14/10/2025
WISHING ALL YR 12’s GOOD LUCK FOR EXAMS: Nutrition tips for HSC ( or any exam times really)
Exam time is quickly approaching for HSC students.
What else can they do besides study to achieve their optimum academic performance?
Simple and easy nutrition hacks – that’s what!!! Certain foods and their components have been found to enhance cognitive function, improve mental alertness and enable sustained concentration to help students learn and remember all the concepts and information their final exams.
Do this in the study lead up and days of exams.
Tip 1: Eat lean protein regularly:
Protein consumed from food sources such as red meat, fish, chicken, nuts and eggs, provide the body with amino acids, or the building blocks, to produce key chemicals, such as neurotransmitters for the brain. Fish also has omega 3 fatty acids which assists brain function and mood. All protein enhances memory, learning and mood.
Tip 2 : Eat wholegrain Carbohydrates:
Carbohydrates in the form of low GI, such as wholegrain bread, cereals, pasta, rice fruit and vegies. In the body, complex carbohydrates are absorbed a lot more slowly. The slower absorption rate means that energy is slowly released and available for a longer time. This allows students to be more alert, able to concentrate and commit information to memory for longer and more effectively.
Tip 3: Avoid the sugar burn out:
This is the high and then the crash from eating refined carbs and sugars eg lollies, biscuits, chocolate. Although thye are easy and tempting, lollies will make you tired, lethargic and irritable and have difficulty retaining information and recalling it.
Tip 4: Eat a good brekky:
Before study or an exam, eat a meal with protein and carbs to maximise your brain power. It also fires up the neurons and gets the brain working well.
Tip 5: Endurance:
To ensure students have energy for that exam of three hours or more, they should eat a light meal comprising carbohydrates and protein - for example, baked beans on wholemeal toast or an egg or tuna salad wholemeal sandwich - one to two hours beforehand.
Tip 6: Stay Hydrated:
Being dehydrated make you tired lethargic and reduces your thinking power by about 5%. Water is your best bet- sip often and little.
Tip 7: Get your sleep:
Go to bed at your normal time and aim for 8-9 hours.
Tip 8: Good bugs
As your stress levels are high, keep your immune system boosted by eating food rich in probiotics such as yoghurt, yakult, miso soup or sauerkraut or take a probiotic supplement.
Tip 9: Smart snacks:
Need to top up every 3-4 hours. Snack are fine- avoid grazing on sugary snack like lollies and softdrinks. Instead try nuts, seeds, fruit, yoghurt, crispbreads and salmon, cheese.
Tip 10: Restore balance.
Do at least 30 mins exercise daily, set a sleep pattern and avoid technology going to bed and try mindfulness.
GOODLUCK and I hope you do your best !
Feel free to share this with any students needing a reminder about good health before the HSC.
