Kids who want to ace their next exams may need to do more than cram before class.  Studies show that what a child eats has a direct effect on test performance.  Children who routinely consume sweets and junk food may suffer from brain fog at crunch time.  But there are solutions. 

            Whether it's a morning or afternoon exam, pre-test meals should consist of high-fiber carbohydrates plus some lean protein.  This winning combination leads to an awake and alert student.  High-quality carbohydrates such as fruits, vegetables, and whole grains are rich in fiber and prevent blood sugar from soaring and then crashing like it does with sugary carbs.

 For mornings before exams, cereal is the easiest breakfast to prepare.  But choose wisely, because so many types are chock-full of sugar.  Your best bet is oatmeal topped with berries or sliced bananas or a cold cereal that contains three or more grams of fiber and no more than six grams of sugar per serving.  Try to use skim milk, or at least low-fat.

For afternoon exams, a turkey sandwich on whole-grain bread with a side of baby carrots make for a simple and healthy lunch.  Cold whole-wheat pasta mixed with chunk light tuna is another good choice.

Because it's not just exams that require focus, kids also should snack wisely in order to breeze through their homework.  Healthy and tasty snacks that don't create a mess but will fuel the mind include apple slices with peanut butter; soy crisps; baby carrots, celery, or pepper sticks dipped in hummus or salsa; string cheese; low fat yogurt; edamame (lightly salted soybeans); raw almonds, walnuts, or cashews; low-fat popcorn; and any kind of fruit-try frozen grapes!

When it comes to overall brain health, encourage kids to exercise, eat berries, and increase their intake of foods rich in omega-3 fats and folic acid.  Exercise is important because it improves circulation, which increases oxygen flow to the brain.  Blueberries and other berries are powerhouses for young noggins.  They're among the best sources of anthocyanins and flavanols-chemicals that have been shown to increase connections between brain cells, enhancing learning ability and memory.  Blueberries also are rich in antioxidants.

Numerous studies on omega-3s have shown that these essential fatty acids help fuel brain power and may be effective in reducing the risk of attention-deficit disorder and dyslexia.