Fuelling success: What if exam readiness starts in the kitchen, not the classroom?

As more than 900,000 South African learners sit down for their final matric exams this year, households across the country are feeling the weight of preparation, late nights, high pressure and too often, poor eating habits that creep in when stress takes over.

Research shows there’s more that goes into exam readiness than late night cramming and stress, more often than not, it’s a revision of nutritional values at home that fuels success.

As the South African 2025 Matric class, a contingent totalling 903,561 National School Curriculum (NSC) exam candidates, the highest number since the inception of public examinations in 1996, continues with final exams, it’s also the season when stress-related poor habits tend to take root.

Exam-related stress, whether young or old, is universal and stems from the experience of anxiety and pressure to live up to expectations, and the overwhelming fear of failure when surveying the amount of material to study and remember.

However, awareness of the critical role healthier and balanced nutritional habits play in overall wellbeing remains pivotal and is a life lesson worthy to take on beyond exam season.

Nutrition and performance are deeply connected.

A balanced diet not only provides the physical energy learners need, but also supports brain function, memory, and concentration all critical during exam time.

A smart snack that combines nuts, dried fruit offers an ideal mix that is rich in antioxidants and healthy fats, supporting alertness while satisfying cravings.

This is where Nestlé GoodNes, a free digital kitchen companion, steps in with practical recipes and tips that make exam prep less stressful and more nourishing for the whole family.

Through the platform, families have access to meal planning tools that reduce decision fatigue, budget-friendly recipes tailored to local tastes and simple portion control tips to help keep energy steady without overload.

From energy-boosting crunchy wraps packed with fibre and protein, to budget-friendly study snacks, GoodNes offers accessible, practical ways to keep learners nourished and fuller for longer, stabilise blood sugar, help learners manage stress, keep them focused, without adding pressure on caregivers. 

Exam prep does not have to mean extra stress in the kitchen.

With a few intentional choices, food can become a study ally, supporting pupils to stay focused, energised, and confident.

Because when we nourish well, we learn well. And with Nestlé GoodNes, families have a partner at the table, helping fuel success, one meal, one learner, one exam at a time.

Lindiwe Whati (Registered Dietitian) Nestlé South Africa.

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