Some kids get so stressed before exams that they lose their appetite. Nonetheless, it’s important for your child to eat something on the big day to ensure they’re alert and able to do their best. Here are a few tips on helping them fuel up before an exam.
If the stress of exams has your child’s stomach in knots, it’s likely they don’t have much of an appetite. However, whether they’re hungry or not, their body and brain need energy to function. To encourage your child to take a few bites, consider serving some of their favourite foods. Just be sure to stick to healthy choices! Here are some examples:
- Fresh berries
- Nuts or seeds
- A hard-boiled egg
- A slice of whole wheat bread
- Etc.
On the morning of a big exam, eating a little is better than eating nothing at all. That’s why it’s a good idea to focus on smaller portions. For example, you could try serving half of what your child usually has for breakfast:
- Half a slice of peanut butter toast
- Half a banana, half an egg, and a half portion of yogurt
- Etc.
You can pack the other half for your child as a snack, as their appetite is likely to return in full force once the exam is over.
Who can resist a warm, buttery croissant or a plate of chocolate chip pancakes? Indulgent foods like these become all the more tempting when we’re feeling particularly anxious. However, because it takes a lot of energy to digest fatty foods, they don’t make the best school-day breakfast, especially the morning of an exam. Foods to avoid include the following:
- Pastries
- Muffins
- Cereal
- Chocolatey drinks
- Etc.
Protein is a good source of energy. To help your child stay focused and do well on their exams, try serving a meal made with high-protein ingredients:
- Dairy products
- Eggs
- Nuts
- Seeds
- Etc.
Water is essential to life. Drinking plenty of water is necessary to keep our vital organs working properly and our powers of concentration sharp. That’s why it’s important to encourage your child to drink enough water. You can do this in various ways:
- Serve a glass of water with every meal
- Add berries to their water bottle for a refreshing, slightly sweet flavour
- Put ice cubes in their water bottle
- Etc.
Since nutrition has a direct impact on how students do in school, we recommend reading our article on the benefits of healthy eating on academic performance.
Writing : Anabel Cossette Civitella
Scientific review : Nathalie Regimbal, nutritionniste
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Rewriting : Alloprof Parents' team
Entretien téléphonique avec Nathalie Regimbal, Nutritionniste.
Entretien téléphonique avec Louise Thibault, professeure en nutrition à l’Uniersité McGill.