What to Eat the Morning of a Difficult Exam

by | Healthy Eating, Healthy Living


We invest the most productive and crucial years of our lives preparing for exams. Exams that do decide our future and in a way shape it too. On D- Day, everything from when you wake up to what you wear and what you eat to how you commute matters and can affect the results. After investing yourselves emotionally and academically on an exam, you cannot afford to take a careless nod on aspects that could affect your performance and alter the results for you.  

We’ve grown up listening to advice such as, “Do not go to the exam hall with a filled tummy.” It does make sense since a filled tummy could make you sleepy and lazy. Clearly, we do not need to be a bit precise on our food choices, when it comes to the examination day. In this article, we shall be discussing the food you can consume on the exam day to give it your 100%. 

  1. Whole grains: 

Our brain cells (neurons) need twice the amount of energy compared to the rest of the cells of our body. Our body derives its energy from sugar. The sugar that we obtain from cold drinks and sodas is a simple sugar and gets consumed by the body in no time. We need to consume some complex sources of sugar like complex carbohydrates that do not get used up as soon as we consume them. It is advised that students must consume sources of complex carbohydrates like fruits, vegetables, and whole wheat in order to give the body enough sugar to derive energy from. 

  1. Dark fruits: 

Dark fruits and vegetables have always been considered better in comparison to the ones that are lighter in color. A primary reason behind this notion is the fact that the darker the fruit or vegetable, the more is its concentration of antioxidants. Antioxidants reduce the number of free oxygen radicals in the body and therefore prevent aging. Antioxidants are also required to maintain the energy levels in the body. Blueberries, strawberries, red beans, black beans, pinto beans, Artichokes, Prunes, Apples, and Pecans can prove to be great sources of antioxidants. 

  1. Omega-3: 

Omega-3 has been declared an excellent nutrient for the brain. It not only improves its concentration skills but also works on memory and general alertness. Omega-3 shouldn’t just be consumed on the exam day but consuming it regularly can prove to be very beneficial for memory and retentivity. The best sources of Omega-3 are fish, cod liver oil (capsules), and flax seeds. However, flax seeds might taste unpleasant and it is rather suggested that you use them in powdered form like spices. You could sprinkle it over your salad or on your Veggies. 

  1. Protein: 

Protein is not just a muscle-building food but for something that is crucial enough to be consumed on the day of your exam. The exam day gets you all anxious and stressed. Protein works to reduce anxiety and makes you feel more comfortable. It serves as a sustainable source of energy for the body and does not let you feel worked up in the middle of the exam. Lean meat sources like Canadian bacon serve as surplus sources of proteins. You can have egg whites but try avoiding the egg yolk since it does not contain any protein. Soy foods like soymilk and soy protein meat substitutes and low-fat milk also prove to be good sources of protein. 

If for example, you are pursuing nursing, you will have to sit down for the NCLEX RN examination. It is a tough one and you might want to be better prepared for it. Taking adequate protein in your diet will help you perform better. 

  1. Water and Yogurt: 

Greek Yogurt could be a great option since it has a surplus of Vitamin A, D, and Calcium. It is also a good source of protein and keeps you energized on the day of the exam. Water is a necessity and keeping yourself hydrated is one of the most important key points to consider. Make sure you drink enough water at regular intervals. Try carrying a water bottle with you if allowed. However, do not drink excessive amounts of water, which could cause excessive urination. 


To perform your 100% on the day of the examination, consider eating whole grains, fruits, and vegetables. Blueberries, strawberries, red beans, black beans, pinto beans, Artichokes, Prunes, Apples, Pecans, Canadian bacon, water, Yogurt, eggs, and fish could be the right food to keep you active on the day of the examination.