Healthy foods offer big energy boost

As students throughout the dorms and apartments begin studying
for finals next week they’ll also be looking for a quick
boost of energy.

And though popular forms of energy include mochas and Red Bulls,
clinicians on campus advise students to also consider other
healthier alternatives.

With the help of high protein foods and possibly caffeine
drinks, students may be able stay up for longer periods with more
focused attention, nutritionists say.

The most common things that people rely on are caffeine and
sugar, explained Susan Bowerman, assistant director of the UCLA
Center for Human Nutrition.

But sugar is problematic when used as an energy source, she
said. After ingesting something with high amounts of sugar, such as
a can of soda, individuals often experience a short term rush
followed by a sudden crash.

The better thing to do is to eat a high protein snack, but not a
fatty one, she continued. Some of her suggestions include
yogurt, cottage cheese, grilled chicken, or tuna.

High protein foods affect brain chemistry and make you more
alert Bowerman said.

Amy Schnabel, a clinician at the UCLA medical center, also
recommends healthy alternatives to caffeine.

Carbohydrates are good sources of energy, Schnabel said. Eating
a variety of fruits in an array of colors can be particularly
helpful while studying.

“The more colorful, the more nutrients you get,” she
said. Bananas, strawberries, oranges, blueberries, apricots, plums,
and kiwis are all good options and in season.

Healthy crackers, fruit, and energy bars that have fewer than
150 calories and don’t contain too much sugar, are also good
snack choices.

In addition, Bowerman explained that for the meal prior to the
study session, it is important not to load up on starchy foods such
as pastas and other bread products. These foods will make you more
relaxed and tired.

If students still insist on taking unnatural energy supplements,
Schnabel says that caffeine is the best option.

If the high amount of caffeine consumption is just during finals
week, it’s not that much a problem, she said. But it is
important to keep in mind that the affects of caffeine are
short-lived.

It can cause insomnia and disruptions in sleep, said Joanne
Mcgill, a dietician in residence at the UCLA Ashe Center.

Some students may also want to try the more natural green tea to
get their dose of caffeine.

Green tea has health benefits as well as caffeine, Bowerman
said.

Students should be most weary of the fact that stress can make
students throw out all their diet rules.

For example, Schnabel sites the Coconut Cream Frappuccino at
Starbucks which has 870 calories and 32 grams of fat. As an
alternative, she recommends ordering a 110-calorie non-fat iced
cafe latte.

And to prepare for finals, a grocery run before the hectic week
begins can help with having healthy alternatives on hand.

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