Foods to power you through midterms

LEXINGTON, Ky. (March 9, 2026) — It’s time for midterms at the University of Kentucky. There are so many exams and assignments, yet it feels like there is so little time. Unfortunately, caffeine isn’t enough to sustain your body alone as you prepare. But what if there were foods proven to give you the brain boost you need during this time of year? Good news — there are.  

Abbigail Pace, Ph.D., registered dietitian nutritionist and assistant professor in the Martin-Gatton College of Agriculture, Food and Environment’s Department of Dietetics and Human Nutrition, explained to UKNow how food can help increase your brainpower through midterms. 

UKNow: Are there foods that enhance energy levels and focus? What are they? 

Pace: The primary fuel source for the brain is carbohydrates (in the form of glucose). So, eating carbohydrates regularly (every few hours) will give your brain and your body the boost it needs to keep studying. Fruits, vegetables and whole grains are great sources of carbohydrates and have some other nutrients like antioxidants and fiber that support overall health.  

Examples include whole wheat breads and pastas, brown rice, oatmeal, oranges, apples, melon, broccoli, snap peas, tomatoes and sweet potatoes.  

UKNow: Are there any foods that should be avoided when in search of energy and brainpower? Why? 

Pace: Overall, this may be unique to each person. We know that eating greasy, fatty foods can make you feel sluggish. It’s also important to stay away from foods that are unfamiliar to you right before an exam. Worst case scenario, the food would disagree with you, and you could be distracted by an upset stomach.  

UKNow: What is the importance of hydration when it comes to energy and focus? 

Pace: Hydration is very important. Many people are surprised at how impactful proper hydration can be for your overall well-being. Start with keeping a water bottle close to you when you are studying. Take regular study breaks by going for a walk and bringing your water. That brain break and extra hydration should be refreshing. You would be surprised how important consistent hydration can be in maintaining energy levels and focus. 

UKNow: What are the potential risks of relying on caffeine for energy? Is there a “healthy” amount/limit of caffeine?  

Pace: Sleep is so important during midterms. In fact, our brain consolidates information during sleep. It can be tempting to pull an all-nighter to cram for an exam, but you will be better prepared with a good night’s rest. 

Caffeine is interesting because it is just tricking your body into thinking it is not tired. So, we do not need to rely on caffeine to keep us awake or focused. For most adults, we recommend drinking less than 400 milligrams of caffeine each day. That’s around two 12 oz. cups of coffee or two 12 oz. cans of energy drinks. However, there are some people that are more sensitive to caffeine and may need to drink less. Caffeine is also a diuretic, so it can make you take more trips to the restroom. It is a good thing to keep in mind before going into that exam. 

UKNow: How often should students be eating throughout the day? 

Pace: It is best to eat three meals and three snacks each day. This would mean eating about every three to four hours to supply your body with that added boost of nutrients. 

UKNow: Do you have any other advice or important information regarding nutrition during midterms? 

Pace: Do your best. Meal prepping and having snacks on hand can be helpful. Remember, there are resources around campus, such as the Big Blue Pantry, to support anyone that may need help accessing food for whatever reason. Learn more about the Big Blue Pantry online.