Enem: see food tips for before and during the test – 11/04/2023 – Balance and Health

The Enem (National High School Exam) will be taken this Sunday (5) and the next (12). An unbalanced diet on the eve of the tests can greatly affect candidates’ performance. Staying hydrated, getting a good night’s sleep and eating healthy meals on the day and week of the test are essential to avoid being distracted during the assessment.

Furthermore, balancing food consumption can maximize physical and mental well-being at this time of great tension. Prolonged fasting, overeating and miracle diets, however, will cause exactly the opposite of this, warn experts heard by the Sheet.

“Students who are going to take the Enem test or any type of competition in general should avoid extremes, that is, never arrive at these tests in a state of undernutrition, with low nutrition, for example, hypoglycemic, or too fast”, says nutritionist Ney Felipe Fernandes, founder of Advanced Nutrition, in Curitiba.

The intake of caffeine and energy drinks, therefore, must be observed so that it does not interfere with rest or increase anxiety. Fernandes highlights that it is necessary to get a good night’s sleep beforehand and not try any radical strategy, such as stuffing yourself with nuts the day before, because they are good for your memory, and feeling unwell on the day of the test.

“The omega 9 in walnuts will be good for your memory in the long term. I also avoid this type of extreme, because I end up prioritizing the foods that the patient is used to. And maintaining glycemic stability, that is, taking your cereal bar to the test, bring water, stay hydrated”, reinforces the nutritionist.

Graduated from the Federal University of Ouro Preto (UFOP) and resident in nutrition at USP (University of São Paulo), nutritionist Milene Ferroato recommends not going too far out of routine on the day of the test and being prepared to deal with the most predictable conditions.

As Enem takes place in the afternoon and the gates only open between 12pm and 1pm, for example, lunch needs to be eaten earlier. Candidates also need to be aware of the possible heat at this time and in many non-air-conditioned schools in the country hosting the test.

The best thing, therefore, is to choose a meal you already know, with rice, beans, protein, vegetables and fruits, in a portion that is neither too large nor insufficient, capable of guaranteeing energy without weighing down the stomach.

“There are situations in which the student has to travel a long distance, so for logistical reasons, he may not be able to have a meal this way. An interesting idea is to have a snack, if possible prepared at home, to avoid any risk of contamination, but that simulates a meal, such as bread with shredded chicken breast or fillet, grated carrot, tomato and another fruit”, suggests Ferroato.

Another fact that can influence and be thought about beforehand is the long time of the test. There will be a five-hour exam, in which energy consumption tends to be quite high and fast. On the day, therefore, it is worth giving preference to a more complete and composed meal, avoiding single dishes, such as pasta, which are digested very quickly.

To properly replace the energy expended during the exam, in addition to water, the nutritionist recommends something that does not contain a lot of salt or fat, such as a cereal bar or fruit.

“It also has chocolate, but you can’t just eat that. Foods that have a lot of sugar or a lot of flour, a lot of flour in general, white foods, give immediate relief, but they increase anxiety, restlessness, and can put a lot of burden on the body. metabolism, energy drops quickly”, says Ferroato.

And if being too agitated hurts, so does being extremely calm. Therefore, avoid foods that make you sleepy or calming, such as passion fruit juice and tea. “Banana is a very interesting fruit because it has a lot of tryptophan and helps maintain a better energy state”, says the nutritionist.

The week before the exam also requires attention. “It’s very important that you don’t just eat the day before and that in the days leading up to the race there are no changes to your eating habits, with foods that are not routine.”

The preference should be for food prepared at home or in well-known places, which reduce the chances of contamination, because no one wants to be sick and in pain on such an important day.

“Avoid eating snacks, fried foods heated in ovens, foods that normally put a lot of strain on the digestive process. Also avoid eating too few meals. It’s better to divide them into smaller volumes more often”, says Ferroato.