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My eldest is sitting his Leaving Cert soon and seems to have lost his appetite, with the stress of it all. He’s never been a great eater, so snacks, like nuts and fruit, don’t interest him. He starts the day with a smoothie made from banana, natural yogurt, and strawberries, but says he’s not hungry at other meal times and picks at his food. I recently found him eating a bowl of chocolate cereal late at night. What would you suggest?
With the warm weather and the stress of exams, I’m not surprised to hear your son has lost his appetite. However, just because we don’t feel hungry doesn’t mean our body doesn’t need the nourishment that food and fluid provide. This is especially true for the hard-working brain, which requires regular energy and fluid (and rest) to perform at its best.
It’s good to hear that your son is starting the day well, with the fruit smoothie. He could supercharge this by adding some oats and smooth peanut butter (or use high-protein yogurt, instead). These high-fibre carbohydrates and protein additions will deliver longer-lasting energy and can be blended to create a familiar, digestible texture.
The night-time cereal suggests that while his appetite has changed, it hasn’t disappeared. This change in pattern is likely temporary and manageable.
Sometimes, a ‘little and often’ approach to eating nutrient-rich meals can be easier to manage during the exam period. Aiming to eat by the clock, rather than until hunger hits, can be a practical approach that ensures his energy levels stay topped up and keeps his brain firing on all cylinders.
An approach that might work is to go buffet-style. Set up a study snack station, keeping the food visible and easy to grab. You could stock snacks that require very little preparation in a designated space in your cupboard, fridge, or on the kitchen counter.
The ones that work well will be easy to eat, in terms of texture and size.
Ideas to consider include:
Fluids are important, too, especially if the weather remains warm. Having a jug of water nearby can serve as a reminder to drink. Adding some fruit or herbs, such as mint, lemon, and lime, can make it a bit more appealing.
The perfect meal plan is never the goal, and especially not during exam season. The priority is to consume enough energy to support concentration, memory, and decision-making during the exams. Small amounts eaten regularly throughout the day will support this far better than trying to power through the day on one smoothie.
Food and fluids are exam fuel — they are necessities, not luxuries.
The best of luck to your son and all the students sitting exams over the coming weeks.
If you have a question for dietitian Aoife Hearne, please send it to parenting@examiner.ie
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