5 Healthy Study Snacks to Help You Focus

It is four o’clock pm and your stomach is growling. Instead of focusing on homework or concentrating on studying, your brain won’t stop thinking about snacking. This isn’t procrastination or boredom-snacking; your hard-working brain needs healthy study snacks to keep going! 

If you are fighting to stay alert every afternoon, it may help to plan ahead to keep some brain-boosting snacks on hand. After all, a great snack provides more than just a delicious treat to take your mind off a grumbly stomach. All the vitamins, minerals, and antioxidants in your food help fuel your brain and protect it from what’s called oxidative stress, which is just a fancy way of saying that great nutrition can protect your brain in more ways that one..

So if you’re ready to reach for a tasty snack that will help fuel your brain (and the rest of your body), take a look at these 5 healthy study snacks that will keep you focused instead of famished.  

Our Top 5 Picks for Healthy Study Snacks

 
A picture of dark chocolate squares with raspberries.

Memory boosting dark chocolate…

A picture of granola bars in wax paper on a cutting board.

…makes a great addition to trail mix or granola bars.

 

1. Dark Chocolate

Did you know that eating dark chocolate can enhance memory and reaction time? It could be the small traces of caffeine or magnesium in the chocolate that support brain alertness. Dark chocolate also boosts serotonin and endorphin levels which are linked to better concentration.

Instead of gnawing on a candy bar in the name of “studying,” look for trail mix or granola bars with dark chocolate included. The nuts, dried fruit, and grains add protein and fiber to minimize any sugar spikes. Plus, trail mix and granola bars make for an easy, on-the-go snack.  

 
A flight of six different types of hummus, with pita for dipping on the side.

Creamy, delicious hummus has magnesium to fight brain fog.

 

2. Hummus

Speaking of magnesium, hummus is full of it. Magnesium deficiency is linked to “brain fog,” or the struggle to concentrate or remember. Snacking on hummus (made from chickpeas and tahini) can boost brain receptors that transmit messages and strengthen your focus.  

With pretzels and vegetables for dipping, hummus is the perfect healthy snack to satiate your body and keep you energized. 

 
Blueberries (a brain-boosting study snack) in a glass.

Blueberries, frozen or fresh, is a well-researched brain superfood.

 

3. Blueberries

Blueberries are widely celebrated as a brain-maximizing superfood. Studies have even shown that blueberries can boost memory and cognition. They are also packed with antioxidants that protect overall brain functioning. 

Frozen blueberries are inexpensive and available year-round. Some people like to snack on frozen blueberries right out of the bag - the cold can wake you up! Or, sprinkle some onto yogurt and you can enjoy a satiating, protein-packed snack with little effort.  You can even add walnuts for more brain-boosting power.

 
A healthy study snack of popcorn in a blue bowl.

The crunch of fresh popcorn can be enough to perk you up.

 

4. Popcorn

Quick to make–either air-popped or microwavable–popcorn is probably the most universal easy study snack. With a drizzle of oil or butter, a sprinkle of sugar or salt, and endless possibilities of add-ins, there is no taste that popcorn cannot fulfill. Not only that, but it is high in fiber which will keep you full and satisfied until your next meal.

Popcorn has another benefit for tired students: that crunch. The sensory boost from a crunchy snack can refresh and restore you. It is similar to splashing cold water on your face or going for a walk outside to “wake” your body and mind up. On days when you’re extra sleepy, this crunchy could be just the thing to keep you going through a long study session.

 
A picture of peanut butter on apple slices, which makes a healthy study snack.

This favorite duo is an after-school classic.

 

5. Apples and Nut Butter

A perfect sweet and salty balance comes from this nostalgic duo. Apples provide natural sugar to give you an energy kick while nut butter provides dense fats to keep you satiated. Plus, nuts and seeds are full of the antioxidant Vitamin E, which is protective of brain functioning.

 
A plate of donuts, which don't make a great study snack because they can cause a sugar spike.
 

Bonus tip: Avoid things that cause a sugar spike. Sugar spikes can actually hinder your studying, since they can cause restlessness, irritability and anxiety, low energy, and drowsiness. So as tempting as it is to reach for the quick and easy cookies, just know that there are better choices that help you study successfully!

Final Thoughts on Study Snacks

These are only some of the options available to you when your snack attack hits. Any healthy study snack you choose will take your mind off of your stomach and back to the work at hand - though, we recommend against high sugar snacks that will lead to an energy crash.

Need some help that a snack can’t solve? For free homework help for high school students, make sure to connect with UPchieve’s virtual tutors. They are available online 24/7, like a “homework help hotline” for low-income students. Learn more about how you can get free tutoring by heading to our student help page.

Student TipsJ.E. Choifocus