What to Eat While Studying for the NBCOT® Exam (And What to Avoid)
What you eat while preparing for the NBCOT® Exam can directly impact your focus, memory, and test-day stamina. Fueling your brain with the right nutrients helps improve learning and reduce burnout. This guide highlights the best brain foods to eat—and what to avoid—during your study journey.
Best Foods to Eat for Focus and Mental Performance
1. Omega-3 Fatty Acids
Omega-3s support brain health, memory, and learning—ideal for long study sessions.
- Salmon, trout, sardines
- Flaxseeds, chia seeds, walnuts
- Avocados and hemp protein
2. Antioxidant-Rich Foods
These fight oxidative stress and improve memory retention.
- Blueberries, strawberries, and blackberries
- Dark leafy greens like spinach and kale
3. Complex Carbohydrates
They provide steady energy, unlike sugary snacks that cause crashes.
- Oats, quinoa, and whole-grain bread
- Sweet potatoes and legumes
4. Lean Protein
Protein boosts alertness and provides long-lasting energy.
- Eggs, lean meats, tofu
- Low-fat yogurt and soy milk
5. Healthy Fats
Good fats improve blood flow and support brain cell function.
- Avocados, olive oil, walnuts
- Dark chocolate (in moderation!)
Study-Friendly Snack Ideas
- Celery sticks + hummus
- Apple slices + almond butter
- Roasted chickpeas
- Trail mix with seeds & dark chocolate
- Avocado toast on whole grain bread
Foods to Avoid During NBCOT® Exam Prep
1. Sugary Drinks
Soda and energy drinks spike blood sugar, leading to crashes in focus and memory.
2. Refined Carbohydrates
White bread, pastries, and sugary cereals impair cognitive performance and energy levels.
3. Processed Foods
Microwave meals, chips, and fast food are linked to brain inflammation and poor memory.
4. Trans Fats
Found in margarine and packaged snacks, trans fats are associated with cognitive decline.
5. Excess Alcohol
Heavy drinking impacts memory, mood, and sleep—key factors during exam prep.
Boost Focus with These Brain-Friendly Habits
- Drink plenty of water—dehydration impairs short-term memory
- Limit caffeine to avoid anxiety and sleep disruption
- Follow a routine with regular meals and sleep
More Study Prep Resources
Final Takeaway: Eat Smart, Think Clear
Good nutrition won’t replace studying—but it can make your prep more effective. Stick to brain-fueling foods, stay hydrated, and avoid the junk that sabotages your focus. Pairing this with a structured study system like Pass the OT helps you show up sharp, energized, and ready to pass the NBCOT® Exam.
FAQ
What are the best foods for optimal cognitive function during the NBCOT® exam preparation?
The best foods for optimal cognitive function include Omega-3s from fish like salmon and non-fish sources like flax seeds and walnuts, antioxidants from dark leafy greens and berries, complex carbohydrates such as whole grains and sweet potatoes, quality lean protein like eggs and soy products, and healthy fats found in avocados and olive oil.
Which foods should be avoided to maintain cognitive sharpness while studying?
To maintain cognitive sharpness, avoid sugary drinks, refined carbs, highly processed foods, foods high in trans fats, and excessive alcohol consumption. These can impair memory and learning by causing brain inflammation and weight gain.
Can healthy snacks aid in improving exam performance and how?
Yes, healthy snacks can improve exam performance by providing sustained energy and nutrients essential for brain function. Recommended snacks include dates with peanut butter, raw cashew nuts, dark chocolate, celery and hummus, chopped apple with almond butter, and walnuts.
Why is staying hydrated important during exam preparation?
Staying hydrated is crucial as it helps maintain alertness and cognitive function. It also reduces test anxiety, ensuring that you’re in the best mental state during exam preparation and while taking the exam.
Are there any specific dietary patterns recommended for better brain health?
The Mediterranean Diet is associated with better brain health and the maintenance of cognitive abilities. It emphasizes the consumption of real ingredients like whole grains, nuts, fruits, and vegetables. Additionally, natural sources of caffeine such as tea and coffee can improve mood and concentration.
