Finals week: The two words every college students dreads. For every Penn State student, this week will consist of coffee, Red Bull and all-nighters. While most of you will show up to exams with bloodshot eyes, pajama bottoms on and a 5 Hour Energy shot in hand, there’s always that one girl sitting in the front row looking bright-eyed for an 8 a.m. exam. It leaves you wondering, how she does it.
Believe it or not, there is a magic answer to acing your finals—and no it’s not cramming the night before. Treat your body with respect and eat the right food.Â
A study done by Bastyr Center for Natural Health shows students who eat high quality diets have been linked to better grades. Eating a variety of healthy foods and maintaining a nutritious diet, such as eating lots of fruits and vegetables, performed better academically than students who ate meals high in sugar and fat.
Even though we’re in college now, we can’t forget what our moms always told us. Breakfast really is the most important meal of the day. It gives your brain the fuel it needs to start the day off right. Instead of hitting the snooze alarm three times, wake up a little earlier to grab some brain food from the dining hall. Pollock Dining offers a great variety of food, so you’ll never be left with nothing to eat.
Skip over the foods that are high in sugar or refined carbs, such as donuts and pastries. A sugar high may provide you with a quick burst of energy, but will result in a crash shortly after. A well-balanced breakfast will supply you with long-lasting energy and keep you mentally alert for exams. A mix of protein, complex carbohydrates, and healthy fats will do the trick.
A few good breakfast choices before exams are:Â
   •   A peanut butter and banana sandwich on whole wheat bread with a glass of milkÂ
   •   An omelet with spinach, mushrooms, tomatoes, onion, peppers, and low-fat swiss cheese
   •   Whole grain cereal with low-fat milk and a side of yogurt
   •   A whole wheat bagel with low-fat cream cheese and smoked salmon
It’s not only important to eat the right foods the day of the exam, but you should be preparing your body the night before by eating a healthy dinner. Instead of grabbing a burger and fries because it’s quick, take the time to prepare a dinner that will improve your concentration the next day. Whole grains, vegetables and fish are all excellent sources of brain food. According to Livestrong.com, foods rich in Omega-3 fatty acids are ideal the night before a test. They “can help boost energy levels, enhance your ability to learn and retain information, improve critical thinking skills and enhance your brain’s level of functioning.”
A few top dinner choices before exams are:
   •   Salmon with a side of brown rice and broccoli
   •   Tofu stir-fry with whole grain pasta and vegetables
   •   Fish tacos with avocado, salsa, beans, and lettuce
   •   Grilled chicken sandwich on whole wheat bread with a side of fruit
Make sure to avoid any food that will cause physical discomfort and take away from your test taking abilities. Don’t consume foods that are greasy, high in fat, loaded with sodium, or covered in sugar. Also stay away from drinking highly caffeinated beverages, like iced tea, energy drinks, or too much coffee the night before the exam. They can take away from a good night’s sleep.Â
Cutting back on sleep the night before an exam can cause you to perform worse than you would have with a full eight hours of rest. Lack of sleep impacts a student’s ability to concentrate. While the National Sleep Foundation says that adults should strive for seven to nine hours of sleep a night, the average college student only gets six hours a night. Don’t wait until the night before an exam to study, your brain and your test scores will thank you if you prepare ahead of time.
Follow these few simple steps and watch your test scores rise up. Remember, your health is just as important as your grades.
Keep up the hard work Collegiettes, and good luck on finals!