Know how you can stay healthy during exam time. Here are healthy food eating tips
that you should follow to stay fit and do well in an examination
Let your mom feed you during Exams
As a parent, you want your child to do well in the exams and move to the next grade
smoothly. Along with your child, you burn the midnight oil to make sure that all
aspects, including healthy meals, are taken care of. Nutrition is as important for
the brain as for the body. Brain development, function, and communication between
brain cells are all dependent on good nourishment. So during the exam time your
body needs proper food which will keep you healthy and help you study better without
getting tired. So for better concentration and to overcome exam stress a student
needs good nutritious food.
Here are tips to keep you healthy and fit during examinations.
- Food for energy : Let’s begin with one of the vital nutrients for the brain.
Brain needs a constant supply of energy to function well. Complex carbohydrates
provide this requirement by releasing energy steadily over a longer period of time.
Carbohydrates also calm the mind and helps concentrating on studies. Proteins are
required for constant growth and development. While protein, iron and iodine are
needed for brain development, iron is also useful for cognitive development. Vitamin
B is required for proper functioning of the nervous system and for manufacture and
release of neurotransmitters. Omega 3 fatty acids
are linked with good brain development. Low levels of these nutrients can affect
development of the brain as well as its functions.
- Avoid heavy food : Concentrate not only on your child’s studies but also on what
goes into his stomach. Foods should not make your child groggy. Sugary foods might
make the brain sluggish. Some mothers feel that dry fruits like almonds, and meal
cooked in pure ghee will boost the child’s memory, and therefore force the child
to eat such foods repeatedly. Ancient wisdom includes ghee (naturally clarified
butter made from organic milk) as a brain food. If you believe in this, then give
ghee in small quantities to your child; do not add it on every dish.
Large meals with high amounts of carbohydrates and fat might induce sleep. Even
though good quantities of carbohydrates are essential, make sure it is well distributed
through out the day. Unpolished rice, whole wheat chapatis, ragi rotis, whole wheat
breads, potatoes, pulses, dals etc will provide your child with adequate carbohydrates.
- Ensure sufficient proteins :
Include one or two protein-rich foods in every meal. Some
examples lean meat, fish, egg, milk, curd, paneer, nuts, pulses like rajma, moong,
dals like tur, channa, soya etc. At least a quarter kg (250 gm) of vegetables (assorted)
and two whole fruits per day will provide a variety of vitamins and minerals along
Adequate hydration is mandatory for good brain
function. Water, coconut water, buttermilk, lime juice or any other refreshingly
healthy drinks would take care of this requirement.
- Avoid desserts : Skip the fried foods, sweets, desserts and soft drinks. Save
them for post-exam holidays. Include about 10 gm of unsalted nuts like almonds or
walnuts in your child’s daily diet. Avoid caffeinated foods
and beverages. They only give a temporary mood lift and might become
Allow plenty of breaks. Let your child get out into the fresh air. Don’t let him
eat while studying. Treat the meal as a break and allow your child to enjoy it.
Games or any kind or physical activity will not only relieve stress but will also
improve alertness and concentration.