Discover the foods that make children smarter

Joy Bauer MS, RD, CDN TODAY nutritionist and diet editor • Profile • E-mail

Want to ace your next exam? Ditch the soda, cookies and candy — instead load up the following winning foods!

Whether you have a morning, afternoon or evening exam, your pre-test meal should consist of slow-release carbohydrate plus high-quality protein. This winning combination will help stabilize your blood sugar while fueling your brain with continuous glucose. Bottom line: You remain sharp, alert and ready to conquer

Pre-exam breakfast ideas

• Oatmeal with berries: bowl of oatmeal topped with 1-2 teaspoons sugar, fresh berries and a glass of skim milk
• Egg sandwich: 1-2 scrambled eggs between 2 slices of whole-wheat toast and a sliced orange
• Breakfast burrito: whole-wheat tortilla stuffed with a scrambled egg, shredded low-fat cheese, ½ cup black beans and optional salsa
• Waffles with peanut butter and bananas: whole-grain waffles, toasted and topped with peanut butter and banana slices

Pre-exam lunch ideas

• Turkey/cheese sandwich on whole-wheat bread with baby carrots and an apple
• Cold pasta salad tossed with light canned tuna, vegetables and low-cal dressing
• Leftover dinner: chicken stir-fry with rice
• Bowl of hearty lentil or black bean soup with whole-grain crackers

After-school homework enticers
When it comes to hitting the books, think fun/healthy finger foods:

• Low-fat popcorn
• Grapes (chilled or frozen)
• Apple slices with peanut butter
• Soy crisps
• Healthy dry cereal (Puffins, Mighty Bites, Heart to Heart, MultiGrain Cheerios)
• Baby carrots
• Pepper sticks (red, green and yellow)
• Cherry and grape tomatoes
• String cheese
• Edamame (in the pod)
• Raw almonds or cashews

4 extra credits for overall brain health

1. Hydrate with plenty of water.

2. Load up on omega-3 fats (fatty fish, omega-3-fortified eggs, ground flaxseeds and walnuts).

3. Eat foods rich in folic acid (spinach, oranges, broccoli and fortified breakfast cereals).

4. Get plenty of exercise.

Rodale

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Joy Bauer is the author of “Food Cures.”  For more information on healthy eating, check out Joy’s Web site at www.joybauernutrition.com

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