Eat right to ace your exams

Eat right to ace your exams

Exams are the most hectic time period for a child and also for the parents. Many children neglect their diet and health during exams to a point of harming themselves but they never realize that good food and sleep can work wonders. Most of them drink very little water and drink too much of coffee and become dehydrated and weak. They do not eat meals on time and tend to skip. This is the time study snacking starts where many of them tend to overeat, snack on fatty foods like fried snacks or sweets and keep drinking aerated drinks to “freshen up the minds”. The whole digestive system is wrecked and many get the runs due to less sleep and poor digestion of food. There are many students who gain weight during exams, have an unhealthy pallor and are chronically tired.

Now how do you tackle the exam slump.

  • Drinking two and a half to 3 liters of clean, plain water is proved by research to hydrate the mind and body and this will improve your concentration and your ability to work with figures and numbers is seen to be much better plus gets rid of any fatigue.
  • Skipping meals makes you weak, your hemoglobin levels in your blood will drop and this will result in you being unable to concentrate, forgetful and constantly falling asleep. Hence increase your protein intake and munch on dates and nuts rather than chips and crispies.
  • Try to maintain your usual meal timings. Do not skip breakfast and eat a heavy lunch and very late dinner.This is very harmful to your metabolism.
  • Try to wake up in the morning, eat a balanced breakfast of cereal and milk, porridges and milk, whole wheat bread, egg and milk., idli sambar and milk etc.
  • Snack on fruits which will give you a vitamin boost and help to soothe your digestive system.
  • Lunch and dinner too must be a balanced meal of either rotis, dhal/ chicken/fish and sabji or rice, sambar and vegetables. Curds and fresh salad added to the above makes the meal complete.
  • At tea time please avoid fried snacks or sweets. Eat any whole grain biscuits.
  • Foods rich in fat and sugar take a very long time to digest and scientifically it has been proven that they make you drowsy and lethargic instead of feeling fresh and alert. A glass of milk with horlicks or bournvita and a couple of slices of toast and jam or honey or green chutney is the ideal snack at tea time.
  • The only safe snacks are fruits or milk/ buttermilk late in the night.

So if you need to ace your exams, you will need to eat good amount of fruits, copious amounts of water, 3 balanced meals and enough proteins. Parents need to keep an eye on their child’s diet irrespective of the age as all expect good performance and marks.

Do take breaks when you study. Try to have a half hour walk which will freshen you up or do yoga for some time. This will help you to de-stress. Do not watch too much of TV as this can hamper your good quality sleep.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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