Nutrition During Exam Period: Healthy Choices for Success

Children Preparing for Exams

Children who pay attention to balanced and healthy eating, especially during exam weeks, can enhance their success and motivation. First, plan a balanced nutrition schedule with three main meals and two to three snacks.

Avoid foods like chocolate, sweets, and biscuits containing simple sugars before and during the exam. Never skip breakfast, which is the most important meal to meet the brain’s energy needs. Eat fish three to four times a week and add cinnamon to your tea.

Nutrition plays a significant role in students’ success. Therefore, during preparation for YGS and LYS as well as throughout the academic year, students should follow a conscious and healthy eating program.

It’s important to remember that there are no miracle foods that influence success during exams. However, a sufficient, balanced, and conscious diet containing all food groups during the preparation period positively affects both physical and mental health, reduces stress, and contributes to academic success.

Plan a balanced and adequate nutrition schedule for your children with three main meals and two to three snacks. In snacks, choose foods that will prevent sudden blood sugar fluctuations, avoid distractions, positively impact brain functions, and reduce stress.

Breakfast, which is the most important meal for meeting the brain’s energy needs, should consist of adequately prepared, balanced, and conscious foods. There is approximately a 10-12 hour gap between dinner and breakfast. During this time, the body uses almost all the energy it derives from food. If breakfast is skipped, there won’t be enough energy for brain functions, which may lead to fatigue, headaches, and decreased attention and perception.

Research shows that students who have breakfast in the morning have significantly better attendance and academic performance compared to those who skip it. Therefore, both on the morning of the exam and throughout the preparation period, breakfast holds great importance.

In breakfast, consuming one whole egg every other day is essential for balanced protein. Instead of stimulants like tea or coffee, brew a mixture of mate tea, ginger, clove, stick cinnamon, and lemon slice.

Due to cinnamon’s ability to regulate blood sugar, it is beneficial to include it in the diet. To balance blood sugar and ensure prolonged concentration, add a stick of cinnamon to all teas and coffees consumed.

Sugar Induces Sleepiness
Our brain uses carbohydrates as an energy source. However, we should not think of simple sugars when we say carbohydrates. It’s important to note that the brain uses sugar in the blood as energy. Contrary to popular belief, table sugar, or simple carbohydrates, rapidly raises and lowers blood sugar levels, failing to meet the brain’s sugar needs and causing hypoglycemia (low blood sugar). This can lead to distractions, concentration issues, and sleepiness.

Therefore, giving children excessive amounts of simple sugar foods like chocolate, candies, and biscuits before and during exam preparation is one of the biggest mistakes.

Fish Enhances Learning
One week before the exam, fish should be consumed three to four times a week. Fish, which is a rich source of omega-3, strengthens memory and increases learning and concentration. Additionally, it is vital for students to consume one whole walnut every morning as an omega-3 source to enhance concentration.

B vitamins, which play a role in brain function and the nervous system, are essential. Therefore, choose whole wheat or rye bread to maintain balanced blood sugar levels as they are rich sources of B vitamins.

Milk and Yogurt for Dinner
As a snack, three to four dried black plums and one whole walnut can be a very rich option in terms of vitamins and minerals. Since consuming milk, yogurt, and Turkish yogurt drink drink during the day may lead to sleep complaints, prefer these foods in your last snack at least 2.5 hours before bedtime.

If there are no constipation issues, make sure your child eats one banana every day, as it stimulates the release of serotonin—the happiness hormone—and is a rich source of potassium. Thus, you can also prevent distractions.

Echinacea to Enhance Mental Clarity
During the exam preparation period, having a strong immune system and avoiding infections are crucial for mental and physical performance. Therefore, consider giving your children one cup of echinacea tea three to four times a week.

During this period, foods high in antioxidants are important to reduce stress and tension. Dried black plums, seedless black grapes, strawberries, tomatoes, carrots, pineapples, and apples are all rich sources of antioxidants.

Tips for the Day Before the Exam
Eat at Home, Not Outside
The night before the exam, proper nutrition is as important as breakfast. Students should eat food prepared with fresh ingredients at home to avoid any food poisoning. They should not try foods they haven’t eaten before and should avoid dining out.

Avoid Gas-Producing Foods
Avoid foods that can cause gas problems the day before, such as legumes, cabbage, leeks, celery, peas, bulgur pilaf, tabbouleh, and lentil balls.

Protect Your Stomach
To prevent stomach discomfort, avoid fried foods, mixed dishes made from various ingredients, and very fatty or heavily sauced meals. Instead, opt for minimally processed and simple foods.

Be Cautious of Allergies
During this allergy season, eggs are among the allergenic foods; thus, caution should be exercised regarding egg consumption. If a child has various food or pollen allergies, parents should be extra careful with eggs.

Berries Instead of Sugar During the Exam
As snacks, opt for low glycemic index foods like blueberries (which can cause constipation when consumed in excess), dried black plums, raw hazelnuts, almonds, and walnuts.

For a Good Sleep After Dinner
Mix one bag of chamomile, one bag of lemon balm, and one bag of cinnamon clove in 500 ml of hot water. Serve one cup of this tea blend to the exam candidate one to two hours before bedtime. This tea will help ensure a restful sleep and minimize stress.

Key Points to Consider
NO SAUSAGE: Avoid overly salty foods that can cause thirst during the exam (e.g., pickled foods, sausages, salted crackers).

PREFER HERBAL TEA: Instead of caffeinated drinks like tea or coffee at breakfast, choose fresh green tea, cinnamon, clove, apple, or rosehip herbal teas.

DON’T SCARE THE FAMILY: The goal is to maintain normal behavior as much as possible. Do not try new foods at dinner or breakfast before the exam; families should not be insistent or alarming about this.

DON’T SKIP SNACKS: To prevent low blood sugar levels during the exam preparation period, never skip snacks.

A HANDFUL OF PUMPKIN SEEDS AT NIGHT: If there are complaints about frequent urination, consume a handful of pumpkin seeds in the last snack before bedtime. This helps avoid interruptions in sleep, allowing for deeper and more restful sleep.

LIMIT LIQUID INTAKE: Avoid caffeinated, carbonated beverages, tea, and coffee two and a half to three hours before bedtime. Also, do not consume excessive liquids, as this may lead to frequent urination and insomnia.

Example Menu for the Exam Evening

  • Grilled tenderloin or steak
  • Artichokes in olive oil
  • Green salad with olive oil
  • 1-2 slices of rye bread or 2-3 tablespoons of plain (fat-free) pasta

Example Breakfast Menu

  • Whole wheat, rye, or multi-grain bread (rich source of B vitamins, essential for brain function)
  • 1 whole walnut + 2-3 raw hazelnuts or almonds (important magnesium source for brain function)
  • Low-fat white cheese
  • 1 glass of freshly squeezed apple juice (important for preventing stress, pain, and fatigue)
  • 3-4 dried black plums (rich in iron, important for concentration and attention)
  • 1 whole egg (rich in iron and effective for regulating blood sugar)