While many students believe a cup of coffee will help jump start their morning, there may be a healthier way to give you the boost you need to get through your day.

“Eating the right food makes a huge impact. When you eat a donut, which is a dessert full of sugar, it makes you feel great at first, but then you completely crash in two hours,” explains Kim Minestra, nutrition specialist. “When you’re eating something fruit or protein based, it keeps you awake and focused.”

When your body processes food, the glucose and nutrients run through your bloodstream and del­­iver energy to your brain. Because of this, the types of foods that you’re eating could be more important than you think. The more sugar a food has, the more short-term energy it will deliver. Additionally, the more protein and nutrients a food has, the more long-term energy it will deliver to keep you productive.

However, both Wellness teacher Frank Consiglio and nutrition specialist Kim Minestra believe that it’s not only about the foods you eat, it’s also about the time that you eat them.

“I think one thing that’s important is making sure kids are eating in the morning,” says Consiglio. “A lot of times kids don’t eat breakfast. They are rushed in the morning and want something with sugar so they can get out of the door.”

Your body is an engine and it needs fuel to focus and work. Food is that fuel. “I’m not even hungry in the morning, but I usually force it down to get my body ready for the day,” explains Minestra.

The same way many athletes carb load before a big game, students should begin to load up on nutrients before studying for big test. Eating foods such as blueberries, avocados, leafy green vegetables, fatty fish, nuts and dark chocolate can help your brain retain more information as well as increase your productivity.

According to an article published in the Harvard Business Review states that, “Food has a direct impact on your cognitive performance, which is why poor decision making at lunch can derail an entire afternoon.”

Although the healthier option can sometimes be the more expensive option, the price you will pay later in the day isn’t worth it. It’s important to eat right to help keep you full and focused throughout the long school day.