What to feed your child during exam time for better focus

Exams can be mentally draining for kids. As a parent, you might be focusing on study plans and revision schedules but what your child eats during this time can make a huge difference in their performance. The right nutrition fuels the brain, improves focus, and keeps their energy levels steady.

Let’s break down what your child should eat during exams for better focus without overcomplicating your life or theirs.

Why diet matters during exams

When the brain is under pressure, it needs more energy. Junk food, sugary snacks, and caffeine may give a quick boost but often lead to crashes, making kids tired, anxious, or unable to concentrate.

Poor nutrition during exams can cause:

• Lack of focus

• Brain fog

• Fatigue and low energy

• Mood swings

• Poor sleep

Foods that help improve focus and memory

Here are the best types of food to support your child’s brain during exams:

1. Omega-3 rich foods

These are essential for brain development and memory.

• Walnuts

• Flaxseeds

• Chia seeds

• Fish (like salmon or sardines)

2. Protein-packed snacks

Protein helps with neurotransmitter function, improving alertness.

• Boiled eggs

• Paneer cubes

• Roasted chana

• Greek yogurt

3. Complex carbs for steady energy

They release energy slowly, keeping kids focused for longer.

• Whole wheat bread

• Brown rice

• Oats

• Millets like ragi or bajra

4. Iron-rich foods

Iron deficiency is directly linked to poor concentration.

• Spinach

• Rajma (kidney beans)

• Dried fruits (like dates, raisins)

5. Hydration is key

Even slight dehydration can impact memory and focus.

• Encourage 6–8 glasses of water

• Include coconut water or fresh lime water

What to avoid during exam season

Steer clear of:

• Sugary snacks – cause sudden energy crashes

• Caffeine-loaded drinks – lead to anxiety and sleeplessness

• Processed foods – low in nutrients, high in empty calories

Sample Meal Plan for Exam Days

• Breakfast: Oats porridge with chopped almonds + banana

• Mid-morning snack: Boiled egg or a handful of walnuts

• Lunch: Brown rice, dal, spinach sabzi, and curd

• Evening snack: Fruit smoothie or peanut butter toast

• Dinner: Whole wheat roti, paneer bhurji, sautéed veggies

• Before bed: Warm turmeric milk or a few soaked almonds

Final thoughts

Food may not directly make your child score better, but it certainly builds the right foundation. A well-fed brain is a focused brain.

Stay consistent, avoid last-minute junk cravings, and include foods that fuel concentration. You’ll be surprised how much difference a simple, balanced diet can make during exams.

Disclaimer: This blog is for informational purposes only and is not medical advice. Seht helps families stay informed but is not a substitute for professional healthcare guidance.

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