By Raychell Clarke, MS, RDN
With the RD exam approaching, it’s natural to get caught up with understanding the material, nailing the questions and passing the test. Performance on the test can be such a central focus that we have to remind ourselves that providing the proper fuel for our body is important in maximizing our studying. A well-balanced diet that includes meals and snacks rich in complex carbohydrates, adequate protein, unsaturated fats, and rich in Omega-3 fats are prime options to fuel up your study plan.
When preparing for a big exam, it can be easy for us to forget to plan quality meals since we’re working so hard on our study routine. How to get around this? Planning meals that will enhance your optimal cognitive performance can boost not only your nutrition but also your exam success. Here are our top 7 nutrition tips for a study meal plan that will let your nutrition work for you.
Tip #1: Try not to go more than 5 hours without a meal or snack
Going too long without eating can decrease your ability to concentrate, and you need all the brain power you can get on the exam! Plan your meals around study breaks and eat snacks rich in complex carbohydrates, proteins and fats. When preparing meals, spices and herbs can be a good substitute for salt and they’re a great source of nutrients and antioxidants. Make ahead quick breakfast, lunches and dinners can be great time savers, so you have more time for quality studying. Check out these meal ideas:
Breakfast: Vegetable Omelet with 2 eggs, spinach, onions, bell pepper and ½ cup of cooked grits or quinoa
Lunch: Chicken Burrito Bowl – with 4 oz. of chicken breast, 1/3 cup of brown rice, romaine lettuce, cherry tomatoes, corn and 2 TBSP of diced avocado
Dinner: Grilled Salmon & Veggie Kabobs with Whole Wheat Pasta -3-4 oz. of grilled salmon and 2 vegetable kabobs brushed with canola oil with red peppers, zucchini, mushroom and onions. 2/3 cup cooked whole wheat pasta + ¾ cup of tomato sauce. Salmon adds 2-3 grams of heart healthy omega-3 fats and canola oil adds an additional 2 grams.
Snacks: Homemade Trail Mix with dark chocolate, raisins or cranberries, sunflower seeds or almonds, whole grain cereal
Smoothie –1 cup blueberries/strawberries, ½ frozen banana + ½ cup almond or soy milk or Greek yogurt + 1 TBSP chia seeds & 1 TBSP flax seeds ~ flax seeds and chia seeds provide plant-based omega-3 fats.
Vegetarian/Vegan meal ideas:
Breakfast: Whole Wheat Toast with Peanut or other nut butter, or sunflower seed butter(good for tree nut or peanut allergies) * If gluten-free substitute whole wheat for a high fiber gluten-free bread or Oatmeal Pancakes with Blueberries made with oat flour + egg or chia seeds + almond milk
Lunch: Stir Fry w/Edamame and Brown Rice with ½ cup of edamame, 1 TBSP cashews or pumpkin seeds + 1 cup of broccoli, onions, mushrooms, red and green bell peppers
Dinner: Vegetarian Chili- 1 cup pinto/ kidney beans, crushed tomatoes, onions, bell peppers, jalapeño pepper and spices like cayenne, red pepper, chili powder & paprika
Quinoa and Spinach Stuffed Sweet Potato- 1 sweet potato, 1/3 cup of quinoa and 1/2 cup of black beans + spinach and garlic.
Snacks: Hummus or White Bean Dip with Veggies -¼- ½ cup of hummus one 6- inch whole wheat pita bread or 10 multi grain pita chips – bell peppers, carrots, broccoli, cherry tomatoes, celery and cucumbers. Hummus & Bean Dip provides protein, healthy fats and fiber to improve satiety.
Tip #2: Eat Right ON Exam Day
Don’t forget about exam day meals and snacks. For early morning exams a quick breakfast or one that can be made the night before can be critical for saving time and for sustained energy on the test. Here are some ideas:
Early morning exam breakfast: Overnight Oats: ½ cup of overnight oats with ¼ cup raisins and ¼ cup walnuts, 1 TBSP chia seeds, 4 oz. almond milk or Greek yogurt, cinnamon
Yogurt parfait with chia seeds = 1 cup Greek yogurt with ½ cup of blueberries and diced strawberries with 1 tbsp of chia seeds
Late morning or lunch time exams (11am-2pm) usually have less time constraints depending on testing location. In this case a breakfast and snack or lunch may be sufficient. Try one of our options above!
Snacks Ideas: Cheese, crackers & fruit-10 multigrain crackers and 2 oz. cheese with 3 oz. of grapes ~ the perfect blend of carb + protein + fat
Apple slices + any nut or seed butter
Lunch Ideas: Grilled chicken salad 3-4 oz. of grilled chicken on a bed of garden salad with romaine lettuce, plum tomatoes, green peppers and red onions + extra virgin olive oil & balsamic vinegar.
Greek Pasta Salad – whole wheat penne pasta, tofu or feta cheese, black olives, cherry tomatoes, cucumbers, artichokes, red onions, parsley, olive oil, garlic, oregano, basil & thyme
Late Afternoon Exams (after 2pm) will provide a good amount of time for breakfast and lunch. A snack may be needed if your exam is at least 3 hours after your last meal. It’s important to eat enough to feel satisfied, but to not overdo it. This can prevent discomfort during the exam, so you can focus on the exam questions instead of an uncomfortable tummy!
Tip #3: Include Brain Boosting Foods
Foods like fatty fish (salmon and sardines) walnuts and EVOO contain Omega-3 fatty acids. Omega-3 is connected to improvements in memory and cognitive function. Seeds and nuts, such as almonds or sunflower seeds, are known to be good sources of vitamin E. Vitamin E is also associated with improved cognitive function and memory. Berries (blueberries and raspberries in particular) are well-known for their cognitive improving ability, so you definitely want to try to eat them around your exam. This may be the perfect time to try the MIND diet, which is helpful in brain health. This diet includes all the beneficial brain boosting foods: vegetables, fish, berries, nuts/seeds and olive oil!
Tip #4: Get Your Iron In
Iron is linked to cognitive performance so take the best iron sources you need to know for the RD exam and translate them to your plate! Heme iron sources are very bioavailable and include lamb, chicken, beef and liver. Good sources of non-heme iron include, leafy greens, tofu, beans, grits and bran cereals. Pair non-heme iron with vitamin C sources, like red bell peppers, orange, and kiwifruit for enhanced iron absorption.
Tip #5: Stay Hydrated
Did you know that even mild dehydration can negatively impact cognitive function? Hydration is super important during studying and while you’re taking an exam. Water is best for maintaining adequate hydration for the 2.5 hours of the exam. Since beverages are not allowed in testing room, it’s best to drink them before entering testing facility. Coffee and tea can be good options but too much caffeine can increase anxiety and jitters, and you definitely want to prevent that during the exam. For coffee drinkers with test anxiety, decaf coffee and green tea are good substitutes. If you want to give this a try, make the swap to lower caffeine options ideally 1-2 weeks before your exam date to give your body a chance to adjust.
Tip # 6: Get Enough Sleep
Don’t wait until night before your exam to get adequate sleep! Ensure you’re getting at least 7-8 hours of sleep every night leading UP TO your exam. Studies have shown that at least 7-8 hours of sleep is associated with better exam performance.
Tip #7: Get Physical Activity In
Walking or other light exercise can be extremely beneficial on test day by reducing anxiety. Yoga and meditation are also helpful for stress reduction on exam date and while studying. Try them during a break from studying and they have apps (like Headspace) to get you acclimated to meditation.
We hope these tips fueled you with both energy and a positive feeling before your exam.
Good luck!
