In order to cope with the stresses of exam period, your body needs not only a good 8-hour sleep, but also excellent nutrition. Dieticians recommend that you go nuts with mineral-packed almonds, and nibble on vitamin-rich blueberries to help you increase your memory and stay focused on your tasks. It is also worth incorporating citrus fruits, leafy greens, and pumpkin seeds into your diet for a healthy energy boost. Substitute white toast for whole grain bread, as it carries more nutritional value.

This is not the time to skip full meals. It's an age-old truth that no one reaches their full potential on an empty stomach. For lunch, choose oily fish, like salmon or mackerel over pizza and burgers. Limit sugar and sweets, and if you are looking for a treat after a busy day, try our recipe for date and banana bread to spoil your body and fuel your mind.

Breakfast Wraps

Start your day on a high note with this nutritional egg and guacamole wrap

You will need:

2 eggs
1 tsp olive oil
2 whole wheat tortillas
Feta cheese
2 tbsp low-fat plain yogurt

1 avocado

1 garlic clove

Squeeze of lemon juice

Pinch of salt, cayenne, and dried chilli

Begin by making an omelette, whisking the eggs, feta and yoghurt into a smooth mixture. Pour into a frypan with 1 tsp of olive oil, and cook for a few minutes each side. In the meantime, make the guacamole. Scoop avocado pulp into a bowl and mash it with a fork. Add pressed garlic, lemon juice, and the spices. Mix into a smooth paste. When you have each of the elements ready, start assembling the wraps. Reheat the tortillas on a hot, dry pan, and fill them with guacamole and egg omelette. Eat it while it's still warm!

Quinoa and salmon salad

Healthy wholegrains and oily fish are great energy and memory boosters

You will need:

100g of wholegrain quinoa

1 tbsp olive oil

Salmon fillet

200g of shredded broccoli

Juice from 1 lemon

Seeds from half a pomegranate

Handful of pumpkin seeds

2 handfuls of kale

Cook the quinoa according to the instructions on the packet. At the same time, cook the broccoli in seasoned water. Grill the salmon on both sides until cooked through.

Mix together broccoli, kale, pomegranate seeds, and pumpkin seeds with quinoa and drizzle it all with a mixture of olive oil and lemon juice. Serve with salmon and lemon wedges.

Spiced-up banana bread

Nutritional banana loaf packed with nuts and dried fruit

You will need:

250g stoned dates

2 ripe bananas

100g of almonds, walnuts and pecans

200g raisins

200g dried apricots

100g fine polenta

1tsp cinnamon

1/2 tsp nutmeg

1/2 tsp ginger

2 tsp baking powder

2 egg whites

Heat oven to 180˚C. Line a loaf tin with non-stick baking paper. Put the dates into a small pan with 200ml boiling water and simmer for 5 minutes. Drain the liquid into a bowl, then put the dates into a blender. Add the bananas and 100ml of the date liquid and mix until smooth. Put the nuts, dried fruit, polenta, spices and baking powder in a bowl, add the date purée and stir until combined. Whisk the egg whites until soft and gently fold into the cake mixture. Transfer into the tin and top with some nuts. Bake for 1 hour until golden.

Make sure to try our top three recipes to give yourself a chance at cruising through the exam season. Good luck with your exams!

Sophia Beirne, Career FAQs