What you eat does not replace studying or a good method. But food affects your energy, attention and mood throughout the day. A few simple habits help you stay focused in class, during revision and in the exam period.
Why nutrition matters for succeeding in your studies
The brain accounts for only about 2% of body weight, yet it uses around 20% of the energy the body spends at rest. It needs a steady supply of energy, water and nutrients to work well.
Studies linking diet and school results mainly show trends. Pupils who eat a more balanced diet often get better results, but other factors play a part too (sleep, physical activity, family situation). So remember: eating well does not guarantee success, but eating badly makes it harder.
Breakfast, a real boost for the morning
Breakfast is the most studied meal. A review of 45 studies in children and adolescents (Adolphus and colleagues, 2016) concludes that eating breakfast, compared with skipping it altogether, improves attention, memory and executive functions during the following morning.
It does not need to be a big meal. A useful breakfast combines, for example:
- a source of complex carbohydrates: wholemeal bread, oat flakes, muesli without added sugar;
- a source of protein: yoghurt, quark, an egg, milk;
- a piece of fruit, whole rather than as juice;
- a glass of water.
If you are not hungry when you wake up, take something simple to eat early in the morning, before your first lessons.
Healthy eating habits for students
In Belgium, the Superior Health Council published new dietary guidelines for the adult population in June 2025. They are a good reference point, for higher education students too:
- at least 300 g of vegetables and 250 g of fruit a day, varied and in season;
- at least 125 g of wholegrain cereals a day (wholemeal bread, brown rice, wholewheat pasta);
- pulses (lentils, chickpeas, beans) several times a week;
- fish at least once a week, including oily fish (salmon, mackerel, sardines);
- a small handful of unsalted nuts a day;
- water as your main drink, and as few sugary drinks as possible.
For teenagers, quantities depend on age, height and physical activity, but the principles stay the same: variety, minimally processed foods and meals at fairly regular times.
“Brain foods”: what can you expect from them?
You often read that omega-3, blueberries or dark chocolate “boost” memory. These foods have their place in a balanced diet, and oily fish is in fact recommended every week. But no single food has shown a clear effect on the results of a healthy pupil or student.
What counts is everything you eat over the week. Food supplements sold for concentration or memory are therefore unnecessary if your diet is varied. If in doubt (special diet, lasting tiredness), talk to your doctor.
Fast sugars, caffeine, energy drinks: false friends
A soft drink or a chocolate bar gives the impression of an energy boost. Yet a meta-analysis of 31 studies (Mantantzis and colleagues, 2019) found no positive effect of sugars on mood. On the contrary, it found more tiredness and less alertness in the hour after eating them.
Caffeine, on the other hand, really does wake you up, but within limits. The European Food Safety Authority (EFSA) considers the following safe for health:
- up to 400 mg of caffeine a day for an adult, about 4 cups of coffee;
- up to 3 mg per kilo of body weight a day for a child or teenager, about 150 mg for a young person weighing 50 kg.
A 250 ml can of energy drink contains about 80 mg of caffeine. Two cans are therefore enough to reach the limit for a 50 kg teenager. Beyond that, caffeine can cause nervousness, palpitations and trouble falling asleep, especially when taken late in the day. And a short night takes its toll the next day, on both concentration and memory.
Staying hydrated while studying
Mild dehydration is enough to reduce attention and working memory: several studies have observed it in pupils who drank little during the day. The habit is simple:
- keep a water bottle on your desk or in your bag;
- drink regularly, without waiting until you feel thirsty;
- for an adult, the Superior Health Council recommends 1 to 2 litres of drinks a day, preferably water.
Eating a balanced diet during revision and exams
Good habits disappear fastest during exam periods: skipped meals, snacking in front of a screen, one coffee after another. A few guidelines help you go the distance:
- Keep regular mealtimes: they structure your study day as much as your revision plan does.
- Cook ahead: a big pot of soup, wholewheat pasta or pulses makes several meals on a small budget.
- Plan simple snacks: fruit, yoghurt, a handful of nuts, wholemeal bread.
- Take a real break to eat, away from your desk and your phone: it is also time to recharge.
- On exam day, eat what you already know, and avoid a heavy meal just before the exam.
Food is not everything: it supports an efficient way of organising your work. For that, our 5 tips to study and pass your exams give you a concrete method.
Parents: how to support your teenager
Teenagers often make their food choices away from home. Your role is above all to make good choices easy:
- offer breakfast, even a quick one, and simple snacks to take along;
- keep fruit and water within reach during homework;
- share at least one meal a day, when possible, without screens;
- talk about energy drinks and coffee during exam periods, without making them an absolute ban.
If your child eats well, sleeps enough and still struggles to keep up, the difficulty often lies in the way they study. A coach in study skills helps them get organised and revise efficiently.
Support tailored to each pupil
Since 2003, My Sherpa has offered private lessons for secondary school and higher education, at home anywhere in Belgium or online. An educational advisor chooses the coach according to the pupil’s needs, for a specific subject or for study skills.
