By Joni BoydTuesday 1 Oct 2024WeekendsHealth and WellbeingReading Time: 4 minutes
Parents all around NSW are trying to support their kids as they study for and sit their HSC exams.
Key points
- “Eating the right foods can really make a difference in their performance and how they feel.”
- In short, Katrina advises, “take care of your body and your mind will follow.”
- Listen to this conversation in the player above, on the Hope 103.2 app and wherever you get your podcasts.
Accredited Dietitian Katrina Hull says there are some simple things parents can do to support their kids this month.
“Eating the right foods can really make a difference in their performance and how they feel,” Katrina said.
“Nutrition is vital because what we eat can directly affect our energy levels, concentration and our overall mental wellbeing.”
So, what should we be feeding them?
Even though teenagers often crave quick energy boosts from sweet snacks or caffeine, Katrina says these choices can lead to energy crashes and heightened anxiety.
With the right dietary choices, students can sustain their focus and energy levels, ensuring they’re at their best during exams.
Three vital food groups
There are three food groups which Katrina says are particularly important around exam time:
Omega-3 fatty acids: a brain booster
Omega-3 fatty acids are essential for brain health, Katrina explains.
“They can be found in oily fish like salmon and sardines, walnuts, and chia seeds,” Katrina said.
These fatty acids are known for their ability to support cognitive functions, which is incredibly beneficial during periods of intense study and exams.
“Looking after our brain health with omega-three fatty acids can really make a difference in performance and how [students] feel during exams.”
“Eating the right foods can really make a difference in their performance and how they feel.”
Complex carbohydrates: sustained energy release
Complex carbohydrates play a pivotal role in providing a steady source of energy.
Foods like whole grain breads, pasta, sweet potatoes, and legumes are excellent choices.
“Low GI carbs are carbs that are slowly released, slowly broken down during the day,” she said.
“They take the body longer to break down and therefore release energy steadily.”
These carbohydrates ensure that students avoid the sharp spikes and crashes in their blood sugar levels, maintaining energy and concentration throughout the day.
Proteins: enhancing concentration and alertness
A diet rich in protein supports concentration and alertness. Lean meats, fish, eggs, and beans are recommended sources.
“Protein helps with concentration,” Katrina said.
“We want students concentrating during this stressful time.
“Include proteins regularly throughout the day.
“Some good sources are eggs, lean meats, fish, and beans.”
Protein’s role in stabilizing blood sugar levels also assists in providing sustained energy, vital for long study sessions.
Katrina says it’s all about being organised, planning out meals and snack options in advance.
How to create a balanced diet for your teen
So, how do we include these food groups in our teenager’s diet?
Katrina says it’s all about being organised, planning out meals and snack options in advance.
Balanced meals before exams make all the difference
Eating balanced meals enhances focus and energy.
For breakfast, “Oats with berries and a dollop of Greek yogurt,” or “eggs with baby spinach and mushrooms on grainy sourdough” are excellent choices.
“A balanced meal includes protein, healthy fats, and complex carbs,” she said.
Smart snack choices are vital
Healthy snacks during study breaks prevent energy crashes.
Katrina recommends fruit, a handful of nuts, or whole grain crackers and cheese.
These options balance protein, healthy fats, and low GI carbs, providing sustained energy without the crash.
“For a quick study break snack, consider yogurt with berries or a piece of fruit,” Katrina said.
“These snacks provide a balanced intake to keep you fueled without those sugar crashes.”
A balanced meal includes protein, healthy fats, and complex carbs.
Foods to avoid
To maintain optimal focus, it’s crucial to avoid sugary snacks and caffeine overload.
These can cause sharp spikes in energy followed by crashes, increasing fatigue and hampering performance.
“Sugary snacks can cause a sharp spike in your blood sugar levels followed by a crash,” she said.
“It’s also important to try and limit caffeine. A little bit can help with alertness, but too much can increase anxiety and disrupt sleep.”
How to manage stress with quality sleep and nutrition
Sleep-promoting nutrients
Understanding how nutrition impacts sleep and stress is as important as managing daily energy levels.
Magnesium supports muscle relaxation and sleep quality.
“Leafy greens, nuts, seeds, and legumes” are rich in magnesium, making them ideal for inclusion in an exam-time diet.
“Magnesium can help relax muscles and improve sleep,” Katrina said.
The role of tryptophan
Tryptophan is another essential nutrient that aids in sleep by increasing natural melatonin levels.
Foods such as turkey, pumpkin seeds, and cherries can be added to the diet.
“Tryptophan in foods like turkey, pumpkin seeds, and cherries helps increase melatonin, which is beneficial for deep sleep,” she said.
In short, Katrina advises, “take care of your body and your mind will follow.”
Timing and portion control
Avoiding large meals late at night can prevent sleep disruption, which is critical during exam periods.
Katrina notes that heavy foods can significantly affect sleep quality, so students should be mindful of their evening eating habits.
“Large meals and heavy foods late at night can really disrupt sleep.”
In short, Katrina advises, “take care of your body and your mind will follow.”
Listen to this conversation in the player above, on the Hope 103.2 app and wherever you get your podcasts.
Article supplied with thanks to Joni Boyd. Joni is the Digital Media Coordinator at Hope 103.2. She is passionate about the power of stories shared, to transform lives.
Feature image: Photo by CanvaPro