You’ve heard the saying “you are what you eat”, but it’s also true, to a certain extent, that you score what you eat! Food choices can have a surprising impact on test scores. Especially when it comes to entrance exams like the SAT, an important test required by many universities, proper nutrition can make the difference between a frustrating experience and a life-changing positive one. Set yourself up for test-taking success by making smart decisions when it comes to the fuel you give your body.
*One Month Before the Test*
Eating right doesn’t start the morning of the test. By making small changes at least one month ahead of the big day, you can give yourself an advantage.
● Omega-3s
Studies have shown that increasing your level of Omega-3 fatty acid intake can have remarkable benefits for the brain. Omega-3s are abundant in the membranes of brain cells and facilitate communication between them.
The best source of Omega-3 is oily, cold-water fish. Wild Alaskan salmon is the best choice, but sardines, trout, herring, and mackerel contain Omega-3s as well. Vegetarians and those allergic to fish can make use of hemp protein and ground flax seeds to achieve similar, albeit lessened, benefits.
● Water
Dehydration impairs short-term/working memory, attention, and choice reaction. To get the greatest benefit from sufficient hydration, begin a steady regimen of drinking water and calorie-free fluids well before the test.
The oft-quoted recommendation is to drink 8 glasses of water a day. However, according to The Mayo Clinic, a proper amount of water intake is influenced by many factors such as activity level and environment. The general advice is to drink an amount such that you never feel thirsty and your urine is pale.
● Caffeine
For optimal performance on tests, studies show that in addition to short-term energy boosts, caffeine can help solidify new memories and increase scores on tests of mental function. Of course, if you aren’t accustomed to caffeine, it would be a mistake to drink a double espresso on the morning of the test! Instead, if you are comfortable with the idea, you should begin slowly introducing caffeine into your daily routine while studying.
*The Day Before the Test*
The most important considerations when it comes to food choices the day before a major test revolve around preventing discomfort. Ensuring a good night’s sleep free of stomach upset and heartburn is paramount.
● Avoid Heartburn
According to WebMD, fatty foods, large portions, and late-night meals are the main triggers for heartburn. To be safe, eat a light, small meal several hours before you head to bed.
You should strive to avoid red wine, garlic and onions, spicy foods, chocolate, citrus, and tomatoes, which are more likely to cause heartburn and reflux problems.
● Don’t be Adventurous
At some point in your life, you should definitely try Ethiopian food–it’s delicious! However, the night before your big test is not the time. Eat foods that are tried-and-true which you know are not likely to cause an upset stomach or bloating and gas.
● Stay away from Alcohol
Most people would be shocked to learn that a hangover doesn’t actually impact standardized test scores! However, it does impact one’s mood and comfort. Considering that every advantage should be seized, there’s no reason to imbibe the day before a major test. Better safe than sorry.
*The Morning of the Test*
So the big day has arrived! For breakfast, choose foods that release energy slowly and consistently so that you can avoid an energy crash at the most inopportune time.
● Complex carbohydrates
The most consistent energy will come from complex carbohydrates as opposed to simple sugars or energy drinks. Avoid candy, sodas, and sugary cereals. Instead, eat steel-cut oatmeal or incorporate beans or fruit into your breakfast to ensure your energy is consistent for several hours.
● Lean Protein
Many breakfast meats (seemingly the most delicious ones!) are protein-packed but fatty. Luckily, there are several options for meat-eaters and vegetarians alike which provide great protein without the grease.
For optimal test performance, choose turkey bacon or Canadian bacon, or try eggs, milk, and low-fat yogurt. Vegans can incorporate tofu, tempeh, chickpeas or nuts to get that crucial protein boost.
*During the Test*
Every standardized test allows you to bring snacks for refueling and keeping sugar levels stable during the marathon of a standardized exam. However, most do not allow you to eat or drink inside the room where the test is administered. Be sure to check the specific requirements for your test.
Great options for break-time refueling include easy-to-eat fruit such as an apple or banana, nuts and dried fruit, cheese, protein bars, and granola. Be sure to take a few sips of water for rehydration at the water fountain/bubbler, but don’t drink so much that you need to be excused to go to the restroom after the break!
With a bit of forethought and smart decision-making, you can use food to your benefit. No, you can’t kale your way to a top score without adequate study, but every advantage helps. Eating foods that support brain function and energy, combined with studying and strong preparation, may give you the leg-up you need for a stellar test result.
Bon Appétit!
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