Five affordable foods to help students through exam season

Exam preparation can disrupt normal routines, leaving students skipping meals or relying on sweets, chips and energy drinks to keep going.

Although no single food can improve exam marks or guarantee better mental health, eating regular, balanced meals can support energy, concentration and general wellbeing.

Omy Naidoo, a registered dietitian and director of Newtricion Wellness Dieticians, says students do not need expensive or complicated meals to eat well during exams.

Practical choices using affordable, readily available ingredients can make it easier to remain properly nourished through long study sessions and examination days.

Here are five foods students can include in a balanced exam-time diet.

1. Oily fish

Oily fish such as pilchards, sardines and salmon contains omega-3 fats, which form part of a healthy diet and support normal brain and heart function.

Fish also provides protein, which helps with the growth, maintenance and repair of body tissue.

Tinned pilchards or sardines can be more affordable and easier to store than fresh fish. They can be added to sandwiches, salads, rice, pap or pasta for a quick meal between study sessions.

Students should aim for variety rather than relying on one food to supply all the nutrients they need.

2. Leafy green vegetables

Spinach, kale and cabbage provide vitamins, minerals, fibre and antioxidants that support the body’s normal functions.

Leafy vegetables also contain folate and plant-based iron. Their fibre content supports digestion and contributes to gut health.

They can be added to eggs, stews, soups, rice or pap to make a simple meal more nutritious.

Frozen vegetables can be a convenient option during exams because they last longer and require little preparation.

3. Beans and lentils

Beans and lentils provide plant-based protein, fibre, iron and other essential nutrients.

Their combination of fibre and protein can help make a meal more filling, making them a useful and affordable choice for students trying to avoid constant snacking while studying.

They can be prepared in advance and used in stews, soups, salads or wraps. Beans served with rice and vegetables can provide a practical lunch or supper.

Tinned beans are convenient, but students should rinse them before use where possible, particularly when they are packed in salty liquid.

4. Oats

Oats provide complex carbohydrates and fibre, making them a practical breakfast or study-time meal.

A bowl of oats can be prepared quickly and combined with fruit, milk, yoghurt, peanut butter, nuts or seeds.

Oats also provide nutrients including B vitamins, magnesium, iron and folate.

Preparing breakfast the night before can help students who need to leave home early for an examination.

5. Nuts and seeds

Nuts such as peanuts, almonds and walnuts provide healthy fats, protein and minerals.

A small handful can make a convenient snack when students are moving between classes, libraries and examination venues.

Peanuts and peanut butter are often more affordable than other nuts and can be combined with wholegrain bread, fruit or oats.

Seeds such as sunflower, pumpkin or chia seeds can also be added to porridge, yoghurt or salads.

Build simple, balanced meals

The World Health Organization recommends eating a variety of foods, including fruit, vegetables, legumes, nuts, whole grains and lean sources of protein. who.int

Students can use this principle to build straightforward meals from familiar ingredients.

Exam-time combinations could include:

• oats with banana and peanut butter for breakfast;
• eggs, spinach and wholegrain toast;
• beans with rice and mixed vegetables;
• pilchards with pap and spinach;
• a peanut-butter sandwich with a piece of fruit; or
• fruit, nuts, yoghurt or a boiled egg as a snack.

Planning a few meals in advance can reduce the temptation to skip meals or rely entirely on convenience snacks.

Keeping water nearby while studying is another simple habit. Students should be cautious about using large amounts of coffee or energy drinks to compensate for insufficient sleep.

Food supports wellbeing but is not a cure

“Good nutrition can support your wellbeing, but it should not be seen as a treatment or cure for mental-health conditions,” Naidoo says.

Students experiencing persistent anxiety, low mood, emotional distress or difficulty coping should speak to a healthcare professional, counsellor or student-support service.

Looking after yourself during exams does not require a complete lifestyle overhaul. Regular meals, sufficient water and a variety of affordable foods can provide a practical foundation for getting through a demanding period.