Exams can be a stressful time for students—and their parents. While revision schedules and sleep routines are often top of mind, nutrition plays a crucial role in supporting brain function, focus, and emotional wellbeing.
Here’s how you can set your child up for success with simple, healthy habits in the lead-up to exams.
Why Nutrition Matters During Exams
During periods of high concentration, the brain uses more energy than usual. A balanced diet can help:
- Improve memory and concentration
- Support mood and reduce anxiety
- Maintain stable energy levels throughout the day
Joanne Scott, Dietitian at Midland Health, says:
“During exam season, it’s not just about getting enough calories—it’s about fuelling the brain in the right way. Balanced meals and consistent hydration can make a big difference to how well children focus and manage stress.”
The Power of Breakfast
Skipping breakfast can lead to reduced attention, memory, and problem-solving ability. A healthy breakfast should include:
- Wholegrains – e.g., oats, wholemeal toast or low-sugar cereals
- Protein – such as eggs, Greek yoghurt, or nut butter
- Fruit or veg – berries, banana, or even a handful of spinach in a smoothie
Try preparing breakfast the night before to reduce morning stress e.g. overnight oats. Pancakes are another great option as they can be prepared in advance and frozen, just pop in the microwave or toaster to defrost and add toppings of your choice.
Smart Snacks for Study Time
Snacks should nourish, not distract. Good options include:
- Bread stick or vegetable sticks (e.g. carrot, cucumber, pepper) and hummus
- A small handful of unsalted nuts and/or dried fruit (think trail mix!)
- Fruit with a slice of cheese or boiled egg
- Wholegrain crackers with peanut butter or cream cheese
Avoid high sugar snacks anddrinks, which can cause spikes and crashes in energy and mood.
Hydration = Focus
Even mild dehydration can affect concentration. Encourage water or diluted juice throughout the day. Ideally teenagers should avoid caffeine – it can interfere with sleep and increase anxiety levels. If your teenagers concentration levels are flagging suggest they take a break and have a change of scenery.
The Evening Before the Exam
Avoid last-minute cramming. Encourage a calm, balanced meal with:
- Lean protein (e.g., chicken, fish, tofu)
- Complex carbs (e.g., brown rice, sweet potato, wholegrain pasta)
- Plenty of veg
This supports steady blood sugar and restful sleep.
Practical Tips for Parents
- Prepare ahead: Batch-cook meals or prep lunches and snacks in advance.
- Role model healthy eating: Kids take cues from you!
- Watch for signs of stress: Loss of appetite or cravings might indicate anxiety.
Sometimes it’s helpful to speak to a nutrition expert, especially if your child has specific dietary needs or struggles with mealtimes during stressful periods.
Need tailored nutrition support?
At Midland Health, our experienced dietitian Joanne Scott can offer expert advice for families looking to improve nutrition during exams and beyond. We’re based in Birmingham and offer private, personalised support with no waiting lists.
Click here to book a nutrition consultation today with our friendly team.
Let us help your child feel calm, nourished, and ready to succeed.