Eating for Exam Success: Lucinda Miller’s Top Nutrition Tips for Teenagers
At Tassomai, we’re always looking for ways to support families as students prepare for exams. That’s why we recently hosted a webinar with Lucinda Miller, founder and clinical lead at NatureDoc — a UK-wide nutrition clinic specialising in child and teen neurodevelopment and mental health.
Lucinda’s talk was packed with practical advice for parents on how nutrition can support focus, memory, energy and emotional resilience during exam season. Here are some of the key takeaways.
🍽️ Why Food Matters More Than You Think
Lucinda highlighted a worrying trend: up to 83% of a UK teenager’s diet may come from ultra-processed foods (UPFs) — crisps, biscuits, sweetened cereals and ready meals. These foods are often high in refined carbs and low in essential nutrients like zinc, iron and omega-3, which are crucial for brain function.
Instead of cutting them out entirely, Lucinda recommends keeping UPFs to under 20% of your teen’s diet — around four snacks a week. The focus should be on balance, not perfection.
🧠 Brain-Boosting Foods to Prioritise
Lucinda’s top five “brain foods” are:
Oily Fish – Rich in omega-3s for focus, memory and executive function.
Eggs – Packed with choline, which supports short-term memory and emotional regulation.
Blueberries (“brainberries”) – Improve blood flow to the brain and support afternoon focus.
Nuts & Seeds – Provide protein, healthy fats and brain-supportive minerals.
Dark Chocolate – Contains antioxidants and polyphenols that reduce oxidative stress.
📝 Tip: Keep these ingredients visible in the fridge or cupboards — teens are more likely to eat what they can see and grab easily.
🍳 Protein-Powered Mornings
Breakfast can make or break your teen’s revision day. A bowl of cereal or a glass of juice might seem like a quick fix, but it often leads to an energy crash.
Swap sugary starts for protein-rich breakfasts:
2–3 eggs (boiled, scrambled, or stirred into porridge)
Greek yogurt with seeds and fruit
Nut butter on toast or oatcakes
Even leftovers — like bolognese or black bean chilli!
Pairing protein with slow-release carbs and healthy fats keeps blood sugar stable and helps maintain energy throughout the day.
💤 Sleep, Screens and Smart Snacks
Teenagers often struggle with sleep, especially under exam stress. Lucinda’s top tips:
Epsom salt baths (rich in calming magnesium)
Limit screen time an hour before bed to help produce melatonin
Offer natural sleep-promoting snacks in the evening, like:
Cherries or cherry juice
Bananas with cashew butter
Oats or yogurt
Chamomile tea with honey
You could even try Lucinda’s cherry and chamomile smoothie, which many parents say has transformed their teen’s sleep routine.
🌈 A Note on ADHD and Neurodivergence
Lucinda works closely with children who are neurodivergent — including those with ADHD, autism, dyslexia and anxiety — and she highlighted how these teens may have more sensitive nervous systems, higher nutrient needs, and a harder time regulating sleep, focus and energy.
Her advice included targeted support through foods and supplements such as:
Omega-3 (especially EPA) for executive function and organisation
Magnesium and zinc for calming, memory and mood
Iron for energy and motivation
Natural nootropics like saffron or L-theanine for managing stress and attention
🧠 Want to dive deeper into this topic?
Read our full post on Nutrition Tips for Neurodivergent Teens for tailored advice on supporting ADHD, anxiety and more during exam season.
🧡 Takeaway: Small Changes, Big Impact
Lucinda’s final reminder? Don’t stress about doing it all. Even small tweaks — a better breakfast, a nutrient-dense snack, or adding a supplement — can have a meaningful impact on your teen’s revision, sleep and emotional balance.
📘 Explore Further
Visit NatureDoc for recipes, blogs and supplement advice
Check out Lucinda’s latest book: Brain Brilliance
Need quick snack ideas? Try cheddar, hummus, nuts or Greek yogurt — no prep required!