How the Right Breakfast Can Boost Focus During CBSE Exams

The CBSE board exams begin on February 17, and nutrition experts are advising students on how to eat for better focus and energy. A well-planned breakfast and smart snacking could help avoid fatigue, poor concentration, and irritability during long exam sessions.

Alvis K. Benny, a nutrition specialist, has shared general guidelines—though no direct studies link his advice specifically to CBSE exams. Still, wider research supports the benefits of balanced meals for brain function and stamina.

On exam day, students should start with a light but balanced breakfast. Complex carbohydrates, protein, and healthy fats provide steady energy and support alertness. Oatmeal with nuts and fruit, whole wheat toast with eggs, or idli with sambar are all good options. Greek yogurt with seeds and berries also works well.

Heavy, greasy, or sugary foods can cause energy crashes or digestive discomfort. Deep-fried snacks, pastries, and very spicy dishes should be limited. Too much caffeine may lead to jitters or anxiety, making it harder to stay calm during exams.

Hydration plays a key role in concentration. Even mild dehydration can affect focus, so drinking enough water is essential. For long exams, small snacks like a banana, nuts, dark chocolate, or homemade energy bars can help maintain energy without causing heaviness.

Experts also warn against trying unfamiliar foods on exam day. Sticking to simple, familiar meals reduces the risk of stomach upset or unexpected reactions. The goal is to keep energy levels stable and avoid distractions from hunger or discomfort.

A balanced breakfast and smart food choices can help students stay sharp during CBSE exams. While no specific studies back Benny's recommendations, general research supports the benefits of brain-boosting foods like nuts, fish, and berries. Proper hydration and avoiding heavy or unfamiliar meals may also improve stamina and focus throughout the test.