15.06.2026 17:31
Experts highlight nutritional mistakes that directly affect students' exam performance before the university entrance exam. Dr. Serap Nazır listed 7 common errors such as skipping breakfast, excessive caffeine consumption, and heavy late-night meals, emphasizing that balanced nutrition is critical for attention and sleep quality.
With only days left until the Higher Education Institutions Examination (YKS), experts emphasize that students should pay attention not only to their study schedules but also to their eating habits. Dr. Serap Nazır, Vice Dean of the Faculty of Art and Design and Head of the Gastronomy and Culinary Arts Program at Beykoz University, stated that proper nutrition during the exam period plays a significant role in attention, focus, sleep quality, and stress management.
"SKIPPING BREAKFAST CAN NEGATIVELY AFFECT COGNITIVE PERFORMANCE"
Nazır, stating that one of the biggest mistakes made on the morning of the exam is skipping breakfast or only consuming coffee, expressed that breakfast helps provide the energy needed by the brain after the overnight fast in a balanced way.
Noting that scientific studies have shown that breakfast can have positive effects on attention, memory, and executive functions, Nazır said, "The goal is not to fill the stomach; it is to support blood sugar balance, attention, and digestive comfort. Therefore, breakfast should be consumed about 1.5-2 hours before the exam; heavy, very salty, and very sugary foods should be avoided."
The expert stated that a balanced breakfast consisting of boiled eggs or an omelet, low-salt cheese, whole grain bread, a few olives, walnuts, tomatoes, cucumbers, and greens could be preferred on the morning of the exam. She noted that yogurt or oatmeal prepared with milk, accompanied by fruit and walnuts, is also a suitable option.
"MORE COFFEE DOES NOT MEAN MORE SUCCESS"
Nazır emphasized that the common belief among students that "more coffee provides better focus" is not true, noting that low to moderate caffeine consumption can provide a short-term increase in attention, but excessive consumption can cause harm rather than benefit.
Stating that high amounts of caffeine can cause palpitations, anxiety, hand tremors, stomach discomfort, and sleep disorders, Nazır stated that energy drinks are also among the products that should be avoided during the exam period.
THERE IS NO MIRACLE FOOD, THERE IS BALANCED NUTRITION
Nazır, expressing that it is not right to expect miracles from a single food during exam week, said that the Mediterranean-type diet, which includes vegetables, fruits, whole grains, legumes, fish, eggs, dairy products, and oilseeds, stands out.
She stated that fish, walnuts, flaxseed, and purslane are rich in omega-3; eggs, dairy products, fish, chicken, and legumes are rich in protein and B vitamins; and oranges, kiwis, broccoli, peppers, and green leafy vegetables are rich in antioxidants and can be preferred.
SLEEP AND NUTRITION SHOULD BE PLANNED TOGETHER
Nazır, stating that students should not disrupt their sleep patterns while studying late into the night during exam week, recommended having dinner at least 3-4 hours before bedtime.
Suggesting that in case of night hunger, light alternatives such as yogurt, kefir, milk, fruit, a small sandwich with low-salt cheese, or a few walnuts should be preferred, Nazır said that water consumption should also be spread evenly throughout the day.
Nazır also emphasized that families should support students during this process, and it is important to create a calm environment at home and avoid discourse that increases anxiety.
7 CRITICAL NUTRITION MISTAKES MADE DURING EXAM WEEK
According to experts, the most common mistakes students make during exam week are:
• Skipping breakfast or only consuming coffee
• Trying to compensate for lack of sleep with excessive caffeine
• Turning to energy drinks
• Substituting meals with sugary snacks
• Eating heavy meals late at night
• Neglecting water consumption
• Trying new foods or supplements before the exam