Parents should help children with the diet they follow during and before exams for better performance. Below are some tips to remember.
Tests are an inevitable part of every student’s academic journey and cannot be avoided. During these testing times, eating regular, healthy meals and snacks will help your child stay nourished. Eating breakfast is an essential component of the diet. Skipping breakfast is detrimental, as long hours of fasting lead to a drop in blood sugar and this affects cognition and focus, which is imperative during exams.
If because of the nervous feeling, your child may gag and avoid eating, make sure he still takes the time to eat something. It is important to eat a healthy, heavy and filling breakfast before the exams. Their brain will need the energy from food to function efficiently, and eating before a test will ensure that your child’s mental focus stays on the test and not on their hunger.
A hungry child cannot concentrate on studies and loses focus. Attention is hampered and test performance decreases. Therefore, it is necessary for parents to ensure that their children enjoy their meals and snacks. Help your child develop a healthy relationship with food and eating, even as he or she is dealing with the stress of exams.
How a healthy diet can help you get high test scores?
There are certain types of foods that increase alertness, improve memory retention, and can increase your child’s energy levels and general well-being. Healthy food options on test day include protein-rich foods such as eggs, nuts, cottage cheese, and yogurt.
A good combination for breakfast might include whole grain cereal with low-fat milk, oatmeal, muesli or eggs and toast with jam. For Indians, vegetable-rich poha or porridge with nuts, fruits like bananas, apples, pears, papaya, chikoo can be given. Ragi/sooji idli or dosa can also be given. Dried fruits and nuts are also concentrated sources of energy and should be given.
Yogurt not only has a high protein content, but it is also a good probiotic and helps to maintain the intestinal flora, avoiding gastritis, bloating and discomfort. It is better to avoid carbohydrate-rich foods and fatty foods as they will induce sleepiness and cause gastritis. Nutritionists suggest the intake of oranges, bananas, apples and grapes and green leafy vegetables for students to reduce their stress.
Parents should help children with the diet they follow during and before exams for better performance. Here are some tips to remember:
- Keep hydrated. Dehydration leads to poor test performance and muscle fatigue
- Stick to small, frequent meals that are easy to digest
- Include protein-rich foods
- Avoid sugar and salt, as they are addictive and lead to fluid retention and weight gain.
- Avoid processed foods and packaged foods as they trigger cravings like pizza, burger, vada pav, samosa.
- avoid caffeine
- Avoid carbonated drinks and fruit juices. It is best to stick to fresh fruits instead of drinking fruit juices.
- Have fiber-rich foods that prevent indigestion and bloating.
- Bananas are a good source of energy and provide a complete meal. They can be taken just before exams to maintain blood sugar levels and prevent brain fog and chaos.
Healthy eating and eating habits start early in life and the family and school play a very important role in the development of healthy eating habits. Healthy eating patterns started early in life pave the way for good health. After all, it is not necessary to change healthy dietary habits during the exam. However, if eating habits are bad, it is necessary to introduce some discipline into eating habits. Remember… what you put in your mouth ultimately affects not only your health but also your career!
(IANS entries)
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