Exam season is on and every parent will want to help their children stay physically and mentally healthy throughout this time. The diet plays an important role in their well-being. Hence it is very important to give the right foods to protect child's body and mind. They also improve marks by boosting academic performance on the exam day. A healthy balanced diet should consist of whole grain cereals, legumes, sprouted pulses, fruits, nuts, and vegetables. Non vegetarians can include eggs and fish.
The best diet food during exams is lots of fresh foods such as fresh fruits, vegetables, nuts, sprouted pulses, fish and egg. They help to activate memory. Please avoid processed foods like, soft drinks, cookies, cakes and junk foods. They inhibit brain function.
Breakfast is the most important food of the day. This meal is very important since it meet the needs of the nourishment after the 10 -12 hours of gap. An ideal breakfast must provide at least 30 to 40% of total calorie requirement of a person. Eat a sustaining breakfast such as whole meal toast, whole grain cereal porridge like oats, wheat flakes, broken wheat, milk or yoghurt or eat stuffed vegetable or paneer parathas with curd or sandwiches with egg or sprouts or idli, sambhar for a very healthy and whole some diet. Including some fresh fruits or fruit juices are also very healthy.
Protein activates neurotransmitters and stimulates memory. And the brain has to have fat, because it is 70% fat. It needs fat from the diet, especially the "good fats" - essential fatty acids because our body does not make them so we have to supply from out side. Fish contain the essential fatty acids especially the salmon, mackerel and sardines. Eggs are also good for protein and fats. But too much of fatty food will make the child drowsy and sleepy. Because of this high quality essential fatty acids is to be taken in moderation and should avoid butter, ghee, cheese, and other oily foods.
It would be good to have health drinks like bournvita, hot chocolate, horlicks or complan or soy vita instead of tea and coffee since tea and coffee are stimulants and cause sleep disturbance, muscular tension, anxiety etc. But if a person is used to take coffee or tea regularly should not avoid fully because sudden fall of caffeine level in blood will interfere with the brain function. A good liquid boost before an exam is good.
A few almonds crushed to a paste and blended milk or Fresh fruit juices like orange or grape or fresh pineapple are good. Pineapple contains an enzyme, brome lain that activates neurotransmitters involved in memory.
The best liquid to drink before and during an exam is water. Often fatigue and mild headaches is a sign that you are becoming dehydrated. If you don't consume enough water, your output of energy will drop. Carry a water bottle with you, and drink periodically throughout the day. Water speeds up brain function. Too little water slows it down and dehydrates the brain.
If you plan to stay awake throughout the night. Eat a light meal at night. Avoid oily or fried snacks as these will only make you sleepy. If you are taking coffee throughout the night then eat something light along with it for eg a biscuit or rusk.
Non strenuous exercise like gentle walking, swimming, jogging, cycling and jumping are other essentials during exam time. Be sure to take out time for some fun every day. Having a good laugh is a great way to de-stress and have fun. Have a set hour of leisure time every day to have fun. Avoid any activities which strains the eyes such as watching TV or reading other books/magazines - as your eyes too need rest. Go out and play, take a walk, go meet a friend in the neighbourhood, do some yoga, meditation or anything you like is best.
The best diet food during exams is lots of fresh foods such as fresh fruits, vegetables, nuts, sprouted pulses, fish and egg. They help to activate memory. Please avoid processed foods like, soft drinks, cookies, cakes and junk foods. They inhibit brain function.
Breakfast is the most important food of the day. This meal is very important since it meet the needs of the nourishment after the 10 -12 hours of gap. An ideal breakfast must provide at least 30 to 40% of total calorie requirement of a person. Eat a sustaining breakfast such as whole meal toast, whole grain cereal porridge like oats, wheat flakes, broken wheat, milk or yoghurt or eat stuffed vegetable or paneer parathas with curd or sandwiches with egg or sprouts or idli, sambhar for a very healthy and whole some diet. Including some fresh fruits or fruit juices are also very healthy.
Protein activates neurotransmitters and stimulates memory. And the brain has to have fat, because it is 70% fat. It needs fat from the diet, especially the "good fats" - essential fatty acids because our body does not make them so we have to supply from out side. Fish contain the essential fatty acids especially the salmon, mackerel and sardines. Eggs are also good for protein and fats. But too much of fatty food will make the child drowsy and sleepy. Because of this high quality essential fatty acids is to be taken in moderation and should avoid butter, ghee, cheese, and other oily foods.
It would be good to have health drinks like bournvita, hot chocolate, horlicks or complan or soy vita instead of tea and coffee since tea and coffee are stimulants and cause sleep disturbance, muscular tension, anxiety etc. But if a person is used to take coffee or tea regularly should not avoid fully because sudden fall of caffeine level in blood will interfere with the brain function. A good liquid boost before an exam is good.
A few almonds crushed to a paste and blended milk or Fresh fruit juices like orange or grape or fresh pineapple are good. Pineapple contains an enzyme, brome lain that activates neurotransmitters involved in memory.
The best liquid to drink before and during an exam is water. Often fatigue and mild headaches is a sign that you are becoming dehydrated. If you don't consume enough water, your output of energy will drop. Carry a water bottle with you, and drink periodically throughout the day. Water speeds up brain function. Too little water slows it down and dehydrates the brain.
If you plan to stay awake throughout the night. Eat a light meal at night. Avoid oily or fried snacks as these will only make you sleepy. If you are taking coffee throughout the night then eat something light along with it for eg a biscuit or rusk.
Non strenuous exercise like gentle walking, swimming, jogging, cycling and jumping are other essentials during exam time. Be sure to take out time for some fun every day. Having a good laugh is a great way to de-stress and have fun. Have a set hour of leisure time every day to have fun. Avoid any activities which strains the eyes such as watching TV or reading other books/magazines - as your eyes too need rest. Go out and play, take a walk, go meet a friend in the neighbourhood, do some yoga, meditation or anything you like is best.
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