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Your brain influences your appetite, how you respond to food and whether you feel full. And the relationship also works the other way around: What you eat can directly influence how your brain works.

So, when you're studying for exams—or finally taking them—you need nutritious food for your brain to perform its best.

Here are some practical tips for when and what to eat during exam time.

How much you eat, and when, can affect how you think, feel and perform throughout the day.

Research shows teenagers who regularly eat breakfast have better academic performance than those who don't.

But the quality also matters. This means choosing foods from a range of food groups, keeping in mind the recommended servings.

A healthy, balanced breakfast could look like two scrambled eggs on whole-grain toast with avocado, or yogurt and sliced banana with ¼ cup (60 milliliters) of untoasted muesli and nuts.

Just as your muscles need fuel during exercise, your brain needs energy during sustained mental effort, too. So when you're studying for long periods, regular snacks—such as a handful of nuts, an apple or rice crackers with hummus dip—are helpful.

And when you're hungry, you're less able to learn or recall information. But being too full can also interfere with concentration.

So aim to be comfortably satisfied rather than overly hungry or uncomfortably full.

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