Written by Kera Cashman, Medical Dietetics Intern
Finals week is here and we know that means students are studying for long hours and getting less sleep. To help fuel your body for long study sessions and keep your energy levels up throughout the day, consider these tips: 
- Fuel your body by eating within 1-2 hours of waking up and every 3-4 hours after that. For those who forget to eat, it may be helpful to set alarms on your phone to remind yourself.
- If you’re studying at the library, pack meals that give you a mix of macronutrients (carbs, protein, and fat), along with a fruit or veggie. Examples include:
- Sandwich or wrap with protein (i.e. chicken, turkey, tofu), cheese, veggies, hummus or avocado
- Peanut butter and banana sandwich, protein shake
- Protein bar or shake, fruit with nuts or nut butter
- Tuna salad with crackers, yogurt, fruit or baby carrots
- Greek yogurt with fruit and nuts
- When hungry between meals and to sustain your energy levels throughout the day, have a snack that includes a protein or dairy source with a grain, fruit or veggie. Examples include:
- Hummus with veggies
- Greek yogurt or cottage cheese and fruit
- Hard-boiled egg and fruit
- Fruit with nuts or nut butter
- Protein bar or shake with fruit
- Take a 5-minute study break every 1-2 hours by doing something active, such as going for a walk, taking the stairs, folding laundry or washing dishes. This will get your energy levels back up!
- Avoid drinking too much caffeine to prevent crashing later or affecting the quality of your sleep. The recommended amount is 2-3 cups of 8 oz of coffee per day. Check out our caffeine handout for more information.
- Instead of eating when not hungry while studying, consider alternative activities, such as drinking a beverage (i.e. water, tea, flavored water), chewing gum, listening to soft music without lyrics, using a fidget cube or silly putty, etc.
Good luck with finals!