Standardized tests and long school days are mental and physical marathons— you should prepare in every way to perform your best. While most Americans do not “feed their heads”—instead reaching for what is quick, convenient, and tasty—students should opt for “brain foods,” which improve mental clarity, alertness, and performance.
These “brain food” suggestions enable you to do your best by ensuring that you’re feeling your smartest, most alert, and least hungry. Apply these tips before big tests, difficult schoolwork, and important classes.
"Brain Food" Basics
“Brain food” meals should include 3-4 ounces of quality protein, about the size of a deck of cards.
Whole grains, which are high in fiber, are the best option for complex carbohydrates in a “brain food” meal.
A “brain-food” meal should also include healthy fats since they also raise and maintain the blood sugar at an appropriate level. Healthy fats are found in seeds, nuts, nut butters, avocados, olive oil, fish, and seafood.
“Brain food” snacks are essential for ensuring that you can continue working without getting hungry and losing focus. Plan ahead to make sure you have convenient “brain food” snacks readily available.
Exclude or Reduce
Note: The above suggestions are not meant as daily dietary recommendations—check with your healthcare practitioner.
References: Nutrition Action (Center for Science in the Public Interest) and Consumer Reports On Health