Basic Education
Dinner matters too
During exam periods, dinner should be nourishing but not too heavy. Large, greasy meals can make children feel sleepy and uncomfortable before studying or bedtime. Affordable South African dinner ideas include:
• Pap with stew and vegetables
• Chicken, rice and butternut
• Samp and beans
• Pasta with mince and mixed vegetables
• Baked fish with potatoes
Vegetables are especially important because they provide vitamins that support the immune system and brain function. Adding spinach, carrots, pumpkin or cabbage to meals can make a big difference.
Foods that help focus
Certain foods are especially useful during exams because they support concentration and steady energy.
Good brain-food options include:
• Eggs
• Peanut butter
• Fish
• Oats
• Bananas
• Yoghurt
• Brown bread
• Nuts( if school rules allow)
• Milk
These foods do not magically improve marks overnight, but they help children feel alert, calmer and more focused during long school days.
Limit sugar and energy drinks
One of the biggest mistakes during exams is relying on sugar for energy. Sweets, chocolates, fizzy drinks and energy drinks can cause spikes in energy followed by sudden fatigue. Primary school learners especially, should avoid energy drinks altogether. Too much caffeine and sugar can affect sleep, concentration and anxiety levels. A treat is perfectly fine in moderation, but balance is important.
Adequate sleep and water are part of the plan
Food alone cannot carry a child through exams. Sleep and hydration are just as important. Many children do not drink enough water during the winter exam periods. Dehydration can lead to headaches, fatique and poor concentration.
Always encourage learners to keep a water bottle nearby while studying. Lack of sleep also negatively affects memory and learning. Young learners should not stay up late cramming. In fact, studies have repeatedly shown that a good night’ s rest helps the brain process and retain information better.
Parents do not need perfect lunchboxes or expensive“ health foods” to support their children during exams. What matters most are regular meals, enough water for hydration, and foods that provide lasting energy. Exam season can feel overwhelming for both learners and parents; healthy eating creates stability and routine during stressful weeks.
54 www. futuresa. co. za