With finals around the corner, students experience an increase in stress and anxiety levels. These feelings may cause students to turn to foods high in sugar and heavily caffeinated beverages. While coffee or pizza may give you the energy to get through a 10-page paper, it can later cause you to be exhausted, or crash. Studies show that eating nutritiously can improve overall mental functioning, especially during stressful periods, like finals week. Here are some meal suggestions that can help lower stress levels and get you through your finals successfully.
Breakfast: Whole grain cereal with low fat milk or one whole egg scrambled (365 calories) and Raisin Bran (190 calories) or Cheerios (100 calories)
This breakfast can be a healthy source of carbohydrates. Since carbs are the only source of fuel that the brain can use, it is important to include them in your diet. Just remember not to indulge. For each carbohydrate in your meal, make sure to only put enough to fill up a quarter of your plate.
Lunch: Chicken or turkey with potatoes or corn (280 calories)
Dinner: Lean beef or chicken and vegetables (551 calories)
It is also important that your daily meals include protein, which is an integral part of brain functioning. Neurotransmitters are chemicals in the brain that can help you focus. Since most neurotransmitters are made from the amino acids obtained from the protein in the food you consume, it is important that protein is included in your diet. Also, be sure to include a side of vegetables and grains to get an adequate source of carbohydrates and protein.
Snacks: Nuts (170 calories), dried fruit (70 calories) or fresh fruit and vegetables (vary)
Antioxidants can also help improve your functioning during finals. They help protect the brain against free radicals, which are highly reactive forms of oxygen that can diminish brain functioning. Nuts, dried fruit, fresh fruits and vegetables can be good sources of antioxidants to give your brain that boost to get you through the day. They are also good to help ward off colds. Other foods rich in antioxidants include raisins, apples, plums, all berries, red grapes and prunes.
It is important to drink a lot of water too. Since the brain is made up of 78 percent water, staying hydrated is a must. Sometimes hunger can be confused with thirst, so drink a glass of water before every meal.
Tanay Hudson is a contributing writer. Email her at [email protected].
