We have mentioned on previous articles the importance of nutrition and its effects on our productivity. To guide you much better, we have joined Nawel Benouaze for effective advice and guidance.

• Firstly, Shall we get to know more about Miss Nawel Benouaze?
– “It is Nawel. I am 24 years old; I am a master two nutrition and pathology student. It is a field that I have always wanted to experience, give advice to others, help them feel good about themselves, have a good bodyline, and a healthy lifestyle. It has always been my ultimate goal, and I am very passionate about this area “.

• Dear Nawel we have reached for your passion and the importance you give to nutrition. Can you clarify more its importance and relation to succeeding exams for our readers?
– It is important to study well in order to be successful. However, eating well and following a good nutritional balance is also important because during exams your brain consumes energy. This to say that exam success depends also on your plate!

• Now that our readers are put into the general image, we might still need to go on further details! How can we know that we are having the right nutrition for the exams Period?
– Here are some nutrition tips to put the odds in your favor:
Never skip meals during exam period! Whether it is breakfast, lunch, dinner or a snack. Energy needs are important and if they are not assured, the body is less efficient! Give yourself snacks and a little pick-me -up when you feel that you need them by favoring dried fruits (figs, grapes, almonds …) (they are an effective solution for thoughts disturbances and attention, or (fresh apple, orange …) to also consume in case of fatigue. Especially in the middle of the afternoon. Otherwise, avoid nibbling, especially if you crave cakes and sweets. Eat varied but balanced! You have to diversify your diet as much as possible during the week of revision and it is necessary to eat differently at each meal.

• As you know, final exams are happening in most learning levels, and preparing for the big day is something we all do consciously or unconsciously, but if we know little about nutrition then we might do it all wrong!
– The day before, you should go to bed early in order to get as much rest as possible. In addition, limit the consumption of red meats, which, with their booster effect, may cause you sleep disturbances. Sleeping well allows the body to regenerate cells and memorize what has been learned during the day. Therefore, to guarantee a good, restful and effective sleep, there are several rules to follow: avoid a meal that is too heavy in the evening or difficult to digest, bet instead on raw vegetables or cooked vegetables. Limit the consumption of tea, coffee or tobacco from 4 p.m. If you have trouble falling asleep or tend to wake up at night, some herbs can help you like verbena or chamomile.

• What about the day of exams breakfast? Shall we keep considering what to eat?
-Most skip this meal either for lack of time, or for lack of appetite, but it is the most important meal of the day. Therefore, you have to have a well-balanced and varied breakfast:
1) – A dairy (Milk or yogurt, or a portion of cheese)
2) -A fruit (raw or in juice without sugar; prefer fruits rich in vitamin C, orange or kiwi; …)
3) -A cereal product (Toast with butter, or wholegrain cereals, but not very sweet and with dried fruits).
4) -Hot drink (tea or coffee).

• Some of us while being stressed they forget to eat or they end up having an increased appetite! In this case, what shall we eat during the exams?
-During the exams, you should have snacks:
Cereal bars, fruits (banana, apple, etc.), and dark chocolate which is excellent when you feel stressed because its virtues on the mental faculties are recognized.

• Do you have any tips for us to properly, prepare plates of main meals such as lunch?
– All macronutrients (proteins, fats, and carbohydrates) provide energy, the one the brain prefers is glucose. To ensure its regular consumption, it is necessary to choose a good base of “slow” carbohydrates (or slow sugars) which help to maintain the level of sugar in the blood at a constant level. Therefore, during meals, favor foods with a low glycemic index such as:
1)- Pasta, semolina, rice, wheat, Potatoes , and vegetables such as white or red beans, split peas, chickpeas, lentils; Fruits like cherries, apples or peaches .
2) – balanced menu must contain a starter (raw or cooked); a protein dish (a meat, and preferably favor oily fish which are rich in omega 3 that helps to promote brain connections. A starch: (potato, rice or complete pasta). Dairy: (milk; yogurt, cheese) and a piece of fruit.
3)-You should consume five fruits and vegetables per day and diversify your diet as much as possible.
4) – We do not put escalope rice and white soup in one meal, for example. A colorful menu is more attractive and appetizing than a white or green menu.

• Due to your domain of interests, you surely have heard of those situation where we try to find a magical solution to boost our memory, is there any solution in foods for that?
– Yes! Food can be of a good help to boost your memory:
1)- Fill up on vitamins B1 and B3 by taking brewer’s yeast, or vitamin C found in fruits such as kiwis, oranges or vegetables. They play a role in nerve transmission, and help maintain a good level of brain performance. Likewise, dried fruits stimulate the secretion of serotonin, which acts on mood, sleep, and increase the effects on memorization.
2) – If you feel the need (fatigue, stress …), you can turn to food supplements such as minerals (iron, magnesium …) or vitamins. However, do not be fooled by miracle drugs: at best, they are ineffective, and at worst dangerous. For any case, ask your doctor for advice before going to the pharmacy or ordering on the internet.

• Do you have any other advice for us that can be useful for our well-being?
– Healthy eating is good, but with exercising, it is even better. Even to reduce stress, it is important to practice a physical activity such as half an hour of jogging for example.