Exam season is stressful for everyone, especially for students. It’s a time when parents and guardians are looking for ways to help their children prepare both academically and physically. 

As parents, we want our kids to perform their best on their exams. But you may be surprised to know that having the right diet can have a significant impact on your child’s academic performance. When it comes to physical preparation, one of the most important things to consider is nutrition.

Eating the right foods can keep energy levels up and help your child stay focused during their exams. Let's explore what kind of diet should be taken before exams and why it is important for exam preparation.

What kind of diet should students be taking before an exam and why

The importance of breakfast

It is often said that breakfast is the most important meal of the day, and this is especially true when it comes to preparing for exams. A good breakfast provides your child with the necessary nutrients they need to stay energised throughout their studies and during their exams.

For optimal performance, make sure that breakfast includes a combination of carbohydrates, proteins, and healthy fats. Oatmeal or eggs are great options as they provide all three macronutrients in one meal.

Eating healthy foods

It should go without saying that having healthy meals during exam season is paramount. Nutritious foods such as fruits, vegetables, and whole grains contain essential vitamins and minerals that your child needs to stay alert during long study sessions and perform at their best during exams.

Eating plenty of protein-rich foods — like eggs, legumes, nuts, fish, and poultry — is also important since they provide energy as well as essential nutrients like iron which helps build red blood cells.

Keeping sugary snacks away from your child’s diet can also be beneficial; while these snacks can provide short-term boosts in energy levels due to their high sugar content, they can quickly lead to fatigue once those levels crash back down again.

Snacks throughout the day

Eating snacks throughout the day can also help maintain energy levels while studying for an exam. When choosing snacks, look for ones that are high in protein and fibre such as nuts or fruit. Protein helps keep energy levels steady while fibre helps digestion, which can prevent fatigue caused by indigestion. Additionally, these snacks will also help reduce cravings for sugary treats, which can cause an energy crash later on in the day.

For more tips about how snacking looks like in a healthy diet, check out this blogpost; and how to pick healthy snacks, here.

Hydration is key

Staying hydrated is essential for any type of cognitive task including studying for an exam. Dehydration impairs cognitive function, which means that if your child does not drink enough water before their exam, then they may not be able to think clearly or focus as well as they could have otherwise.

Ensure that your child drinks at least 8 glasses of water each day leading up to their exam so that they are hydrated and ready to go come test time.

If plain water isn't your child's cup of tea (or glass of water), adding some fresh fruit can help infuse some flavour into their drink while also providing them with additional nutrients.

Timing matters too

When it comes to preparing for exams with food and drinks, timing matters too. Eating a light meal or snack about an hour or two before an exam helps provide your child with enough energy without it becoming a distraction (or causing indigestion).

Additionally, having nutritious snacks available during breaks between exams can help them recharge mentally so that they don't burn out too quickly.

A balanced diet is key when it comes to preparing for an exam

Eating breakfast with a combination of carbohydrates, proteins, and healthy fats helps keep energy levels up throughout the day while snacking on high-protein / high-fiber foods prevents fatigue from indigestion or sugar crashes caused by sugary treats.

Finally, drinking enough water ensures that dehydration does not impair cognitive function during the exam itself.

By following these simple tips and providing your child with a balanced diet before exams, you will be setting them up for success!