By Laura Finaldi, News Staff

While chugging a can of Red Bull to stay awake during midterms might seem easier than cooking a pot of spinach, the latter may be just what the overloaded brain of a stressed out college student needs, according to nutritionists.

When exams are in full swing, many students will neglect healthy eating altogether in favor of quick, sugary, fried fixes. Joseph Dynes, a junior computer engineering major, said he finds himself eating a lot of pizza, Wendy’s and sushi from On The Go on days when he has to study, because that’s what’s most convenient.

“Instead of spending 40 minutes to cook dinner, wash dishes and stuff, it’s easier to spend 10 minutes at Wendy’s and go back to studying,” he said.

Fast food and all of the hydrogenated oils that come with it are a definite no-no for Massachussetts-registered dietitian Laura Hartung.

Students should avoid eating any kind of processed foods or anything with hydrogenated oils or high-fructose corn syrup, she said, as these things can slow a person down and cause memory loss later in life. Instead, she recommended giving in to that sweet tooth by eating fresh, juicy berries, which are rich with antioxidants and can increase brain cell production.

“[Hydrogenated oils] actually can make the arteries to your brain rigid over time,” she said. “Giving them up is good for anything. If you want to study and keep your brain healthy then you should avoid this stuff.”

Hartung said leafy greens such as spinach, mustard greens and romaine lettuce are a good source of iron and can help the brain fight off stresses.

“If you don’t have enough iron you don’t get enough oxygen in your brain,” she said. “The more oxygen you have up there, the better your brain works.”

Foods containing omega-3 fatty acids such as fish, walnuts and soybeans can also help improve memory and concentration. Instead of reaching for a can of tuna to get these acids, Hartung said to instead try canned salmon, which contains less mercury.

“I know it sounds crazy, but it really does help you concentrate, and it’s good fat,” she said.

If it seems impossible to face an exam without coffee, never fear, Hartung said one cup of caffeinated coffee in the morning can boost the memory; however, it should be enjoyed in moderation and without cream or sugar.

“If you’re drinking more than three cups, that’s bad, but one cup can improve your memory,” she said. “Too much will give you the coffee jitters and you’ll crash.”

Fourth-year pharmacy major Ashley Doyle said she drinks up to four cups of coffee on days when she has exams, and eats mostly chocolate and french fries on the days leading up to her test.

“I don’t feel like I have time to cook,” she said. “I don’t want to go back and forth from the library to make a meal. As much as I would like to [eat better], I always say I’m going to do better but I ultimately never do.”

Doyle said she relies on fast food places like Wendy’s to get in a quick snack fix during times of stress.

“It’s fast and it’s cheap,” she said. “I don’t have time to go to Stop and Shop and buy groceries.”

Rachel Bater, a middler communication studies major, said although she finds herself grabbing the occasional candy bar more than usual, she still tries to keep her health in check.

“I’ll try to get a Luna bar or a yogurt or something,” she said. “I’m pretty conscious of my diet. I know it’s important to not really rely on sugar to keep you going.”

Hartung also had some suggestions for quick and healthy snacks that will go easy on the cramming brain. She said natural peanut butter on whole wheat toast is a healthy choice, as is anything with avocado in it.

“Take an avocado and chop it up and eat it with a whole grain cracker or carrots,” she said. “[Avocado] helps you think and remember details.”

While it may sound simple to some to make the extra effort to eat healthy snacks, Dynes said food is not his first priority during exam time.

“I mean, it’s nice to go home and get a home-cooked meal, it’s definitely a performance booster,” he said. “It’s just harder to do that on campus.”

Spinach and Avocado salad

Ingredients:

3/4 pound thick-cut bacon

3 tablespoons sherry vinegar

1 tablespoon honey mustard

Kosher salt and freshly ground pepper, to taste

1/3 cup extra-virgin olive oil

Two five-ounce bags of pre-washed baby spinach

1 pint grape tomatoes, halved

3 large scallions, white and tender green parts, thinly sliced lengthwise

2 large avocados, peeled and sliced into thin wedges

Directions:

Preheat the oven to 500 degrees. Arrange the bacon slices on a large, heavy, rimmed baking sheet.

Roast for 15 minutes or until golden brown, turning the slices halfway through.

Drain the bacon on paper towels and let cool, then cut the strips crosswise into one-inch pieces.

In a small bowl, whisk the sherry vinegar with the honey mustard and season with salt and pepper.

Whisk in the olive oil until emulsified.

In a bowl, toss the spinach, tomatoes and scallions with the vinaigrette.

Arrange the salad on plates, top with the sliced avocados and bacon and serve.

Source: Foodandwine.com

Raspberry-Vanilla Smoothie

Ingredients:

1/2 cup sugar

1/2 cup water

1 cup plain Greek yogurt

1 cup frozen raspberries

1/2 cup apple juice or cider

1 teaspoon vanilla extract

2 cups ice

Directions:

In a small saucepan, bring the sugar and water to a boil over medium-high heat. Simmer, stirring occasionally, until the sugar has dissolved, about five minutes. Cool for 20 minutes.

Pour the cooled syrup into a blender. Add the yogurt, raspberries, apple juice, vanilla, and ice. Blend until the mixture is smooth and thick.

Pour into glasses and serve.

Source: Foodnetwork.com