Lindsey Compton thinks eating healthy and getting a good night’s sleep before tests helps her perform better, and University nutritionists and dietitians agree. “When I eat healthy, I can focus more,” said Compton, chemical engineering freshman. “It helps memorization too.” Judy Myhand, human nutrition and food professor, recommends students eat fresh fruits, vegetables and whole grains while studying. A balance of carbohydrates, proteins and fats — not energy drinks — are the best energy source for students, Myhand said. Ryan Bean, agriculture business senior, said he doesn’t drink energy drinks.”I try to stay away from that,” Bean said. “It makes you crash.”Myhand believes students sufficiently meeting appetites aids studying. “You study best when you are satisfied,” Myhand said. Myhand recommends students eating until two-thirds full to avoid becoming lethargic. When studying, University students should supply the brain with energy, avoid being overly caffeinated and get sufficient amounts of rest, Myhand said. Research from “Perspective in Nutrition”— a textbook on the body’s use of nutrients— recommends a maximum of three five-ounce cups of coffee daily, which equals about a mug of coffee or a tall coffee. Caffeine provides stamina but too much can lead to sleep deprivation and has a diuretic effect, Myhand said. Students should avoid caffeine after mid-afternoon to not interrupt sleep patterns, said Vanessa Richard, wellness education dietitian.
Students should have variety in food, and vitamin supplements are unnecessary, Myhand said. Students should increase their intakes of fruits, vegetables and lean sources of protein, such as skinless chicken and beans, and avoid sweets, which give a rush of glucose followed by a radical drop in blood glucose, Myhand said. During test weeks, students who drink alcohol, especially binge drinkers, tend to have poor grades, reduced class attendance and a lack of good sleep, Myhand said. She recommends students avoid drinking alcohol before tests and concentrated study periods, Myhand said. A healthy breakfast includes whole grain cereal with milk and a banana or another fresh fruit, Myhand said. Breakfast helps students function more efficiently and stay satisfied longer, Richard said. Angela Eckles, math freshman, eats breakfast before tests.
“I make sure I eat breakfast in the morning to jump-start my metabolism and thinking process,” Eckles said. Richard said to pair carbohydrates with proteins for breakfast, such as peanut butter with fruit. She recommends students to start making adjustments to diets now for finals.—-Contact Mary Gonzalez at [email protected]