For marathon it is very important for the parents

For students during exams, what they eat can be as important
as what they study.

Good balanced nutrition is important throughout the year
but is particularly important during exam when the brain and the body are under
stressful condition.

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A good diet can give enough energy and improve mental
health and alertness, while a poor diet can make a student feel sluggish, anxious
and jittery.

The competition is too much and every students
wants to secure the top position. Thus in this mental pursuit , students spend long
hours studying with no  breaks and good
nutrition takes the rare seat .  However,
in this mental marathon it is very important for  the parents and students to ensure good nutrition
for endurance. Brain boosting foods helps to keep the body and brain energized
and alert.

Students need small frequent meals to sustain
the pressure of stressful exams

 Studies have shown   examination
stress increases the food intake of the students , with high fat and sugary snacks
which are counter productive .

Stress can increase
gearter need of  nutrients like  Vitamin B,C which are water soluble and
certain minerals like zinc .Minerals like ,potassium ,calcium, ,magnesium , tryosin
and amino acids ,Vitamin B5 ,B6  are
important for functioning and synthesis of adrenal hormones which is important
for stress fighting . The levels of vitamin C can fluctuate depending on the
degree of physical and emotional stress.

Smart  diet tips for great grades in exams !

A
student  diet is  most neglected  during their exams. It has been seen that  children  who usually eat unhealthy junk  food  and
drink lots  of coffee to stay awake
during exam times.

One should plan a diet  of the  child
before  exam  startv, discuss it with them so that  one is  ready to face the stressful  time of exam  in advance!

 

We list out some tried-and-tested tips to
help you:

 1.  Start  the day with  healthy   wholesome breakfast:

Oats, Muesli, Upma, Khichdi, Idlis,
dosa, poha, omelet,eggs in some form etc are great options with a low glycemic
index which provide a constant and steady supply of glucose.

 2. Small frequent meals are
preferred :

Three to four large meals a day will make
them lethargic and sleepy   as blood is redirected to the stomach instead
of the brain. Small, frequent, nutritious meals wii give them a constant flow
of steady nourishment keeping them alert and awake.

 Fresh
fruits/fruit smoothies/dry fruits /soups/ salads/Fruit salads etc are good
options.

 3. Proteins is essential in their
diet:

Carbs are digested quickly whereas proteins
provide the much-needed slow burn giving a constant source of energy. A
breakfast rich in protein (eggs, poha, idlis, dosa, dhokla, besan chillas,
moong daal chilla, sprouts  etc) increases
tyrosine (an amino acid) levels in the blood and brain which help nerve cells
manufacture chemicals which keep children alert and active.

 4.       Keep
them hydrated water is the best friend:

 Generally the intake of water and
fluids go down during the exam time which make a person listless,restless ,irritable
and the concentration goes downs. If drinking plain water is no preferred than  give them fresh fruit juices/chaas or
buttermilk/nimbu pani or lime juice/green tea to keep them going.

 5.  Avoid too much
caffeine i.e coffee , tea and colas

Drinking too much of coffee ,tea and colas
can lead to dehydration. After giving a initial boost they can cause a deep
low. They will also interfere with circadian cycle . Sleep depriviation . Too
much tea and coffee can cause acidity and heartburn. It is not all recommended to
be taken in the night  

  6.    
 Avoid too much sugar ,junk and  processed foods:

All these foods are loaded with sugars and
simple carbohydrates .

 Foods like chocolate, cookies etc can
cause a sudden spike in sugar levels in the blood. After a while, when the
stomach feels empty it could lead to craving for more such junk food. They are
addictive too.

 7. Give them  stress-buster foods:

 During the exams which is a stressful
period , the body’s requirement for  water-soluble vitamins like Vitamin B complex
and C, minerals like zinc goes up. These help in the synthesis and functioning
of adrenal hormones that basically are our stress-fighting hormones. Brown
rice, nuts, eggs, fresh veggies and fruits can help.

 8. Foods to increase
efficiency of the brain:

Anti-oxidants like Vitamins A, C and E cut
back harm to brain cells due to   exaggerated stressduring exam time  by fighting the free radicals. Eggs, fish,
carrots, pumpkins, green leafy vegetables , fresh fruits will facilitate to meet
this demand. They increase the body’s immunity and cut back on the possibilities
of the kid falling sick during exams.

 9. Don’t miss out on memory
boosting foods:

Omega 3 fatty acids found mainly in fish are
required to enhance brain function and memory. It is recommended that atleast
two servings of Salmon (rawas fish), herring (bhing) or mackerel (bangda) per
week. For restricting calories, they are best eaten grilled, shallow fried with
very little oil or baked. If you do not eat fish or do not have access to good
fish or are vegetarian then add ground flax seeds (alsi), pumpkin seeds, sesame
seeds (til), soyabean oil, canola oil to the  diet. Omega 3 fatty acid supplements are
also available.

 10.   Avoid outside
food during exams:

Avoid eating outside food as it cancuase
infection due to low immunity and high stress condition   during exam. Try to make it at home. But
still if the child craves or insist on having certain food get it from a good
,neat and before tried restaurant  

 

11. All work and no play makes a child  dull  and stressed boy. Adequate sleep is very  essential to ensure that the student can
recall what he has learned. Give them with time for relaxation  before bedtime. Avoid coffee and other  containing drinks  at night. The child can go for acycle ride,
jog, a swim, or just for a small walk to get a break from long hors of studying
and refresh the mood.

 

A small diet chart for reference :

Early morning: 4-5  soaked almonds with
the skin + 3 walnuts+ 4-5 raisins

Breakfast: 1 glass of milk / Fruit milkshake without added sugar + 2
Whole grain bread and egg omelette sandwiches / 2 mixed veg and paneer parantha
with a bowl of low-fat curd / 1-2 whole grain or multigrain wrap (chapati will
do fine as well) with baked beans and veggie saute / 1 bowl of savoury (with
chopped veggies and masala) or jaggery sweetened oats with seeds, fruits and
nuts.

Mid-morning snack: A fruit platter + nariyal paani /lassi/ butter milk and fruit
juice

Lunch: It would be wise to include oily fish twice a week in lunch if
non vegetarian

2-3 chappatis  + 1 bowl
fish curry or 1 palak katori daal + 1 bowl of green leafy vegetables + 1 bowl
brown rice + salad + yogurt

Mid-evening snacks:1 glass of milk or  1
bowl of fruit and nut muesli with milk / 1 plate of moong sprout or  veg poha
+ 1 glass of fruit milkshake /  1 plate broken wheat  upma

Veg or chicken soup

Dinner: 2-3 chappatis+ soyabean veg or paneer veg or fish /chicken curry.

Post dinner snack if needed:

Trail mix , roasted channa ,air popped popcorn , til ladoos,
khakhra or whole grain cookies.

 

What should you
eat before a test?

One should eat light and
healthy food before going for exam. A good whole grain meal but not too much as
it can a person lethargis and sleepy. A paneer sandwich in multigrain bread,
egg bhurji, egg sandwich, porridge , oats with dry fruits are good option to
keep the student awake and agile during exam.

 

Don’t just feed…Nourish your Child during
exams!