Fueling for Finals – A Q&A with Nutritionist, Jess Deer

December 3, 2024 by Paige Stanley

Finals Week is just around the corner, and it’s the perfect time to start adopting healthy nutrition habits to fuel your brain. We sat down with Jess Deer, MS, RDN, CD, our HFS Nutrition & Systems Manager, to learn some tips for boosting brain and body health so you can ace your exams! 

This Q&A has been edited for clarity and content. 

Paige Stanley: My first question is: how do food and nutrition impact studying and scholastic performance? 

Jess Deer: Oh, it impacts everything! Food is fuel, and we need that fuel to support our brains and studying. The fuel that the brain uses is glucose, and we can get glucose in a number of ways. We could get it by eating high sugary foods like high fructose corn syrup, but that gives us a very high spike and then drops us way down below what our normal blood glucose levels should be. With that drop, we get a lot of fatigue. You don't want to be fatigued when you're studying or when you're in the middle of an exam. Choose complex carbohydrates such as starches and whole grains to prevent these dramatic fluctuations of blood glucose levels. 

Ideally, we want a very consistent flow of glucose, and the way that we do that is by bringing in other macronutrients. Protein helps slow the absorption of glucose, so you don’t have a huge spike and drop of blood glucose. Fat and fiber do this as well. Including lean protein, healthy fats and fiber with your carbohydrates helps to keep steady and stable blood glucose levels to support brain health and overall body health.  

PS: What advice do you have for students to properly fuel to help improve concentration, mental clarity and the like?  

JD: Definitely do not skip meals. I don't know about anyone else, but when I skip a meal, the only thing I can think about is food. I am not thinking about studying or the questions on exams. You should have regular meals three times a day. I would also include snacks in between, so we're getting that steady amount of glucose into our body.  

You definitely want to eat before a test. I would say eating a light meal about half an hour before an exam would be sufficient.  

PS: What foods or meals can help with the side effects that come with Finals Week such as stress, anxiety and sleep deprivation? 

JD: One great set of nutrients to help is Omega-3 fatty acids, which are found in fish, nuts and seeds. There are three types of Omega-3s: DHA, which has been shown to help support brain health and concentration, and EPA, which supports mood. By eating fish, you're getting both of these brain nutrients. For folks who don’t eat fish, ALA is found in nuts and seeds and a precursor to EPA and DHA. Your body will convert ALA into EPA and DHA. 

PS: Are there any specific foods or meals you’d recommend that students can easily find in the dining halls? 

JD: I created a list!  

Breakfast: 

• Yogurt parfait with Greek yogurt and berries (Central Production Kitchen*) – Berries are rich in antioxidants, which help reduce oxidative damage in the brain. 

• Porridge with berries and yogurt parfait (Husky Grind) 

• New Yorker bagel with salmon (Orin’s Place, Husky Grind Mercer, Denny Cafe) – The salmon provides EPA and DHA. 

Lunch: 

• Harissa salmon salad (Meze) 

• Tuna poke bowl (Microsoft Cafe) 

• Salmon BLT (Cultivate) 

• Avocado toast (Cultivate) – Avocado provides monounsaturated fatty acids, which support brain function. 

• Artichoke chickpea stew (Center Table Plate and Local Point Plate) – Provides lean protein, fiber, and antioxidants from multiple vegetables 

Dinner: 

• Roasted spiced salmon or Grilled marinated portobello mushroom with UW Farm sautéed greens (Center Table Global) – Greens and mushrooms are rich in antioxidants and essential vitamins for brain health. 

• Chana masala with turmeric roasted cauliflower and masala spiced potatoes (Local Point Global) – The spices in these menu items are loaded with antioxidants. 

• Quinoa bim bop bowl (Local Point Tero) – This bowl is a good source of lean protein, fiber and antioxidants.

Snacks: 

• Northwest Delights trail mix (District Market) 

• Smoothies (By George and Dawg Bites) – These are full of antioxidant-rich berries, including acai. 

• Chia pudding (CPK*) – Chia provides ALA fatty acids. 

• Hard-boiled eggs (District Market) 

PS: How does hydration impact brain productivity? How much water should students be drinking? 

JD: Water is super important. We know that glucose is needed for our brain to function, and it gets to our brain through our cardiovascular system, which is primarily water. When you're dehydrated, you're slow in your thinking and you're fatigued, so you need to make sure that you stay hydrated throughout the day for brain support. You should have about 100 ounces, so – about 12.5 cups of water. Almost any kind of liquid counts, and that even includes coffee and tea! Of course, alcohol does not count for this daily liquid requirement. 

PS: That leads me to my next question: what are your recommendations for caffeine consumption during Finals Week?  

JD: Caffeine is helpful. It definitely helps with short term alertness, and there's evidence that suggests it has long term brain health benefits. But you can always have too much of a good thing. The current recommendation is a maximum of 400 milligrams of caffeine per day, which is about one grande cup of coffee. 

At the same time, you don't want to change your caffeine routine too quickly. I recommend sticking with your current routine during Finals Week and then gradually aligning with the caffeine recommendation.

PS: What are your thoughts on other forms of caffeine, like energy drinks? 

JD: You would really want to stay within the amount of caffeine that's recommended. I'm also not a fan of high fructose corn syrup and simple sugars, simply because of that roller coaster ride of blood glucose that you get with these ingredients. So, I would say, consume those in moderation.  

PS: What is your advice on staying fueled when studying late into the night? 

JD: When I'm studying late, I usually have a trail mix with me. It is rich in nuts and healthy dried fruit for protein, healthy fats and antioxidants. I also put dark chocolate in my trail mix to provide a little bit of sweetness and more antioxidants. Cocoa flavonoids have been found to support brain health as well. I would recommend having something like this as an evening study snack.  

There are also fresh berries and fruit at the District Markets and through our Central Production Kitchen (CPK). Those are great snacks, especially at night, because it'll give you just a little boost of sugar for brain energy but also have fiber to slow the absorption of that sugar. 

It's also very important to have a healthy sleep cycle. You want to make sure you're getting at least eight hours of sleep per night. It's just as important as food for studying. Although I understand the urge to stay up late and cram, your sleep is very important and should also be part of your daily diet routine. 

PS: What are some common Finals Week nutrition mistakes that students should avoid? 

JD: Definitely avoid high sugar foods and high fatty foods—anything that's going to make you feel sluggish and run down should be avoided as much as possible during Finals Week. 

PS: Do you have any further advice for students? 

JD: Good nutrition for brain health is not just a Finals Week goal. This should be something that you are looking to accomplish throughout your entire quarter, academic year and life. Focusing on healthy blood sugar control, staying within the recommendations for the amount of sugar and fat and caffeine that we should have in our day will, over time, support brain health, memory and function throughout your life. Think about it as a plan to move forward as a lifestyle change from here on out. 

With all of this—food, caffeine, sleep—it's all about balance. 

*The Central Production Kitchen (CPK) refers to the food items offered at the District Markets as well as some of the cafes. 

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