It's the night before your exam. You've got your carrel, your books and 14 hours left, and you're… eating. Pre–exam nosh is unavoidable, but there's got to be something better than Doritos. We checked in with Katy Meassick — Student Health's newest nutritionist — to get up to speed on what we should be eating when the going gets tough.
Street: When we’re stressed, why do we crave certain foods, and why are these foods so often junk/snack foods? Katy Meassick: When anxiety levels rise, cravings increase and usually are focused on simple carbohydrates and fat. The simple carbs, usually sugar, have been shown to boost levels of the hormone serontonin which provides calming effects. On top of that, researchers have also found that the combo of fat and sugar may have a higher calming effect. It really can be a combination of brain memory, actual cravings, habits and genetics. There have been additional studies that show a diet lacking in variety can lead to more food cravings […] My best advice is to eat everything you like in moderation to avoid such cravings.
Street: Are certain foods or food groups better suited to help us cope with stress? KM: Stress (physiological and mental) requires the body to use more of all of the nutrients that it needs. Nutrient deficiencies cause the body to work inefficiently, nutrient dense foods support the body’s repair, growth of tissues and overall wellness and stress increases the need to eat a variety of foods and at regular intervals. Think of mental stress in the same way as physical stress changing the food needs of the body. To manage stress, consume a balanced diet with lots of color (green leafy veggies, whole grains, plenty of fruits and vegetables). Be sure to include healthy fats and lean proteins (chicken, fish, beans, eggs, etc.). Also, eat minimally processed foods and avoid excessive amounts of sugar, caffeine and alcohol. Be sure to drink enough water throughout the day — about 16 ml of fluid per pound of body weight.
Street: If we do drink alcohol when under stress, are certain types better than others? KM: When it comes to alcohol, the portion matters and the mixers in the liquor make the difference. It is ideal to stay away from fruit juices and full calorie sodas as mixtures — these can make your drink 100–200 calories higher than the beer or wine. There are researched health benefits to a moderate intake of alcohol, which is 1–2 drinks of the correct portion in a day. This does not mean all the days can be saved up [for] one night.
Street: Is it in poor judgment to snack late at night (i.e. when staying very late in the library)? KM: It is not in poor judgement if in fact you are actually hungry. Some individuals have the tendency to mistake thirst for hunger and choose to snack out of boredom. If indeed you are actually hungry, you should choose snacks such as airpopped popcorn, veggies and lowcal dressing, pretzels or even half of a PBJ on whole grain bread. Eating out of boredom is never a good idea. Drinking water while studying or even chewing gum can keep you busy to prevent mindless snacking.
Street: How important is breakfast before an exam, particularly for those not accustomed to eating much in the morning? KM: Breakfast before an exam is imperative — breakfast every day is imperative. Glucose stores are depleted after a night of sleep — your brain only runs off of glucose so when you wake up and do not eat breakfast your brain has no fuel to perform at maximum performance during that exam. For those who aren’t accustomed to eating breakfast, you don’t actually have to “chew” a breakfast; a smoothie with yogurt, peanut butter and some fruit will be able to provide your brain with adequate nutrients, too. There is a lot of research that [shows] improved test scores in those who eat breakfast on a regular basis.
