Eating for Exam and Study Success: Fuel Your Body and Mind  

A fun an interactive talk about nutrition and avoiding the blood sugar rollercoaster. 

Year 12 had a PSHE talk from Sue Crabtree from Crabtree Nutrition today. When exam season rolls around, the pressure is on—not just for your mind but your body, too. Your brain is working overtime, demanding energy and nutrients to stay sharp. Sue Crabtree’s motto, “Let’s Go Eat” emphasises the importance of proper nutrition for concentration, memory, and energy levels. Here’s how to fuel your body for success during exams.  

1. Steady Energy: Avoid the Blood Sugar Rollercoaster  

Stress can make your brain crave sugar, but quick fixes like sugary snacks lead to crashes that can leave you tired and unfocussed. Instead, opt for foods that stabilise your blood sugar.  

What to Eat:  

Snacks rich in protein and healthy fats: avocado, yoghurt, houmous and veggie sticks, walnuts or other nuts, cheese with apple slices.  

Carbohydrates: Choose whole grains over refined ones to avoid spikes and wwap white bread for brown bread.  Try salted popcorn for fibre, pair wholegrain oatcakes with protein toppings like cheese or houmous.  

Add high-fibre veggies for a serotonin boost, which helps with memory and motivation:  

Carrots, celery, tomatoes, cucumber, baby corn.  

2. Snack Smart: Eat Every 2–3 Hours  

Keeping a steady flow of nutrients is key for concentration. Plan meals and snacks at regular intervals:  

Breakfast: Kick-start your day with slow-release energy, like oats with a dollop of yogurt and fruit.  

Mid-Morning Snack: Try nuts, seeds, or veggie sticks with houmous.  

Lunch: Combine protein and carbs, like chicken with wholegrain rice or a salad with avocado.  

Afternoon Snack: Cheese and crackers, or a handful of salted popcorn.  

Dinner: Focus on balanced meals with lean protein, wholegrains, and vegetables.  

Evening Snack: Enjoy a treat like a chocolate energy ball (recipe below).  

3. Stay Hydrated  

Water is essential for memory, focus, and even physical performance. Keep a water bottle handy and sip throughout the day. Avoid sweetened drinks, as artificial sweeteners can cause the same sugar rollercoaster as sugary snacks.  

Sue shared a tip about Cherry Active. She recommends mixing 30ml of Cherry Active concentrate into water for a recovery drink that helps with sleep and reduces inflammation. A well-rested brain is a high-performing brain!  

4. Boost Brain Power with Beetroot  

Beetroot is a superfood for exams. It increases blood flow to the brain, helping with focus and motivation. Its nitric oxide content supports learning, and it’s rich in Vitamin B6, which is crucial for brain health. Add beetroot to your diet in salads, as juice, or in a fun snack like beetroot houmous.  

5. Energy Ball Recipe: A Sweet Treat for Success  

Make your own chocolate energy balls as a perfect on-the-go snack!  

Combine oats, maple syrup, and a secret ingredient—beetroot! Whiz up in a blender, form into balls and coat with melted 70% dark chocolate. This snack provides antioxidants and slow-release energy. 

Dark chocolate provides antioxidants, oats offer slow-release energy. Beetroot adds a brain-boosting twist!  

By following these tips, you’ll avoid energy crashes, stay focused, and feel ready to tackle any exam. Remember, eating well isn’t just about your body—it’s about giving your brain the tools it needs to perform its best.  

Good luck everyone with your studies and revision—fuel your body, fuel your mind!