UNIVERSITY HOUSING & DINING

healthy tips for final exam week

Quick and Easy Health Tips for Final Exam Week

  • Did you know carbohydrates are vital to brain function? Choose oatmeal, whole grain pasta, vegetables, beans and quinoa as sources of brain boosting carbohydrates.
  • Eat a balanced breakfast to fuel the brain for increased efficiency and concentration.
    • Tip:  In a blender, combine 1 cup cold almond milk, 2 peeled oranges, 1 banana, 1 pinch salt, ½ container vanilla fat free yogurt and 4 cubes of ice.
  • Oatmeal is a healthy and affordable meal for breakfast. Add blueberries or a sprinkle of brown sugar for the extra taste.
    • Tip: Combine 1 cup of oats, 2/3 cup toasted shredded coconut, ½ cup peanut butter, ½ cup mini chocolate chips, 1/3 cup honey, 1 TBSP. chia seeds, 1 tsp. vanilla a large bowl. Roll and compress the mixture into 1 inch rounds and place on parchment paper. Refrigerate for a few minutes until firm then transfer to an air light container. Refrigerate and enjoy up to a week.
  • Limit your sugar intake to 6-9 teaspoons a day. Excess sugar may cause you to become lethargic and not wanting to study. Instead of candy, pastries or cookies, choose an apple or a piece of fruit to satisfy your sweet tooth.
  • Choose foods high in Iron (red meat, spinach and whole grain cereal) and B Vitamins (whole grains, eggs and nuts) to maintain physical and mental energy for exam week.
  • Limit caffeine intake to about 400-450mg per day. That is about 2–2 ½ cups of coffee. Remember to be mindful of added sugar and fats from sweeteners and creamers.
  • Avoid skipping meals while studying. Plan to take healthy snacks with you to the library or between exams to avoid brain fog or becoming overly hungry.
  • Make your own Trail Mix by adding in your favorite nuts (almonds, walnuts), dried fruits (cranberries, raisins), grains (pretzels, granola, whole grain Chex) and a savory sweet (cinnamon or semi-sweet chocolate chips).