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Community Corner

Eat to the Test

Some recipes and suggestions for foods that will help on test day.

With daylight savings time here, spring is in the air, and with it, educational testing. Food can be an important part of test preparation, and research suggests that a healthy breakfast has a significant impact on academic achievement.

A good breakfast goes a long way on a typical day of school.  Add pre-test butterflies to the equation, and healthy nutrition can make all the difference in performance. Some advocates say that a little nutritional planning, starting the week before a big exam, can significantly enhance test-day alertness and mental agility. It is recommended that test-takers emphasize carbohydrate intake the night before a test because the serotonin produced will help fight the jitters, and can provide a calming effect.

Good hydration is also important for enhancing physical and cognitive abilities.  Try to make a point of encouraging your students to drink water during study time the days before the test.

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Dieticians agree that fruit, fiber and protein are the most beneficial options for a morning of testing. Protein, such as eggs, slow-cooked oatmeal, peanut butter on whole grain bread or a bagel, low-sugar cereals, fresh fruit, yogurt, and low-fat milk are excellent choices.

The key is to provide a steady source of energy to the brain. Try to include food from all food groups in the morning. Fruit, fiber and protein help with focus, concentration and stable energy levels.  Avoid processed foods containing white flour and sugars, as they tend to adversely affect blood-sugar levels, thus brain function.

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Eating only carbohydrates for breakfast can also be problematic. The serotonin produced may increase feelings of sleepiness and relaxation. That combination does not bode well for test day, but could actually work well the night before a test, when a good night's sleep is imperative.

Despite best intentions, food preparation may get in the way of unforeseen commotion on the morning of the big test. One way to safeguard against a timing issue is to prepare a healthy breakfast the night before.

A slow cooker is ideal for making a delicious batch of steel cut oats. Mix the desired oats-to-water ratio as stated on the package, but add 25% more water to the slow cooker method. A cinnamon stick or split vanilla bean adds a great flavor to the oats while slow cooking. Set the cooker on low just before bedtime. The kitchen will smell fabulous when you wake up in the morning. Stir in some low-fat milk, berries and nuts just before serving the oatmeal.

Smoothies are also a crowd-pleaser in the morning, and can easily be made quickly the morning of a test or the night before. Put any combination of fresh or frozen fruit in a blender. Adding canned or fresh pineapple can be the perfect sweetener. Puree the fruit until smooth, and then add plain Greek yogurt to the mix. If you're making it the night before a test, give the concoction a quick whirl in the blender in the morning. Drink with a slice of whole wheat toast or half of a whole wheat bagel with peanut butter to round out the food pyramid at breakfast.

Allowing for a leisurely breakfast on a test day can do wonders to help students relax and calm the body and the mind. It's important to allow plenty of time for breakfast on test day.

Use the spring exams as teachable moments to help your children understand the importance of specific food choices. As children begin to understand food, and the role it plays in enhancing their body and mind’s performance, they will grow to appreciate healthier decisions.

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