With finals coming up, many students will be tempted to pull “all-nighters” as they cram for exams. While that fifth Red Bull may seem enticing, there are other choices that students can make to help boost their energy and exam performance.

There’s no “magical food” that will instantly increase memory, but students can improve their overall health and academic performance by making a few changes to their diets, said Barbara Nakanishi, a dietician at O’Bleness Memorial Hospital.

The primary goal should be to eat a variety of foods that have a high density of nutrients instead of sugar and trans fats, said Deborah Murray, a dietician and assistant professor in human and consumer sciences.

For example, it is better to eat an orange instead of drinking orange juice, which contains more sugar, Murray said.

To stay alert, students can eat food that is high in protein, such as fish like tuna that are high in Omega-3 fatty acids, eggs, whole-wheat cereal, cheese, nuts and peanut butter. Even a simple slice of toast — wheat bread is preferable to white bread — is enough to wake someone up, Murray said.

 Students used to drinking coffee or tea can still use these stimulants, said Francie Astrom, a dietician for WellWorks, the wellness program for Ohio University’s College of Health and Human Services.

However, Astrom doesn’t recommend having coffee or tea for the first time or increasing the intake of these drinks because it can lead to negative gastrointestinal effects.

After students are awake, they can stay alert by having snacks throughout the day, Murray said, recommending fruits and vegetables, which contain a lot of antioxidants.

Antioxidants prevent brain damage caused by too much oxygen in the brain, according to the American Dietetic Association.

While it is important to study, sleep and exercise are also important when preparing for exams. Just walking for 20 minutes can make someone more alert, Astrom said.

The things people eat can also help them sleep, Murray said. Both simple and complex carbohydrates can help reduce anxiety and can calm people down before they go to bed, she said.