What to eat before an exam

When revision ramps up, it's more important than ever to prioritise a balanced diet that supports your brain health. Whether you're studying yourself, or just looking for nutritious ways to feed your family while exams are in full swing, our expert nutrition team are here to help.

Opt for healthier snacks with brain-supporting benefits. “Our Brain Food range is brilliant since all the products contain key brain-supporting nutrients,” says M&S Senior Nutritionist Louisa.

Brain Food Super Seeded Nut Butter on toasted sourdough

Made with hi-oleic peanuts, chia, pumpkin, sunflower and golden linseeds, our Brain Food Super Seeded Nut Butter is high in iron and zinc – both key nutrients to support brain health. Spread onto toasted sourdough for some slow-release carbohydrates to keep energy up.

The Brain Ball

Meet the smarter study snack: our Brain Ball is a moreish mixed berry ball filled with almond butter that’s high in iron and zinc.

Brain Food Blueberry Yogurt Bowl

Made with zingy blueberry yogurt swirled with spirulina and blueberry compote, and finished with crunchy granola, this Blueberry Yogurt Bowl is a convenient study snack or quick, nourishing breakfast.

“Aim to include a portion of oily fish, such as our Caledonian Gold Omega-3 Salmon. These contain omega-3, vitamin D and vitamin B12, which are all important brain-supporting nutrients,” says Louisa. Try some of these easy recipe ideas:

• Caledonian Gold salmon and sweet potato Thai curry traybake

• Chilli sardines on rye toast

• Em the nutritionist's Salmon puttanesca traybake

You’ve done the revision – now it’s time to up your fibre, fruit and veggies. Before an exam and throughout the revision season, “wholegrain, high-fibre carbohydrates are recommended for sustained energy, alongside plenty of plant diversity such as berries, nuts and seeds, citrus fruits and dark leafy greens as these provide a variety of essential vitamins and minerals (such as B vitamins, vitamin & C, folate, zinc, iron),” says Louisa.

Try some of these recipe ideas:

• Tuna and sweetcorn pasta bake

• Coconut lentil dal

• Green pea and cottage cheese fritters

• Healthy spaghetti bolognese

Don’t skip breakfast. Aim for one which balances slow-release carbohydrates, protein, and vitamins and minerals to support brain function. We’ve handpicked some of our favourites for you to try.

• Em the nutritionists' High-protein cinnamon French toast

• Peanut butter, chocolate and raspberry bircher muesli

• Brain-supporting cherry granola bowls

• Baked bean shakshuka

• Cottage cheese brunch wraps

Look after your mental health

Exams can be a stressful time, so make sure you take regular breaks and talk to someone if you’re feeling overwhelmed.

Drink plenty of water

Hydration is key for helping you stay focussed and looking after your health – keep a bottle of water on hand while you’re revising.

Avoid too much caffeine

Tea breaks are essential but be mindful of drinking too much caffeine which could disrupt your sleep, especially after midday.

Prioritise sleep

A good night’s sleep is important to help you feel rested and ready to tackle another day’s work. Avoid screens before bed and try to wind down early rather than cramming at night.

Get outside

Yes, there’s lots of work to do. But getting outside and incorporating some movement into your day even if it’s for a quick walk, will help you stay focussed and give your mind a well-earned rest.