It seems that a student can study for hours on end, write out countless flash cards, and re-read the same notes a thousand times, but nothing will help bring those exams grades up. So, what’s the magic solution?

It’s simple. Eat the right foods.

Consuming a healthy breakfast provides more benefits than skipping, and studies have shown that students who eat the proper nutrients perform better in school. According to the Food Research & Action Center, children who eat breakfast show improved cognitive function, attention, and memory.

“Breakfast is the catalyst for your day ahead. It revs up metabolism and balances glucose levels,” Nutritionist Alicia Palmere said.

Breakfast gives the brain the fuel it needs to function properly, and the best breakfast options are those that include a variety of food groups, including whole grains, fruits, dairy, and nuts.

Palmere said that a two to one ratio of complex carbohydrates and protein is beneficial. Oatmeal or whole grain cereal with skim milk, Greek yogurt and a banana or one egg with whole grain toast are all suitable options.

To provide long lasting energy and brainpower, good fats such as Omega-3’s are best. Good sources of Omega-3’s are avocados, walnuts, almonds, and wild-caught salmon. The University of Maryland Medical Center agrees that Omega-3’s are beneficial for brain health, including memory and performance.

Students should also be leery of their sugar intake the day of the test and the night before. According to Palmere, eating a sugary, high-fat breakfast washed down with a Red Bull is not good.

“Caffeine found in Red Bull is a stimulant that will actually deplete energy. It creates an adrenaline rush which constricts the brain’s blood vessels,” she said. The quick spike in glucose will ultimately leave a student feeling sluggish.

The student “could experience a decrease in energy, alertness and have a difficult time concentrating,” Palmere said.

The night before the exam, it is best to eat a balanced meal. According to Palmere, the dinner plate should be half  vegetables, one-fourth lean meat or good protein sources such as beans and tofu, and one-fourth whole grain pasta, brown rice, or potatoes.

While preparing for an exam, students need to prepare their bodies as well as their minds. Getting at least seven hours of sleep will restore the body and give it proper rest.

With the right foods at hand and a good night’s sleep, every student should feel confident about their test scores.