Test taking is difficult to master. Even when you’ve prepared yourself long and hard, you can still be consumed with nerves, doubt, or complete burnout during the exam.

A great — and frequently overlooked — way to ensure sharp focus on the day of the test is to eat a balanced and nutritious meal.

Check out these foods that will help you perform better the day of your test.

# 1. Scrambled Eggs With Whole Wheat Toast

Eggs are filled with protein, which help the brain focus for a long period of time, and whole wheat toast is full of high quality carbohydrates that also help you concentrate — which makes this a great breakfast combination.

# 2. Oatmeal With Berries

Oatmeal is another great source of carbs. Berries are rich in antioxidants and can help boost concentration. You’re bound to be intensely focused with this powerful mix.

# 3. Protein Smoothie

A protein smoothie is a great way to prepare for any exam. You can mix any combination of fruits, vegetables, and/or powders into the blender to get the nutrients you want. But for a great energy-boosting smoothie, try a blend of ¾ cup of milk, half a banana, a cup of antioxidant-rich frozen berries, three to five ice cubes, and a scoop of protein powder.

# 4. Yogurt Fruit Granola Parfait

A low fat yogurt fruit granola parfait is dense with focus-promoting protein. Add an assortment of berries for brainpower, and you’ve got yourself a great tasting pre-test breakfast.

# 5. Walnuts and Hazelnuts

Nuts are a great source of omega-3, which helps build cell membranes in the brain. You can add other foods with omega-3 such as fortified eggs, chia seeds, and ground flax seeds into your morning yogurt or cereal.

Although nervousness can make you feel nauseous or lose our appetite, you should still consider eating a well-balanced breakfast to help you focus. Give these breakfast options a try. You’ll have the energy you need to perform at your fullest potential, and get the exam scores you deserve.

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Sources:

Importance of Healthy Breakfast: Why Skipping Is Harmful. (2012, July 2). Retrieved April 17, 2014, from WebMD.

Zelman, MPH, RD, K. M. (n.d.). Power Up Protein at Breakfast. UnitedHealthcare. Retrieved April 17, 2014, from UnitedHealthcare.

Gavin, M. (2012, February 1). Breakfast Basics. KidsHealth. Retrieved from KidsHealth.

The 20 Best Foods to Eat for Breakfast. (n.d.). Health.com. Retrieved April 17, 2014, from Health.com.

The 6 Best Breakfasts to Eat Before the SATs. (n.d.). JoyBauer.com. Retrieved April 17, 2014, from JoyBauer.com.

Sacks, F. (n.d.). Ask the Expert: Omega-3 Fatty Acids. The Nutrition Source. Retrieved April 17, 2014, from Harvard School of Public Health.