Eat your way to the best results — nutritious food to help exam students succeed 

A leading dietitian gives some simple tips for success ahead of the Leaving and Junior Cert exams

young woman on a laptop and eating an apple

The temperatures are soaring, the pollen count is up — it must be getting close to Junior and Leaving Cert exam time.

For most teenagers facing into their first or second state exams in early June, this is the culmination of years of work, weekends spent revising instead of relaxing, and Easter holidays focused on flash cards and set texts.

For the parents and guardians of those teens, it’s when you will be walking a tightrope. It doesn’t matter what you do, you’re never going to get it right.

I speak from experience here, with a daughter in the firing line, I mean, doing her Junior Cert.

Yes, I know it’s just the Junior Cert, it’s not a big deal, but she’s in the thick of it and doesn’t understand that yet. She has to figure it out for herself, with (at least in theory) minimum parental hovering. After all, what could I possibly know? My first state exam was so long ago that it was called the Inter Cert.

But there is something that I do every day that can make a difference, and that’s to feed her well.

“Good nutrition often slides down the priority list when students are busy studying for exams,” says Sandra Wilkinson, CORU-registered dietitian and communications manager with the Irish Nutrition and Dietetic Institute ( indi.ie).

With some exams lasting for up to two-and-a-half hours, not to mention the revision in advance, this season is a mental marathon rather than a sprint, as Ms Wilkinson points out, and “endurance is critical”.

While students may not be focused on their meals, this is where parents can make a difference.

Ms Wilkinson explains that nutritious food can “energise your system, improve your alertness, and sustain you through long exam hours [while]... the wrong dietary choices can make you feel sluggish and jittery”.

Sandra Wilkinson: "Consistent meal times are essential but never more so than on exam mornings. The brain can utilise up to 20% of the energy we consume daily, and it needs a steady supply of glucose (from carbohydrate foods).”

When teens are stressed, it’s good for parents to take a step back and focus on food. Don’t fall into the trap of letting teens dictate their own eating hours.

“Don’t skip meals, especially breakfast, she advises. “Consistent meal times are essential but never more so than on exam mornings. The brain can utilise up to 20% of the energy we consume daily, and it needs a steady supply of glucose (from carbohydrate foods).”

Breakfast doesn’t have to be complicated but this is where you, as the parent, can help out.

Ms Wilkinson recommends foods that release carbohydrate energy more slowly, such as porridge and fruit, overnight oats, wheat biscuits with milk and banana, nut butter on wholemeal bread, and poached or scrambled egg on wholemeal toast.”

On exam mornings, if you can take a little time to put together something nutritious and delicious for your exam student, you’re giving them a peaceful moment to eat and prepare for the day ahead.

Teens typically need plenty of fuel between meals to keep them going, even more so in and around exam time. Have healthy options on hand so they won’t just grab the easy options, advises Ms Wilkinson.

She says: “Don’t be tempted to reach for highly refined sugar, high-fat snacks like biscuits, crisps, chocolate, sweets, cakes. Opt for fresh fruit, natural or probiotic fruit yoghurt — ‘bio’ or ‘live’, dried fruit, nuts, popcorn, or nut butter on rice cakes.”

Preparation is key, not just for your student but for you as the healthy food facilitator in your house. While there are things going on in the world other than state exams and everyone in the family is busy, that’s not your focus at the moment.

Sandra Wilkinson: “Make sure your fridge and cupboards are well stocked with healthy snacks and ingredients for quick and easy meal".

“Make sure your fridge and cupboards are well stocked with healthy snacks and ingredients for quick and easy meals,” urges Ms Wilkinson, who also recommends batch cooking and portioning meals in your fridge or freezer to save time.

I’ve been given a list of my student’s favourite dinners for her week of exams. After a long day, I know she’ll be looking forward to comforting, familiar dishes such as shepherd’s pie, pork dumplings, veggie fried rice and beef burritos, which I can cook ahead of time and stash in the freezer.

Finally, encourage your child to stay hydrated. “Dehydration affects your concentration,” points out Ms Wilkinson, “which may make it more difficult to study and perform to your best. Keep a glass of fluid — water, herbal teas, diluted fruit juice — within easy reach while studying and take a bottle of water into the exam if you can.”

Best of luck to all exam students — and to those making sure they leave the house each morning well-fed and with meals sorted for the day ahead. We’ve got this.

Bring on the brain food

While some everyday foods may support concentration, focus, and cognitive health, the best strategy is to eat a balanced diet with plenty of vegetables, fruit, and wholegrains. If you want to add extra brain-focused options into your student’s diet, here are a few delicious ideas.

Green leafy vegetables

Kale, cabbage, spinach, and broccoli contain brain-nourishing nutrients such as vitamin K, which enhances cognitive function, along with lutein, folate, and beta carotene. Chop and add to a stir-fry for a fast, nutritious meal.

Oily fish

There are two types of fatty acids — essential and non-essential — and we need to get the essential fatty acids directly from food sources to support healthy brain functions. Oily fish such as trout, mackerel, and sardines, all of which are readily available in the tinned fish section of the supermarket, are rich sources of these essential fatty acids. Fresh mackerel — nothing more delicious — are also in season.

Nuts

Vitamin E is a powerful antioxidant important for brain health. Nuts, which also provide good fats and protein, are a valuable source of this vitamin and the ideal snack. Spread nut butter on rice cakes or grab a small handful of vitamin E-rich almonds, Brazil nuts, or peanuts.

Berries

Brightly coloured berries are full of natural plant pigments called flavonoids, which help memory. Blueberries and blackberries, fresh or frozen, are good sources of these flavonoids, as are strawberries. As we’ve just hit strawberry season in Ireland, you can choose local and pick the reddest, most aromatic punnet.