Med Student Nutrition: Smart Study Snacks

When students at American and Caribbean medical schools are busy studying for Blocks or other types of exams, it is tempting to reach for potato chips, chocolate bars, candy and sugary sodas, but processed carbs, empty calories and simple sugar hardly give you long-lasting energy or help you stay focused.

The UMHS Endeavour looks at smart study snacks to help you make healthy choices when you’ve got the urge to nibble something while prepping for exams.

Smarter Snacking Choices

The College Nutritionist, a website that is an awesome source of information for college undergraduates, graduate students and med students alike, has many great suggestions for healthy snacks that can help you stay fit, focused and keep your mind alert while studying. The UMHS Endeavour found some of these great ideas for late-night campus noshing, suggested by the website’s nutritionist, Rachel Paul, MS, RD.

Fruit

Got a sweet tooth? Fruit is always a great choice. The College Nutritionist suggests fruit that is easy to carry in your backpack, such as apples, pears, bananas and oranges.

Another superb choice is dark berries because they contain flavonoids, antioxidants that help boost energy. Dr. Jonathan V. Wright, on his website Nutrition and Healing says purple berries (elderberry, black currant, and chokeberry) contain up to 50% more antioxidants. Chokeberries have the highest amount of antioxidants.

“While these berries may not be as common as blueberries or strawberries, that could change as word gets out of the health benefits of the dark-skinned varieties. In the meantime, you may be able to find them in health food stores or at local farmers’ markets,” Dr. Wright says.

Keep them in a Ziploc baggie or similar plastic bag so they don’t get smashed and juice doesn’t get on your stuff.

Veggies & Dip

Veggies are always a healthy choice when you need something to munch on. “They’re low in calories and high in fiber” and “you’ll become full” after eating them and can concentrate more on studying, notes Ms. Paul.

Ms. Paul says cruciferous vegetables (broccoli, cauliflower, kale, cabbage) have many antioxidants and “may prevent cognitive decline.” She suggests carrots and celery with hummus or broccoli with low-fat dressing.

Trail Mix

That old favorite, which can include everything from nuts and seeds to dried fruit, chocolate chips and whole grain cereal, can be a great choice.

Some nuts, such as walnuts, contain omega-3, a fatty acid that a 2009 American Journal of Clinical Nutrition report said can help lower cholesterol, prevent heart disease and control diabetes. Ms. Paul says omega-3 can improve memory in young people as well.

Hard-Boiled Eggs

Protein-rich, these are easy to carry around. However, as Ms. Paul notes, “Eat these in a private area—they can be stinky!” A great tip: Sprinkle a little baking soda in the water when you boil the eggs. This will make them much easier to peel.

Cheese Sticks

These have lots of protein and calcium. UMHS staffers especially enjoy the individually wrapped part, skim milk mozzarella "string cheese" sticks sold at many delis, bodegas and convenience stores, but you can slice up any type of cheese you like and carry them in a plastic baggie.

Air-Popped Popcorn

Popcorn is actually a healthy snack. It's all the butter, oil and salt we add that makes it unhealthy. The San Francisco Gate suggest, "Grated Parmesan cheese, basil, oregano, chili powder, nutritional yeast or garlic powder can be sprinkled onto your popcorn to add flavor without adding excessive calories or sodium. Alternately, to make a sweet snack, mix antioxidant-rich dark chocolate shavings and a dash of cinnamon into 1 cup of air-popped popcorn."

To get Parmesan cheese and other flavorings to stick to the popcorn, use a nonfat cooking spray or use a spray bottle of water to gently spritz on the popped kernels so they whatever flavoring you add sticks.

British Study Says Hot Coffee Increases Short-Term Memory

We don't need to tell you that too much coffee isn't good for you, but a study from the United Kingdom says coffee can increase short-term memory. The UK-based BPP blog, part of BPP University, says according to Newscientist.com, "coffee can increase short-term memory. Subjects who were given 100 mg. of caffeine were found to perform better on a short-term memory and concentration test than those without. They also contain antioxidants which are good for general health (in moderation of course)."

The blog warns that too much coffee "may actually diminish memory by increasing nervousness and anxiety. The boost will also be short-lived and like many drugs, the more you take it, the less effect it will have."

Hot tea is also a good choice for studying, particularly green tea. BPP blog says, "Studies are still developing, but scientists have discovered green tea extract contains antioxidants that can improve the ability to learn as well as altering levels of brain enzymes to combat Alzheimer’s disease."

For more information, visit http://blog.bpp.com/education/drinks-for-the-brain-and-studying/#sthash.Qk2S78Ed.dpuf

Edamame

Eda-what? We'd never heard of this snack either, but edamame is a fancy word for boiled green soybeans. They are much tastier than they sound. Celebrities like country singer Faith Hill love them. WebMd.com says edamame is catching on because the soy snacks aren't just scrumptious. They are a "super legume." WebMd gives the following impressive nutritional information about them: "9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast."

So stock up on edamame for something healthy to snack on while studying for your next exam. For details, visit http://www.webmd.com/diet/features/the-secret-of-edamame

(Top photo) SMARTER SNACKING: From coffee & tea to string cheese to berries to veggies & edamame, we discuss healthy snack choices for med students. Photo: College Library/Wikimedia Commons

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