Exams aren’t just a test of knowledge — they’re a test of stamina, focus and emotional resilience. While flashcards, revision sessions and past papers have their place, there’s another powerful tool to help support your child’s performance: what they eat.
A well-fuelled brain can be sharper, more alert and better equipped to cope with the demands of exam season. Here’s how to support them with smart nutrition choices that keep energy levels stable, moods lifted and concentration locked in.
Consider breakfast options
Multiple studies show that eating breakfast is linked to improved academic performance and cognitive function. Of course, some people just aren’t hungry in the morning, but if you can persuade your child or teenager to take in some nutrients, that may benefit them further down the line. At the very least, they don’t want to get distracted by hunger pangs during an exam!
To keep them feeling full for longer, try slow-release carbohydrates paired with a protein – think eggs with wholegrain toast, and porridge with nuts and fruits.
If your child is a real breakfast refusenik, see if they’ll consent to a smoothie, ideally containing oats for energy,
Introduce mood-boosting foods
Exam season can bring on a rollercoaster of emotions, so it helps to include foods that may naturally support emotional wellbeing. Bananas, berries and oily fish like salmon are all rich in nutrients linked to better mood and brain function.
A square or two of good-quality dark chocolate can offer a gentle lift, thanks to its magnesium content and feel-good compounds.
Focus on hydration
Even mild dehydration can lead to poor concentration, studies have shown. Encourage regular water breaks throughout the day — and especially during revision sessions. For a change from plain water, try herbal teas or diluted fruit juices, but steer clear of sugary drinks, as these can lead to crashes in energy and focus.
A refillable water bottle on the desk can be a helpful visual reminder to keep sipping.
Avoid late meals
It can be tempting to let routines slide during exam time, but try to avoid late-night meals. Eating too close to bedtime can affect sleep quality, which in turn impacts memory, mood and attention span the next day.
Encourage earlier evening meals packed with slow-release carbs and light proteins — think wholegrain pasta with pesto, brown rice with stir-fried veg, or a simple omelette and salad.
Limit stimulants
That includes caffeine and excess sugar, especially in the evening. While a small amount of caffeine might feel like a harmless pick-me-up, too much can leave your child feeling anxious, jittery or unable to sleep.
Energy drinks are best avoided altogether. Instead, opt for naturally energising snacks like apple slices with peanut butter, trail mix with dried fruit and nuts, or hummus with veggie sticks.
Include leafy greens
Packed with iron, folate and other essential micronutrients, leafy greens like spinach, kale and rocket support both brain and body. Add them to sandwiches, sneak them into smoothies or stir them into pasta sauces to keep nutrient levels topped up without a fuss.
And finally…
Nutrition won’t replace revision — but it can help make those hours of hard work more effective. Balanced meals, regular hydration and brain-friendly snacks can all support your child’s mental clarity, energy levels and emotional wellbeing throughout exam season. A little prep in the kitchen could make a big difference at the desk.
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