent meals instead of one large, heavy meal. Slow down when you eat and stop when you feel 70 per cent full.
Ng also recommended a short walk if you feel sleepy after lunch – even if it’s just for five minutes.
She said: “It works like magic. Your body wakes right back up!”
Even if you don’t have much time on the morning of an exam, do not skip breakfast. Ng said a little preparation could go a long way.
“On my busiest days, I make overnight oats the night before. It takes two minutes and tastes amazing,” the nutritionist said.
