With exam season fast approaching, parents and carers across the UK are finding creative ways to support their children’s revision. However, success isn’t just about reading and studying; what children eat can also play a crucial role in how well they learn.
Explore Learning has partnered with Jennifer Pallian, BSc, RD, a Registered Dietitian and mother of three school-age children, to share evidence-based nutrition guidance showing how specific foods can help boost learning and make revision more effective.
Strategic food choices can help maintain focus throughout revision periods, and by combining the right foods, children’s energy and concentration levels are supported. Whether they’re revising in the morning, throughout the day, or in the evening, here’s what children should eat:
Breakfast: Oats, berries and/or eggs
Starting the day with the right combination of nutrients can significantly impact a child’s learning. Research shows that carefully balanced breakfast choices support sustained concentration throughout the morning. Foods such as oats, berries, and eggs provide a mix of slow?release energy, antioxidants, and high?quality protein that help maintain steady blood sugar levels, supporting sharper focus and mental stamina during revision.
“A balanced breakfast with a mix of complex carbs, protein, and healthy fats is key to keeping energy levels steady,” explains Pallian. “Oatmeal with nuts or seeds, eggs with wholegrain or buckwheat toast, or yoghurt with fruit all work well for maintaining steady energy and concentration.”
Lunch: Wholegrains, veggies and lean proteins
A balanced mix of foods at lunchtime supports steady energy release, reducing the risk of that familiar mid-afternoon slump. Wholegrains, nutrient?rich vegetables, and lean proteins work together to provide sustained fuel for the brain, helping children maintain focus and cognitive clarity during revision sessions.
“Children can benefit from eating protein and complex carbs like wholegrains, brown rice, and veggies,” says Pallian. “These stabilise blood sugar, providing steady energy, improving focus, and reducing the risk of energy dips from refined sugars.”
Tea time: Salmon, sweet potatoes and broccoli
Research shows specific nutrients can enhance academic performance, with certain foods having a direct impact on concentration and learning ability. Vegetables like broccoli and sweet potatoes provide slow?release carbohydrates, fibre, and key vitamins that help stabilise energy levels, while oily fish adds essential omega?3 fats that further support memory, concentration, and sustained focus during revision.
“Fish, especially oily varieties, provide essential omega-3s like DHA and EPA for cognitive development,” explains Pallian. “2-3 servings per week is beneficial, with moderate intake linked to better sleep, academic performance, and focus in school subjects like maths and language.”
Snacks: Pumpkin seeds, yoghurt and/or kefir
Brain food isn’t just about boosting children’s energy and focus — it also plays a vital role in strengthening their natural defences and supporting respiratory health, helping them stay well. Pumpkin seeds, yoghurt, and kefir offer a blend of brain?boosting nutrients and gut?supporting probiotics.
“Zinc, found in meats, shellfish, legumes, and seeds, can reduce cold frequency, severity, and missed school days,” notes Pallian. She explains that adding probiotics through yoghurt, kefir, and fermented foods also helps reduce respiratory infections and symptoms.
Drinks: Water, green tea and peppermint
Staying hydrated is essential for memory and overall cognitive function, making water the best choice during revision sessions. Alongside water, teas such as green tea, peppermint, and other herbal varieties can also offer potential benefits and make great study-time drinks.
And most importantly, steer clear of energy drinks! They may promise a quick boost, but the crash that follows can seriously hinder focus.
Charlotte Gater, Head of Education at Explore Learning, adds:
“In our tuition centres and online, we see thousands of children every week, and energy levels play a huge role in how well they engage with learning. Understanding how nutrition can support revision is vital information for parents and carers. When children are properly nourished, they are more focused and ready to learn, which ultimately fuels progress. Simple changes to daily food choices can make a real difference in helping children stay energised and ready to learn.”
For more information on how Explore Learning can support your child’s education, visit
