We’re approaching exam season, with only a few weeks left for our junior and leaving certificate students to cram. The time preceding these exams can naturally give cause to stress, not only for those sitting the exams, but also for their parents and guardians. We want to encourage our children to do their best, yet not add to an already pressurised system.

In the past, I found one of the best supports I could offer during exam season, as a mother, was the delivery of nutritious food. We all feel more energised when we saturate our diet with nutrient-dense ingredients. Eating well can actually help us to concentrate better. Studying requires a lot of energy, so it’s vital our students are sufficiently fuelled with the correct nutrients to meet this demand.

The inclusion of a wide variety of nutritious foods in one’s diet will help to support their studies. Foods rich in protein keep us fuller for longer. There are plenty of high-protein foods, such as lean meat, eggs, dairy, pulses and nuts, which are easily incorporated into any diet.

Small changes can make a big difference; a nutritional boost can be gained by even substituting white bread and rice for their wholegrain alternatives. Oily fish – such as trout, salmon and sardines – are a rich source of omega-3 fats, which play an important role in memory and concentration. Adding some omega-3 rich seeds, like chia and linseeds, is another great way to boost one’s omega-3 intake.

It’s vital for students to eat regularly to avoid dips in blood sugar, which will lead to energy slumps. However, it’s important to be mindful of what snacks to eat and avoid high-fat and high-sugar options.

Fruit such as oranges, bananas and apples are great. Plain rice cakes topped with natural peanut butter and some sliced banana make for a tasty, yet filling snack, as do carrot sticks and hummus.

Nuts, such as cashews, walnuts and almonds, are packed with nutrients and good fats – just make sure you choose the plain, unsalted versions.

It’s especially important for students to keep well hydrated. Even mild dehydration will hinder any plans of studying as it can lead to an inability to focus, tiredness and headaches. Ideally, we should consume at least 1.5 litres of water daily. If plain water isn’t a drink of choice, use some natural flavourings, such as lemon, lime, orange or cucumber slices.

Herbal teas can also be included to increase one’s fluid intake, while a glass of milk with dinner will give a nutritional boost. It’s best to avoid energy drinks entirely, as even though they’ll give an initial energy boost, an inevitable drop will occur within a short space of time.

Omega Cacao Crumb for sprinkling over your breakfast

Porridge is a great breakfast to have on the morning of an exam, as it contains slow-release carbohydrates. Adding protein – either milk or yoghurt, – will keep you fuller for longer.

Walnuts, chia seeds and linseeds are especially rich in omega-3 fatty acids, so they are nutritious and tasty for sprinkling over yoghurts, breakfast cereals and especially porridge.

50g walnuts

50g pecans

25g chia seeds

25g flaxseeds

25g golden linseed

1tbsp cacao powder

Pinch of sea salt

  • 1 Add the walnuts and pecans to a food processor and blitz for a few seconds, until they’re well chopped.
  • 2 Add the seeds with the cacao powder and a pinch of sea salt. Blitz well until finely chopped and well combined. This will take about a minute, but to ensure it’s blitzed evenly you may need to stop halfway through to scrape the contents from the side of the bowl and blitz again.