by Audra Latham, Clinical Dietitian

Exams are here. You've been living on Mountain Dew and cheesedoodles. The library has become your permanent address. Stressed out...pressed for time...good nutrition may be the last thing on your mind.

Without a little planning, it's too easy to grab the high fat, high sugar snacks and pack on the pounds. Also, without adequately fueling your brain and your body, you may be harming your ability to stay awake, study and actually remember that the last sentence you read. Here are a few tips to make nutritious eating a little easier.

Try not to depend on caffeine to keep you going. It is one of the world's most widely used drugs but has some nasty aftereffects. It is a stimulant that can increase heart rate and blood pressure, cause headaches, insomnia and stomach irritation.

The American Dietetic Association recommends no more than 200-300mg per day (about 2 cups of coffee). If caffeinated beverages and foods are a staple in your diet, slowly reduce your intake to avoid possible withdrawal headaches.

Take time away from your study schedule to eat. Plan study breaks to include snacks or meals. This will help you focus on your food choices and enjoy what you are eating. Choose small crunchy foods for snacks.

This will help you fill up on foods that are usually low in calories and satisfy your need to munch while beefing up your brain power.

Some ideas: carrots, peppers, apples, plain popcorn, plain pretzels, flavored rice cakes, oyster crackers, mini pretzels; any fruit or vegetable dipped in plain, low fat yogurt or low fat salad dressing. Something new...frozen grapes or freeze your favorite flavor of sugar free Kool Aid in an ice tray and make your own slushy.

Keep high fat, high sugar foods out of the pantry. By keeping a variety of smart, quick and easy foods around, there is less chance you will go for the junk.

Try not to skip meals. You've heard it for years...breakfast is the most important meal of the day. It will keep you going through your busy schedule. Go for complex carbohydrates, moderate protein and low fat.

Stop eating at least two hours before you go to bed.

Remember to exercise. Every bit helps—take the stairs, walk to your study partner's house, ride your bike, park at the far end of the lot, hit the gym. Exercise is a great way to help relieve stress!

Need some help fine-tuning your eating habits? Set up an appointment with the Wellness Center Dietician. Call 792-4143. Students and members receive a 33 percent discount.