Call me crazy but I have always loved studying and still do to this day. Is career student a thing? Test taking however is a whole different beast that sends my stress hormones rising just thinking about it. The environments, the competition, the pressure can be A LOT…for people of all ages. While we can't give our kids a magic pill to decrease their stress as they prepare for a test (be it a simple math quiz or a standardized test that could possibly bear some weight on their future plans), we can help ensure they are focused, well-nourished, and satisfied so that they can turn their attention to the task at-hand.
Much like there is no magic pill for stress, there is also not a magic meal that will make kids perform better on a test. BUT by increasing the amount of healthy foods in your kids diet heading into a stressful testing period, you are nourishing their growing and hard-working brains and in turn could improve their test scores. Here are some performance foods suggestions to incorporate as you gear up for midterms, finals, standardized tests, and/or just aim for increased performance in the classroom. Long-term incorporation of healthy foods will likely see a long-term boost in performance and focus.
Let's start with energy:
Complex Carbohydrates
The brain's preferred use of fuel is carbs but simple carbs like sugar, candy, and soda are burned too quickly to give the brain (and body) the lasting energy it needs for extended periods of focus and critical thinking. Complex carbs are burned at a slower rate, thus making them the best source of energy fuel for the brain. Great sources of complex carbs are whole grains like oatmeal, brown rice, and whole grain bread, fresh fruits and vegetables, and beans or legumes.
Brain Boosting Meal Option: cup of oatmeal topped with fresh berries
Quality Protein
Protein also plays a role in sustained energy and incorporating a lean protein source at breakfast on testing day will help keep your blood sugar levels stable and has been shown to lessen anxiety. Try incorporating lean meats, eggs, milk or dairy products (low-sugar options are best), as well as plant-based sources like quinoa, lentils, nuts and seeds.
Brain Boosting Meal Option: cook your oatmeal from above in milk and add to the berries with a sprinkle of chia seeds or crushed nuts
Now for the details:
Antioxidants
Antioxidants are known brain-boosters and they are most beneficial when obtained through real, whole foods. Antioxidants are found in high amounts in foods like berries, prunes, apples, dark green leafy vegetables, dark chocolate, kidney beans, and pecans.Brain Boosting Tip: have a sweet tooth? Pack a square of dark chocolate to consume as dessert after lunch if you have an afternoon test.
Omega-3s
High quality brain food right here. Consuming a meal high in omega-3s the night before a test can help your brain stay sharp and maintain concentration and alertness. The best source of omega-3s is fatty fish like salmon, mackerel, and sardines, although some vegetarian sources like hemp and flax seeds also pack a punch.
Brain Boosting Meal Option: a baked salmon with a side of brown rice and broccoli tossed in olive oil and hemp seeds is a great pre-test dinner to nourish your brain with healthy fats and antioxidants
And as a general life rule:
Water
Being under hydrated is one of the quickest ways to lose out on your brain's optimal functioning. Adequate hydration is more than just chugging water in the hour before the test (that's going to likely result in some focus-breaking trips to the bathroom). Students should maintain good hydration always by aiming to drink half their body weight (in pounds) in ounces.
