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A professor of nutrition and dietetics recommends that students taking the High School Entrance Exam (LGS) eat a balanced breakfast on test morning. She warns that skipping breakfast can hurt attention, memory, and thinking speed.
Professor Nevra Koc from the University of Health Sciences told Anadolu Agency (AA) that what students eat can directly affect how well they think during important exams like the LGS.
"Regular meal consumption, and breakfast in particular, has been shown to positively affect academic performance in children and adolescents," Koc said. "The brain's primary energy source is glucose. Prolonged fasting can lead to attention difficulties and mental fatigue."
Koc emphasized that eating healthy, balanced meals during the exam period helps keep blood sugar steady, which supports concentration and thinking throughout the test.
"Skipping breakfast can cause blood sugar fluctuations. During an exam, this is associated with loss of attention, reduced motivation and mental fatigue. Prolonged hunger also raises stress hormones, which can intensify anxiety," she said.
Koc pointed out that studies show students who eat breakfast do better on attention tests. She added that before an exam, students should focus on maintaining a steady diet rather than making big changes.
"The goal in these final days should not be to alter the diet but to stabilize it. Students should not try unfamiliar foods—only those their stomach and digestive system can tolerate," she said.
Koc suggested that students eat eggs, cheese, wholegrain bread, milk or yogurt, and nuts like walnuts, hazelnuts, and almonds for breakfast on exam day. She said these foods help students stay full longer and support focus during the test.
"Not eating breakfast can cause a drop in blood sugar, leading to difficulty concentrating and mental fatigue. Research shows students who eat breakfast perform better, particularly on attention tests," she said.
Koc also acknowledged that exam anxiety can suppress appetite in some students, and they may not feel hungry because of jittery nerves.
In such cases, she advised against forcing a big breakfast. "Preferable options in such cases are a banana with milk, kefir, yogurt with fruit, or drinks made from milk, yogurt, kefir, fruit and wholegrains," she said.
Koc warned students to avoid sugary foods and energy drinks, as both can hurt exam performance. She explained that foods high in simple sugars cause rapid changes in blood sugar, which can make it hard to concentrate. Energy drinks, with lots of caffeine and sugar, can also make students feel more anxious.
The professor also said that the dinner before the exam should be light and balanced. She advised students to avoid fatty or spicy foods, as these can make it harder to sleep and may be tough to digest.
Koc said that drinking enough water is important for students and families to remember. Even a little dehydration can hurt attention and memory. She suggested drinking water throughout the exam day instead of all at once.
Koc also directed a message to parents, urging them not to link food with success or put too much pressure on students at mealtimes during exams.
She said families should avoid giving new foods before the exam and keep students away from energy drinks and unhealthy options.
At the end of the eighth grade, students are placed in high schools.
The high school entrance exam tests students across multiple subjects under timed, high-pressure conditions, making cognitive readiness a key concern for educators, health professionals and families alike.
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