RD Kate's Top 5 Tips for Fueling During Finals

December 11, 2024

I’m Kate, the Registered Dietitian (RD) at Columbia Dining.

I know how hard it can be to maintain healthy eating habits this time of year. Between project deadlines, impending finals, and the upcoming holidays, the end of the year can be stressful and hectic. That’s why I’m reaching out with a few tips to help you through finals season.

Kate O'Shea

My Top 5 Tips

#1. Eat every 3-4 hours to sustain your focus

Skipping meals or snacks causes your blood sugar to plummet which can impair your ability to concentrate (and can make you feel cranky). Stick to a regular eating schedule to improve your focus.

What this means for your plate: If you’re planning to lock in for an extended study session, pack snacks! The Take-4 section at JJ’s is a great way to restock your snack selection. My favorite is the cold cereal cups - they're convenient for transport and delicious with or without milk.

JJ's Take 4 Corner

#2. Incorporate carbohydrates to power your brain

Your brain needs glucose to function, which primarily comes from carbohydrate-rich foods like grains and starches. The best option is whole grains, which take longer to digest compared to refined grains, and help you maintain your energy for longer periods.

What this means for your plate: Your plate should be about 30% carbs. Opt for whole grains like quinoa, brown rice, or whole wheat bread when possible. A serving of whole grains is ½ cup, which is roughly the size of half your fist.

breakfast plate

#3. Add lean proteins & healthy fats to stay fuller for longer

Carbs give you energy, but lean proteins and healthy fats give you that full, satisfied feeling. Incorporate these food groups in every meal to sustain long study sessions and to help prevent sugary cravings that often arise when you’re feeling stressed.

What this means for your plate: Your plate should be about 20% lean protein (roughly the size and thickness of your palm) with some healthy fats (roughly the size of your thumb). Good sources includes nuts, seeds, beans, eggs, chicken, turkey, cheese, and tofu.

buddha bowl

#4. Build colorful plates to maximize health benefits

Fruits and vegetables are rich sources of fiber, vitamin, and minerals, all of which perform different and important functions for your body. Try to eat a variety at every meal to ensure you're giving your body what it needs.

What this Means for Your Plate: Your plate should be about 50% fruits and vegetables. A serving of fruits and vegetables is 1 cup each, which is roughly the size of your fist.

  • The best and healthiest fruits and vegetables are the ones you’ll actually eat. “Super foods” may be touted as optimal for your health, but if you don’t like them, don’t eat them! There are so many options for you to choose from and it’s okay to stick with what you like.
Roasted chicken with vegetables

#5. Drink water (not just coffee and soda)

While caffeine can help you concentrate, too much caffeine may worsen the feelings of stress and anxiety. Dehydration from lack of water can also cause headaches and leave you feeling tired and groggy – none of which are wanted during finals.
 
What this means for your plate: Aim to drink about half of your body weight (lbs.) in ounces every day. For example, if you weigh 150lbs., you should drink at least 75oz. per day. Fill up your bottle at the refill stations around campus, or stop by a vending machine or Blue Java café to buy water on-the-go.

Pick Your Plate Guides

This week, I'll be posting on the Columbia Dining Instagram to show you how to create delicious, balanced meals using our Pick Your Own Plate guides. Follow us on Instagram for more of my RD tips and tricks!

southwestern breakfast bowl at John Jay

Good Luck on Finals!

Only two weeks stand between you and the finish line (a.k.a., winter break). If you need any nutritional support, I'm only an email away. And remember, the entire team at Columbia Dining is rooting for you!

-Kate O'Shea, Columbia Dining RD