Finals week is coming up and to many this means lots of ‘cramming sessions’ and late nights! What do you reach for first to get you through these study sessions? Energy drinks, coffee, whatever is in the nearest vending machine?
These seem to be staples to any college student’s diet during finals week. With all of the energy claims and convenience it is easy to see how these items sound appealing. That is until you read the nutrition label.
Hey I’m young and healthy why should I care about this? - Interestingly, a study surveying 136 students at a large southern plains university found that decreased energy drink consumption was associated with increased academic performance. This could be related to the possibility of students procrastinating and then increasing energy drink consumption for stressful events such as exams or final projects. Researchers have found students perform best when they approach academics with “distributed” versus “mass” practice and when they engage in healthy habits. Healthy habits include adequate nutrition, maintenance of exercise, sufficient sleep, etc.1
It is up to you to read the labels and make the decisions!
For convenience, I have seen some stores carry single serving packages of a vegetable, a slice of cheese, and almonds. This is a great snack and so easy to pack in your bag! They can be found in the produce section. You could always make this on your own if you happen to find a few minutes to spare (from your crazy studying!) to cut some veggies and cheese.
Water. This is the best way to hydrate. It is easy to become dehydrated and this can lead to sluggish thinking. This is probably especially important to you this week. If you find yourself at a vending machine, water or vitamin waters are better options over sugary drinks which may make you ‘crash’ later. Or go the less expensive route using your own reusable water bottle.
Granola bars can be a good snack option but they can also like consuming a candy bar. Read your labels and shoot for ones which are lower in sugar. Granola bars higher in protein and fiber can help keep you feeling fuller longer – definitely a benefit during your long study sessions!
Packing a fruit is an easy and quick way to pack some nutrition (brain food) in your day. An apple and peanut butter is a tasty combo and the protein from the peanut butter can help satiate you longer. An apple or grapes and cheese are also a good option with the same concept. Easy packable fruits include: apple, orange, grapes, bananas
If you find yourself hungry and forgot to pack a snack, here are some good choices that can be made at the vending machine suggested by the Academy of Nutrition and Dietetics:
Reference List
1Pettit M. Perceived Stress, Energy Drink Consumption, and Academic Performance Among College Students. Journal Of American College Health [serial online]. April 2011;59(5):335-341. Available from: Psychology and Behavioral Sciences Collection, Ipswich, MA. Accessed April 28, 2014.
These seem to be staples to any college student’s diet during finals week. With all of the energy claims and convenience it is easy to see how these items sound appealing. That is until you read the nutrition label.
Hey I’m young and healthy why should I care about this? - Interestingly, a study surveying 136 students at a large southern plains university found that decreased energy drink consumption was associated with increased academic performance. This could be related to the possibility of students procrastinating and then increasing energy drink consumption for stressful events such as exams or final projects. Researchers have found students perform best when they approach academics with “distributed” versus “mass” practice and when they engage in healthy habits. Healthy habits include adequate nutrition, maintenance of exercise, sufficient sleep, etc.1
It is up to you to read the labels and make the decisions!
For convenience, I have seen some stores carry single serving packages of a vegetable, a slice of cheese, and almonds. This is a great snack and so easy to pack in your bag! They can be found in the produce section. You could always make this on your own if you happen to find a few minutes to spare (from your crazy studying!) to cut some veggies and cheese.
Water. This is the best way to hydrate. It is easy to become dehydrated and this can lead to sluggish thinking. This is probably especially important to you this week. If you find yourself at a vending machine, water or vitamin waters are better options over sugary drinks which may make you ‘crash’ later. Or go the less expensive route using your own reusable water bottle.
Granola bars can be a good snack option but they can also like consuming a candy bar. Read your labels and shoot for ones which are lower in sugar. Granola bars higher in protein and fiber can help keep you feeling fuller longer – definitely a benefit during your long study sessions!
Packing a fruit is an easy and quick way to pack some nutrition (brain food) in your day. An apple and peanut butter is a tasty combo and the protein from the peanut butter can help satiate you longer. An apple or grapes and cheese are also a good option with the same concept. Easy packable fruits include: apple, orange, grapes, bananas
If you find yourself hungry and forgot to pack a snack, here are some good choices that can be made at the vending machine suggested by the Academy of Nutrition and Dietetics:
- Small bag of pretzels
- Fat-free or reduced-fat popcorn
- Whole-wheat crackers with peanut butter or cheese
- Small bag of peanuts, almonds or trail mix
- Whole-grain granola or cereal bars (un-frosted/ lite in sugar varieties)
- Graham or animal crackers
- 100-percent fruit or vegetable juice
- Dried fruit like raisins, cranberries, apricots
- Microwaveable soup or oatmeal.
Reference List
1Pettit M. Perceived Stress, Energy Drink Consumption, and Academic Performance Among College Students. Journal Of American College Health [serial online]. April 2011;59(5):335-341. Available from: Psychology and Behavioral Sciences Collection, Ipswich, MA. Accessed April 28, 2014.