By Lauren Matheny, Lifestyles Editor
What you eat while studying can affect your memory, mood, and general well-being. Though it might seem easier to rip open a bag of chips or scarf down a candy bar, making healthful and easy choices can go a long way to energizing students for studying marathons or long days of classes.
The old adage “you are what you eat” has some truth to it—food is an essential building block of the body. The food you eat determines your immune health, energy level, ability to focus, and many other factors vital to a healthy student body.
One of the first rules for a healthy studying mind is to avoid quick sugar available in foods like candy, pastries, and soda. These foods contain simple carbohydrates, which are overly refined sugars that have little to no nutritional value. The rush of energy given by the glucose in these foods quickly dissolves, and leaves the body feeling weaker and hungrier. Instead of reaching for sugary treats, opt for a sweet fix from fruit.
Here are a few simple, sweet recipes that are easy to make in a dorm room, and simply to carry while on the go.
Banana Burrito
1 whole grain wrap or tortilla
2 tbs. peanut butter
1 banana
*your choice of add-ins! Some good choices include a tablespoon of chocolate chips, 1/8 cup crushed pretzels, or an 1/8 cup cereal like Rice Crispies or Honey Bunches of Oats for added crunch.
- Spread the peanut butter out evenly onto the tortilla or wrap.
- Place the banana in the center.
- Add in your mix-ins!
- Wrap into a burrito
This wrap provides all of the essentials for a healthy study session: the whole grain tortilla provides complex carbs, which provide a long-term boost of energy. The banana delivers a burst of energy from natural sugars and a high potassium content. The peanut butter provides essential protein and fats for a healthy brain.
Apple Crunch Sandwich
1 apple, cored and sliced into circles
2 tbs peanut butter
1/3 c granola or crunch cereal
2 tbs. semi-sweet chocolate chips
- Core the apple and slice it width-wise into circles (they should look like donuts)
- Spread the peanut butter along the slices
- Pour the granola and chocolate chips onto the peanut butter
- Place the other apple slice on top to form a sandwich.
This healthy sandwich provides the added benefit of apples, which are rich in immune system boosting antioxidants, and full of fiber, which allows the stomach to feel satiated longer.
In the mood for a savory snack? Instead of looking to pizza or a late-night taco run, look for healthier and easier options that will keep you in the studying zone while filling you up.
An excellent choice of a savory snack is fresh veggie sticks (carrots, celery, and sliced peppers provide the crunch of potato chips without the cloying fats) dipped in hummus.
Another good choice is pumpkin seeds, which are very high in zinc, a mineral essential to memory. You can purchase roasted pumpkin seeds at the grocery store. Nuts also make an excellent choice for an on-the-go snack. Almonds, pistachios, and cashews are all healthy options, bursting with omega-3 fatty acids that will fill up your stomach. Another brain-boosting choice? Peanuts, which are high in foliate, a substance thought to increase cognitive ability and lessen forgetfulness.
Here are a few savory snacks that will curb study time hunger:
English Muffin Pizza
1 whole-grain English muffin
1 stick low-fat mozzarella string cheese
2 tbs. tomato sauce
*Toppings of your choice! Fresh veggies including peppers and spinach are a great option.
- Toast the English muffin
- Peel the string cheese into strips. Place the muffin on a microwavable plate and top with the cheese.
- Microwave for thirty seconds, or till cheese begins to bubble.
- Spoon the tomato sauce onto the muffin, and top with the veggies of your choice.
This easy snack creates a perfect blend of carbohydrates, fats, and a mood-boosting dose of dairy.
Triple Healthy Trail Mix
¼ c peanuts (or other nut of your choice) *unsalted and unsweetened
1 c whole-wheat pretzels
2 tbsp. chocolate chips
¼ c raisins, craisins, or other dried fruit
¼ c sunflower seeds or pumpkin seeds
½ c rice Chex or whole-wheat Cheerios
- Toss all the ingredients together in a plastic bag. Feel free to mix and match as you like!
*In the mood for something new? Find 21 healthy trail mix recipes at Greatist.
Finally, one of the healthiest habits students can maintain during studying is a regular eating schedule. Many students are tempted to skip meals during the day, leaving them starving and ready to binge around dinner time. Keeping a regular schedule of meals and snacks (most doctors encourage eating every three to four hours) will allow the body to maintain a level of energy all day, without the highs and lows that come from sugar shortages to the brain.
As easy as it is to reach for an unhealthy snack during the busy weeks ahead, finding the time to make your own healthy options is an empowering way to take control of your healthy study habits.
Sources:
BBC Good Foods
Associates Degree 100 Healthy Snacks
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