Tips

Want to ace your next exam or presentation at work? Ditch the soda, cookies, and candy.... Instead, load up on the following winning foods!

With Ramadan over, the grind of the exam season is back at full throttle. Whether you’re appearing for your GCE’s or gearing up for end-of-term finals and presentations, you won’t get far without brain food. Here are a few tips on eating for success. These tips are not only handy for the students concerned, but also for their concerned mothers, who can arm themselves with culinary armour to help their children win the exam battles.

Your pre-test meal should consist of slow-release carbohydrate plus high-quality protein. This winning combination will help stabilize your blood sugar while fueling your brain with continuous glucose. Bottom line -- you remain sharp, alert, and ready to conquer.

Pre-exam breakfast ideasOatmeal with Berries: bowl of oatmeal topped with 1-2 teaspoons sugar, fresh berries, and a glass of skim milk.

Egg Sandwich:

1-2 scrambled eggs between 2 slices of whole wheat toast; enjoy with a sliced orange.

Breakfast Burrito:

whole wheat tortilla stuffed with a scrambled egg, shredded low-fat cheese, ½ cup black beans and optional salsa.

Waffles with Peanut Butter and Bananas:

whole-grain waffles, toasted and topped with peanut butter and banana slices.

Pre-exam lunch ideas

Turkey/cheese sandwich on whole wheat bread with baby carrots and an apple Cold pasta salad tossed with light canned tuna, vegetables and low-calorie dressing.

Leftover dinner; chicken stir-fry with rice.Bowl of hearty lentil or black bean soup with whole grain crackers.

After-school homework helpers

Low-fat popcorn

Grapes (chilled or frozen)

Apple slices with peanut butter

Soy crisps

Healthy dry cereal (Chocos, Corn Flakes, Multi-Grain Cheerios)

Baby carrots

Pepper sticks (red, green, and yellow)

Cherry and grape tomatoes

Cheese

Raw almonds or cashews

Extra credit for overall brain health

Hydrate with plenty of water Load up on omega 3 fats (fatty fish for omega 3, eggs, pumpkin seeds, and walnuts)

Eat foods rich in folic acid (spinach, oranges, broccoli, and fortified breakfast cereals)

Get plenty of exercise