Some additional advice

Healthy eating examples

Breakfast

• Wholegrain cereal with milk and glass of orange juice

• Wholemeal bread toasted with chopped banana and glass of milk

Lunch or Tea

• Bowl of vegetable soup and wholemeal bread with an apple and yoghurt

• Chicken / tuna salad wrap and pure fruit smoothie

• Baked beans on whole-grain toast

• Baked potato topped with tinned tuna, baked beans or grated cheese

• Scrambled egg on toast with grilled tomato

Dinner

• Chicken or beef stir fry with noodles

• Egg omelette with cheese and baked potato

• Pasta with tinned tuna topped with cheese

TOP TIP! Frozen vegetables are packed with nutrients and are great when you are pressed for time.

Snacks

Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yoghurt or nuts to keep you going throughout the day. These are better choices than cakes, biscuits, chocolate and sweets that are high in refined sugars that give you a 'sugar rush' after eating them but leave you feeling flat and in a bit of a slump shortly afterwards. If you are taking a long exam and are worried about concentration levels falling, take a healthy snack with you to eat before the exam. 

Aim for 1.5-2L of fluid per day

Dehydration can make you feel lethargic, irritable and tired. Worst of all, it affects your concentration which may make it more difficult to study and perform to your best. Keep a glass of fluid (fruit juice, herbal teas, water) within easy reach while studying at home.

Try to reduce your intake of drinks that contain caffeine, such as tea, coffee and some fizzy juice as they can act as mild diuretics. This causes the body to lose fluid and increase the need to use the toilet, which is not ideal during an exam! 

Exercise 

Exercise benefits every part of the body, including the mind. Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Plus, exercise can give you a real sense of accomplishment and pride at having achieved a goal.

Sleep hygiene

Tips for teenagers 

• Budgeting eight hours of sleep into your daily schedule and keeping that same schedule on both weekdays and weekends.

• Creating a consistent pre-bed routine to help with relaxation and falling asleep fast.

• Avoiding caffeine, especially in the afternoon and evening.

• Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.

• Keeping your bedroom cool, dark, and quiet.