– Never skip breakfast: it fills the body with energy and enhances performance till midday. It is important during preparation but also on the exam day!
– Eat regularly every 3-4 hours: 3 meals per day are not enough, do add 2-3 snacks in-between. The brain needs a regular energy feed in order to be able to operate properly.
– Hydrate: Water and fresh juices are extremely important for hydration and our mental process, especially during the hot season.
– Say Yes to good fats: these are mainly in olive oil, fatty fish, dried fruits and nuts and help you to concentrate and memorise. Incorporate these in your daily routine, by using olive oil instead of margarine, butter or animal fat. Moreover, add 1 portion of dried fruits or fish in your daily routine.
– Fruits and vegetables: Fruits provide glucose, the body’s “fuel”. Both contain anti-oxidant vitamins such as C and E and the B-complex vitamins that will enhance your memory and nervous system. They are also a source of water for your body!
– Dark chocolate: it contains ingredients that boost the body, help to minimise stress and improve the mood and so it should be added to your diet during the exams period. It is better to consume it in early afternoon when performance tends to slow down. However, more composite sweets should better be avoided because they contain very bad fats.
– Be careful with the kind of meals consumed: avoid heavy meals, ready-made meals (fast food) and soft drinks because they may lead to bloating and moderate your mood to study.