Fueling Focus: Nutrition Tips for Finals Season
By Lucy Scothern
December 10, 2025
Photo by Tima Miroshnichenko
With finals quickly approaching, many students find themselves juggling long study hours, busy class schedules and often, poor eating habits. Between late nights at the library and limited time to cook, convenience food becomes the quick fix for hunger.
“I eat frozen Trader Joe's meals, things that I can prepare ahead of time,” said Evelyn Reidy, a senior double majoring in history and government and politics. “I’m big on salmon bowls, because I can just put it in the rice cooker and then leave—whatever's easiest.”
Reidy said her eating habits don’t change much during heavy study weeks, though her time in the kitchen does. “I'm still a three-meals-a-day type of person,” she said. “I probably spend less time cooking. I'm someone who likes to cook from scratch, so I'll try to do that when I have the time. But once midterms come around, I'm not spending an hour making something.”
Freshman Jennifer Baxter said while she also prefers to grab a quick meal when schoolwork piles high, she also correlates high stress levels to higher food intake. “My go-to, if I’m in a rush, is always a Trader Joe's microwave dinner, like the squash pasta, or the dumplings,” she said. “Normally, when I'm stressed out, I eat more—I stress eat. I try to keep eating healthy, but I definitely eat bigger portions.”
As for her study drink of choice, Baxter said caffeine helps her focus, though she tries to keep her intake controlled. “When I study, I drink iced coffee, only one, but with a shot of espresso in it,” she said.
When it comes to beverages, Reidy takes an opposite approach. Simple hydration helps her stay alert, avoiding caffeine altogether at night. “For late-night studying, I only drink water,” she said. “I don't drink caffeine in the evenings.”
While staying away from sugary energy drinks, she also rarely snacks while studying. However, if she had to choose, she would name the Trader Joe’s Scandinavian Swimmers as her favorite study snack. “I'm not really good at eating and studying because I just get too focused on eating,” she said.
Emma Wolitzky, a University of Maryland Olympic sports dietitian fellow, said students can maintain their energy levels during exams by paying attention to the types of food they eat
“The main food source that gives us energy is carbohydrates,” Wolitzky said. “The types that help you sustain concentration would be whole grain carbs—we call them complex carbohydrates. So, whole grain bread, oatmeal and rice and pasta, those are going to give longer-lasting energy.”
Looking at the other food groups, Wolitzky said fats also play an important role. “Fats that have omega-3 fatty acids—avocado, nuts and seeds, fatty fish, like salmon, tuna, olive oil—those healthy fats that are going to support our brain health, which is also going to be good for mental energy,” she said.
Like Baxter, many students lean on caffeine to stay awake for longer study nights. However, Wolitzky cautions the effectiveness of the energy source. “The biggest misconception about caffeine and energy drinks is that caffeine is a stimulant. It's not an actual energy source,” she said. “It tricks your brain into thinking it’s energized, but it's actually just a stimulant. If you're going to have caffeine, make sure you have a meal or a snack with it, so that you're getting actual energy from food.”
With all the study drinks students have to choose from, Wolitzky says that hydration is an overlooked factor in maintaining focus. “Water is also an energy source,” she said. “We say, for athletes to drink half your body weight in ounces of water minimum—that's a good range for the general public too. It's always good to have a water bottle with you if you’re having a long day at the library.”
Wolitzky’s top tip for keeping on top of nutrition during exam week centers around utilizing a lunch box. “If you're gonna make something, make enough to have leftovers, or have a lunch box that you can put a meal or sandwich in with an ice pack,” she said. “I always recommend this because people say, ‘Oh, I can't pack this lunch because it needs to be refrigerated,’ but if you have an ice pack, it'll stay cold for a while.”
“I eat frozen Trader Joe's meals, things that I can prepare ahead of time,” said Evelyn Reidy, a senior double majoring in history and government and politics. “I’m big on salmon bowls, because I can just put it in the rice cooker and then leave—whatever's easiest.”
Reidy said her eating habits don’t change much during heavy study weeks, though her time in the kitchen does. “I'm still a three-meals-a-day type of person,” she said. “I probably spend less time cooking. I'm someone who likes to cook from scratch, so I'll try to do that when I have the time. But once midterms come around, I'm not spending an hour making something.”
Freshman Jennifer Baxter said while she also prefers to grab a quick meal when schoolwork piles high, she also correlates high stress levels to higher food intake. “My go-to, if I’m in a rush, is always a Trader Joe's microwave dinner, like the squash pasta, or the dumplings,” she said. “Normally, when I'm stressed out, I eat more—I stress eat. I try to keep eating healthy, but I definitely eat bigger portions.”
As for her study drink of choice, Baxter said caffeine helps her focus, though she tries to keep her intake controlled. “When I study, I drink iced coffee, only one, but with a shot of espresso in it,” she said.
When it comes to beverages, Reidy takes an opposite approach. Simple hydration helps her stay alert, avoiding caffeine altogether at night. “For late-night studying, I only drink water,” she said. “I don't drink caffeine in the evenings.”
While staying away from sugary energy drinks, she also rarely snacks while studying. However, if she had to choose, she would name the Trader Joe’s Scandinavian Swimmers as her favorite study snack. “I'm not really good at eating and studying because I just get too focused on eating,” she said.
Emma Wolitzky, a University of Maryland Olympic sports dietitian fellow, said students can maintain their energy levels during exams by paying attention to the types of food they eat
“The main food source that gives us energy is carbohydrates,” Wolitzky said. “The types that help you sustain concentration would be whole grain carbs—we call them complex carbohydrates. So, whole grain bread, oatmeal and rice and pasta, those are going to give longer-lasting energy.”
Looking at the other food groups, Wolitzky said fats also play an important role. “Fats that have omega-3 fatty acids—avocado, nuts and seeds, fatty fish, like salmon, tuna, olive oil—those healthy fats that are going to support our brain health, which is also going to be good for mental energy,” she said.
Like Baxter, many students lean on caffeine to stay awake for longer study nights. However, Wolitzky cautions the effectiveness of the energy source. “The biggest misconception about caffeine and energy drinks is that caffeine is a stimulant. It's not an actual energy source,” she said. “It tricks your brain into thinking it’s energized, but it's actually just a stimulant. If you're going to have caffeine, make sure you have a meal or a snack with it, so that you're getting actual energy from food.”
With all the study drinks students have to choose from, Wolitzky says that hydration is an overlooked factor in maintaining focus. “Water is also an energy source,” she said. “We say, for athletes to drink half your body weight in ounces of water minimum—that's a good range for the general public too. It's always good to have a water bottle with you if you’re having a long day at the library.”
Wolitzky’s top tip for keeping on top of nutrition during exam week centers around utilizing a lunch box. “If you're gonna make something, make enough to have leftovers, or have a lunch box that you can put a meal or sandwich in with an ice pack,” she said. “I always recommend this because people say, ‘Oh, I can't pack this lunch because it needs to be refrigerated,’ but if you have an ice pack, it'll stay cold for a while.”