Lesson 6: Food for Your Brain

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• LessonUp
• Further Education (Key Stage 5)
• Upper Secondary (Key Stage 4)
• BTEC, GCSE

Introduction

The exam period is an exciting yet often stressful time for students. They struggle with planning, concentration, exam anxiety, and balancing study with relaxation. The lesson series Exam Boost supports students in preparing for their exams in a structured and calm way. These lessons are light-hearted, interactive, and immediately applicable, helping students to study effectively without feeling overwhelmed. The focus is on practical strategies they can use right away, such as smart planning, managing stress, building healthy habits, and studying more efficiently. Each lesson includes: A short introduction presenting a relatable scenario. Interactive elements like polls, quiz questions, and practical tasks to actively engage students. Concrete tips and exercises to help students take immediate action. A closing reflection where students share what they’re taking away from the lesson and how they’ll apply it. The lessons can be delivered individually or as a complete series. The goal is not only to help students succeed, but also to teach them how to do so with a healthy mindset and without unnecessary stress.

Instructions

Short introduction for the teacher:

Nutrition has a significant impact on concentration, memory, and energy levels. Many students reach for quick sugars or energy drinks while studying, but healthy food can actually help them perform better. In this lesson, students will learn which foods support optimal learning and performance.

Food for Your Brain

Lesson: 6

Drag the food and drinks you usually have

on a school day into the bag.

fruit juice

energy drinks

water

croissants

burger

cookies

cucumber

chocolate

nuts

bread

fruit

something else

1

Chocolate or sweets.

2

Crisps or fast food.

3

Fruit or nuts.

4

Water or tea.

5

Other...

Which snack do you have while studying?

Poll

Discuss how nutrition affects concentration and energy levels. Encourage students to reflect on their eating habits and explore why certain snacks help while others do not.

Which food helps with better learning?

A

Sugary snacks such as candy and soda

B

Healthy fats, proteins, and fibres

C

Not eating while studying

D

Only coffee and energy drinks

Quiz

Explain why balanced nutrition with slow-release carbohydrates and proteins helps maintain focus for longer.

Emphasise that slow-release carbohydrates, proteins, and healthy fats provide a stable energy level, preventing blood sugar spikes and crashes, which helps to sustain concentration and mental clarity over a longer period.

Create your ‘brain food’ meal

Write down what you ate while studying yesterday.

Discuss with each other alternatives that help better with concentration.

Create a meal and snack plan for a day when you need to study.

Step: 1

Step: 2

Step: 3

Practical Assignment

Create your ‘brain food’ meal

Step 1: Choose a source of slow carbohydrates (e.g. whole wheat bread, oatmeal, quinoa, brown rice).

Step 2: Add proteins (e.g. chicken, fish, tofu, eggs, beans).

Step 3: Add healthy fats (e.g. avocado, nuts, olive oil, fatty fish).

Step 4: Add a serving of fruit or vegetables for vitamins and fiber (e.g. spinach, berries, apple, carrots).

Step 5: Drink water or tea as a beverage.

Encourage students to put together a meal they can use later to maintain optimal energy levels and focus during their study sessions.

Healthy eating = sharp thinking

🍎

Choose slow carbohydrates (whole grain products, vegetables, fruit).

🥜

Eat proteins and healthy fats (nuts, eggs, fish).

💧

Drink water instead of soda or energy drinks.

💪

My main tip is…

Closing

Have students choose one habit they will improve this week.

#check

Healthy eating = 

sharp thinking

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