Dieticians’ fact sheet that beats exam time brain drain

THE importance of a healthy diet to keep the brain ticking over during the stressful days and weeks of exams has been stressed by the Irish Nutrition and Dietetic Institute (INDI).

In an easy-to-use Foods for Exam Students fact sheet on its website — www.indi.ie — it gives a guide to brain foods for breakfast, lunch and snacks. But it also tells students what to avoid eating around exam time.

The institute points out that the brain uses 20% of the energy we need and it needs a steady flow of glucose during the day.

The top tips from INDI are to never skip breakfast, avoid caffeine drinks and get some exercise in to improve concentration and then to relax at night.

Eating suggestions include a lunch of soup with wholemeal bread, tuna or chicken wraps and pasta salads.

Skipping breakfast is ill-advised as it can mean loss of recall and concentration, so foods that are high in fibre and give your body a slow, steady release of glucose are recommended.

The fact sheet suggests a wholegrain cereal with milk and fresh orange juice, a bowl of porridge with sultanas or wholemeal bread toasted with chopped banana as examples.

And for those students who are just too nervous to eat, they recommend fruit smoothies.

The information sheet has been set up by the institute in response to the growing interest among the general public and the media on issues about nutrition.