Breakfast is an important meal of the day, especially when it comes to exams. It provides the energy and nutrients needed to stay focused and alert during the exam. Studies have shown that students who eat a nutritious breakfast perform better on exams than those who skip breakfast or eat a poor-quality breakfast. When it comes to breakfast on the morning of an exam, it’s best to stick to a balanced and nutrient-dense meal.
This means including a source of carbohydrates for energy, protein for sustained energy and building and repairing muscles, and healthy fats for brain function. Here are some examples of nutritious breakfast options that you can eat on the morning of an exam:
- Oatmeal with nuts and fruits: Oatmeal is a great source of carbohydrates, and it’s also a good source of fiber. Topping it with nuts and fruits provides a good balance of carbohydrates, protein, and healthy fats, as well as some vitamins and minerals.
- Whole grain toast with peanut butter and a hard-boiled egg: Whole grain toast provides carbohydrates, while peanut butter and the egg provide protein. This breakfast is a good source of healthy fats, which can help to sustain energy levels and improve brain function.
- Greek yogurt with berries and a sprinkle of granola: Greek yogurt is a good source of protein and calcium, which can help to build and repair muscles. Berries provide antioxidants and vitamins, and the granola provides carbohydrates.
- Smoothie with Spinach, Milk, and Banana: A smoothie made from spinach, Milk, and banana provides a great balance of carbohydrates, protein and healthy fats, spinach is also rich in vitamins and minerals and good for brain function.
- Scrambled eggs with vegetables: Scrambled eggs are a good source of protein, and the vegetables provide vitamins and minerals. This breakfast is also a good source of healthy fats, which can help to sustain energy levels and improve brain function.
Don’t worry, I’ve got Indian breakfasts covered too if that’s your favorite. In India, there are a wide variety of traditional breakfast options that are both delicious and nutritious, making them perfect for fueling your brain and body on the morning of an exam. Here are some examples of Indian breakfasts that you can eat on the morning of an exam and the reasons why they are a good choice:
- Idli and sambar: Idli is a steamed rice cake that is a good source of carbohydrates, while sambar is a lentil-based stew that provides protein and healthy fats. Both idli and sambar are also low in fat, which makes them a good choice for a pre-exam meal. The fermented batter used in idli also aids digestion and gut health.
- Upma and coconut chutney: Upma is a savory porridge made from semolina, it provides carbohydrates and some protein. Coconut chutney is made from coconut, green chilies and cilantro, it is a good source of healthy fats and also provides vitamins and minerals. Upma is also easy to digest and perfect for early morning.
- Dosa and chutney: Dosa is a thin, crispy crepe made from a fermented batter of rice and lentils. It’s a good source of carbohydrates and protein, and the chutney provides healthy fats. Dosa is also easy to digest and perfect for an early morning exam.
- Poha: Poha is a popular breakfast dish in central India, made from flattened rice. It is a good source of carbohydrates, and when combined with peanuts, or other nuts it provides a balance of protein and healthy fats. Poha is easy to digest and perfect for an early morning exam.
- Paratha and curd: Paratha is a layered flatbread made from whole wheat flour, it provides a good source of carbohydrates. Curd is a fermented dairy product that provides probiotics, protein, and healthy fats, helping to build and repair muscles, which is very essential for an exam.
It’s important to note that these traditional Indian breakfasts are relatively high in carbohydrates and low in fat, which is perfect for an early morning exam to boost energy levels, and also high in Fiber which helps in digestion.
It is also important to drink water, as staying hydrated is essential for good brain function and staying alert. And also try to avoid caffeine and sugary foods, as they can cause a crash in energy levels later in the exam. When preparing for an exam, it’s important to pay attention to your overall diet and nutrition. Eating a balanced and nutritious diet can help you to feel better and perform better on exams.
On the morning of the exam, make sure to eat a nutritious breakfast to fuel your brain and body. And if you’re unsure what to eat, or if you have dietary restrictions, speak to a dietitian or nutritionist for personalized advice. Believe it or not, eating a nutritious breakfast can provide several benefits that can help students perform better on exams. Here are some of the key reasons why breakfast is so important when it comes to taking an exam:
- Boosts Energy and Alertness: A nutritious breakfast provides the energy and nutrients needed to stay focused and alert during an exam. The brain requires glucose (a form of sugar) to function properly, and carbohydrates, found in many breakfast foods, are broken down into glucose in the body. This allows the brain to access the energy it needs to stay alert and focused. Eating a breakfast that includes a balance of carbohydrates, protein, and healthy fats, can provide sustained energy throughout the exam.
- Improves Memory and Concentration: Eating a nutritious breakfast has been shown to improve memory and concentration. Studies have found that students who eat a healthy breakfast perform better on memory and attention tests than those who skip breakfast or eat a poor-quality breakfast. The protein and healthy fats found in breakfast foods can provide the brain with the nutrients it needs to function optimally.
- Aids in digestion: Eating a breakfast that is high in fiber and water, helps to regulate digestion and bowel movements. This can prevent discomfort, bloating or constipation during the exam, which can be a distraction.
- Helps Regulate Appetite: Eating a nutritious breakfast can help to regulate appetite throughout the day. Skipping breakfast can lead to overeating later in the day, which can cause fatigue and lack of concentration during the exam. Skipping breakfast can possibly create distractions during the exam as well because you’d feel hungry and the only thought running in your head would be lunch. Eating a breakfast that includes a balance of carbohydrates, protein, and healthy fats can help to keep you feeling full and satisfied until lunchtime.
In conclusion, a nutritious breakfast is important for providing the energy and nutrients needed to stay focused and alert during an exam. Eating a balanced and nutrient-dense meal with a good balance of carbohydrates, protein, and healthy fats is the best choice, along with hydration and avoiding caffeine and sugar. Paying attention to your overall diet and nutrition can help you feel better and perform better on exams.