Contact us

Eating for Exams

Fueling the mind and body to boost exam performance

Eating the right foods at this busy and stressful exam time can help teens prepare for and perform at their best.


Eating well at exam time right can be the first step to aid in study success. The ‘Study Diet’ and ‘Exam Tips’ can help you get your student eating well so that they can study efficiently and perform well at exam time.

The Study Diet Meal Plans

The Study Diet provides healthy meals and snacks packed with nutrient-rich foods that are recommended in The Australian Dietary Guidelines. The Study Diet includes red meat, such as beef and lamb 3 to 4 times a week, to help keep students iron and zinc levels in check and keep them focused and full of energy.

Including 3 to 4 serves of beef and lamb per week provides iron to support brain function and zinc for a healthy immune system. Red meat is especially important at this time as low iron can contribute to tiredness and fatigue which may make it difficult to study effectively.

The Study Diet includes meal plans tailored to suit the needs of teenage girls and boys and is delicious at the same time! With detailed choices for breakfast, lunch, dinner and numerous healthy snacking options, the Study Diet shows how eating right can help fuel the mind and body for peak exam performance.

Study and Exam top tips

To help you and your student through the end of year exams, we’ve got some useful tips for study and exam success.

  1. Don't skip meals - During exams it's easy for the student to push back and say that they don't have time to eat. However, skipping meals can lead to fatigue and loss of concentration. Quick and healthy dishes such as steak sandwiches on wholegrain bread, wholegrain lamb wraps or tuna salads are great options during this busy time. Healthy snacks are also important, so make sure there are plenty of fresh fruit, nuts, nut bars or reduced fat yoghurt in the pantry and fridge.
  2. Provide iron and zinc-rich protein foods - Iron and zinc are required for brain function and immunity, and low levels can lead to tiredness, lack of energy and poor concentration. Red meat, such as beef and lamb are good sources of iron and zinc and are recommended 3 to 4 times a week as per The Australian Dietary Guidelines.
  3. Keep hydrated - Encourage the student to drink plenty of water as dehydration can affect both their physical and mental performance. Provide a water bottle during exams and limit sugary soft drinks, juices and energy drinks.
  4. Exercise is vital - Encourage the student to be active. Exercise will reduce stress, improve mood, re-energise the brain and provide a much needed study break. Get them to walk the dog, walk to the park or play a team sport with friends.
  5. Sleep is key - We all know that a good eight hours of sleep helps us to perform at our best. To help sleep, encourage tea or a glass of milk over caffeinated beverages such as coffee and energy drinks which can make sleep difficult.