FOOD FOR THOUGHT (EATING YOUR WAY TO AND THROUGH THE ACT)

What you eat can effect your ability to think, as well as your physical and emotional response to the stress of taking a long test. During the regular school year and especially when preparing for the ACT, your daily diet is as important as your nutritional “cramming” the day before an important exam.

Nutritional studies identify four substances necessary for optimal functioning of the brain*.

VITAMIN B (folic acid, B12 and B6) helps keep the brain active and facilitates concentration.
(lean meat, leafy vegetables, cranberries, bananas, nuts and seeds)
OMEGA 3 FATTY ACIDS promote neurotransmissions (messages within the brain) to help you stay focused and improve memory, possibly even reducing learning disabilities**.
(herring, anchovies, sardines, salmon and tuna)
COMPLEX CARBOHYDRATES can counteract test anxiety and sustain energy for longer periods of time than sugary treats. Complex carbos raise serotonin levels and help clarify thought.
(corn, squash, beets and whole grain cereals)
PROTEINS are broken down in the digestive system to form amino acids that feed the brain and help memory acquisition and retrieval.
(eggs, milk products, dried beans, whole grains, green leafy vegetables, nuts, fish and poultry)
A SPECIAL NOTE ON FLUIDS...
Dehydration is one side effect of stress which can have a negative impact during a test and while studying also. Drinking water is a good remedy.

Nutritionists at MIT Medical Center for Health Promotion & Wellness*** suggest a diet for test-taking time.

For the day before a big exam, focus on a well-balanced combination of equal parts protein, complex carbohydrates, and vegetables, that includes foods high in vitamin B and fatty acids.

On test day morning focus on protein and minimize sugars. Breakfast might include eggs, low-fat cottage cheese, a smoothie using fruits such as pears, apples and berries that are mixed with whey protein and kelp powder.

The ACT snack after Math and before Reading could include a banana, dried cranberries or raisins, nuts like peanuts, cashews, pecans, walnuts or almonds, seeds like flax, pumpkin, and sunflower, even a little dark chocolate if you need a reward.

On regular school days, when lunch is followed by additional classes, think of lean meat, tofu, tuna or salmon, dark green leafy vegetable, cheese, raw carrots, and whole grain bread.


*womenshealth.about.com/od/fitnessandhealth/a/goodbraingreat.htm
**Shannon Wakeland, “Brain Food for Exams.” www.ehow.com
***medweb.mit.edu/wellness/topics/.../Brain_Food_for_exams_spr08

TIPS FOR ACT TEST DAY

These tips have nothing to do with your knowledge of the topics covered in the ACT. In fact, what you are about to read can be applied to any test-taking situation including classroom exams.

1. HAVE A SNACK AVAILABLE. There is a scheduled break between Math and Reading and you should refuel at that point. Take the next week to experiment with the type of foods you should bring: nothing too filling that will put you to sleep. Avoid turkey and some legumes, for example, because of the tryptophan effect. Keeping in mind that you aren't allowed to eat DURING the timed portions of the test, I usually have raisins in my pocket in case I start to lose energy. They are quiet and nutritious and won't cause a deleterious sugar high. No candy, please.

2. STAY HYDRATED. The brain needs fluid to facilitate electrical and chemical exchanges that are the basis of thought. Water is good. Soda pop is not. Coffee is not. Try out "sports drinks" and "energy boosters" before assuming that they will have the desired effect.

3. SIT UP. In addition to fluids, the brain needs oxygen. Slumping over the desk is robbing your brain of its ability to function at full force. Deep breaths, a little stretching, and straightening your back can refresh you without using up precious minutes.

4. USE BOTH SIDES OF YOUR BRAIN. Use your nondominant hand to mark your place in a passage or chart while reviewing questions or bubbling on the scantron sheet. The activity will help your brain to use both concrete and abstract strengths, and having a finger on your place will avoid the need to search for where you left off when moving your eyes from the test to the answer sheet.

5. HAVE A DEFAULT ANSWER READY AND WAITING. Statistically, every alternative is used an equal number of times in a section. Since the ACT does not penalize for incorrect answers, it is to your benefit to fill in a bubble for every question even if you aren't sure which alternative is correct. "Educated guesses" are, of course, preferable, but if you just don't know or don't have time to address all of the questions before time runs out, bubble straight down the scantron. It doesn't matter which position you choose. I take the third alternative -- C -- for a totally arbitrary reason. If you're superstitious, pick a default that has some meaning; for instance, select the first position -- A -- if your middle name is Alex.