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Eating Well During Exam Time

Eating Well During Exam Time

Are you getting ready for exams? Stay on top of your game with good food to keep your brain alert and your belly full!

Oily Fish

Salmon, mackerel and sardines are some of the healthiest fish available. Along with being a great source of protein, oily fish, in comparison to white fish, is loaded with essential fatty acids that are important for brain functioning. Try sardines on rye crackers or tinned salmon mixed through wholegrain pasta for a delicious and nutritious lunch. Just don’t open up your lunch box in the library – not everyone appreciates the smell of stinky, but healthy fish!


There’s no denying that an egg a day is more than just OK! Boiled, poached or sunny side up, an egg contains approximately 6g of protein and less than 100 calories (frying will add calories), along with vitamin B12 and vitamin D. A lack of vitamin B12 can cause anaemia leading to lack of energy, which is not what you want during study period and exams!

Fruit & Veg

Nothing is quite as good as nature’s candy! Sweet and tasty and loaded with vitamins and minerals to keep you at your peak while you study.  Snacking on fruit and veg is a wise choice as the fibre within helps to keep your blood sugar stable, helping to prevent a sugar slump. Those selection boxes and fancy chocolates might be tempting in the shops this time of the year but ultimately they won’t sustain you through study and exam time.

Nut Butter

In the past, nut butter was demonised for being high in fat, salt and sugar. Now with the advent of many unprocessed varieties, nut butter it is nothing less than a God send!  Nut butters like peanut, almond and cashew are great sources of protein and those brain-boosting fats. Unfortunately many brands have added salt, sugar and palm oil so it may be worth having a look at the labels for the most natural variety.


Although subject to controversy, science has shown that coffee can increase alertness and improve productivity. I think many students will agree that coffee can get us through the toughest of assignments and exams! Just don’t go overboard! Coffee should never replace a breakfast, lunch or dinner and if you’re a lover of the fancy coffees with whipped cream and chocolate sprinkles, remember they can be quite high in energy, fat and sugar!

Best of luck to everyone sitting exams in the coming weeks! Eat well, get some sleep and on the day of the exams be confident – you probably know more than you’ve given yourself credit for!

by Amy Meegan

About Amy

Amy is the founder of The Baking Nutritionist and a healthcare marketer at Nutricia Ireland (part of Danone Group). Amy graduated in 2016 from Human Nutrition (BSc Hons) at UCD and subsequently launched The Baking Nutritionist on social media before expanding to a website where she now regularly shares recipes, health and nutrition articles, book reviews and much more. The Baking Nutritionist website welcomes 13K visitors annually and has recently been shortlisted for a “Best Blog 2020” award. Amy is an advocate for living a healthy lifestyle and is a firm believer that making little changes everyday is the way to becoming a healthier version of ourselves. She hates food waste and turns every spotty banana into a banana bread.

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Healthy UCD

University College Dublin Belfield Dublin 4 Ireland
E: healthyucd@ucd.ie |