Nutrition Recommendations

Examination periods are among the most challenging and stressful periods of student life. For those who will take the exam, pre-examination and on the day of the exam provide a significant contribution when they contain the right choices. As stress factor is effective in this process, nausea and vomiting are frequently encountered in students. People should not be forced to eat in order not to trigger unwanted situations.
Everyone’s eating habits and taste is different because it is useful for your digestive system that you do not like, do not consume foods that may cause distress. Choose the balanced foods you love. One day before the exam, do not try to consume the food you did not eat so far that day. Multi-fatty, heavy foods rather than protein, carbohydrate, fat-balanced light foods should be preferred. If possible, prefer home cooked meals instead of outside meals before the exam. Avoid eating risky foods with mayonnaise, sauce and chicken if you are forced to eat outside.
In order to increase success, high consumption of sweet foods such as sweet and chocolate is inaccurate. Contrary to popular belief, table sugar, simple carbohydrates, blood sugar is rapidly increasing and lowering the brain does not meet the need for sugar and causes hypoglycemia in the blood (drop in blood sugar). This situation; attention disorder, concentration disorder, and sleep state. Foods such as fruit, bran bread, brown rice, wholemeal pasta, bulgur, oats, which do not increase blood sugar, should be consumed.
Stress instantly decreases the tendency to frustration and reluctance, falling asleep. Therefore, it is very important to have regular sleep before the exam and to take the examination with sleep. It has been observed that vitamin C-rich diet reduces adrenaline levels and reduces stress in reducing stress. For this reason, fruits and vegetables rich in vitamin C should be consumed frequently. Vegetables and fruits such as oranges, kiwi, potatoes, peppers, carrots and broccoli are rich in vitamin C. Especially, fish, walnuts, olive oil, green leafy vegetables, red meat, molasses, parsley, green pepper, kiwi, orange, rosehip must be included in your weekly and daily nutrition.
The choices in this meal are of great importance as the nutrition in the exam morning will directly affect the performance of the exam. Definitely breakfast should not be skipped, a balanced meal should be consumed with the right choices. When you wake up in the morning milk, eggs, cheese, bran bread, oatmeal, such as blood sugar quickly raise or lower a balanced breakfast should be done. For breakfast, prefer tea, coffee, herbal tea instead of cola.

Sample breakfast menu:
1 cup of fruit juice (freshly squeezed preferred) or herbal tea
1-2 slices of cheese
1 egg (Boiled or oil-free pan omelet)
Tomato cucumber
4-5 pieces of olives
1 tablespoon of molasses
2 -3 slices of whole wheat bread
3 full walnuts or 5-6 almonds and 1 tablespoon raisins

Avoid consuming sugary foods during the examination. You can consume foods such as small wholemeal sandwiches, wholemeal biscuits, milk and water in order to prevent your blood sugar from falling.

Yeditepe University Hospital
Nutrition and Dietetics Expert Nazlı Şişik