Written For ParentCircle Website new design update
A good diet plan is essential during exams to ensure your child performs well. Here is a list of healthy brain foods for students to improve memory for exams, and some simple nutrition tips to follow
It is that time of the year again! Yes, exam time, when both parents and children get highly anxious and stressed out.
Endless hours of studying, students skipping breakfast so they can study a little more, eating a lot of snacks and sugary beverages while studying - all these would only do more harm than good.
But, is there a better way to handle this entire phase sensibly? Are there certain dos and don'ts for parents? Are there any healthy brain foods for students which will help enhance their memory for better performance in exams? Can parents regulate their food habits or introduce an exam diet plan for their children?
Hydration is of prime importance. Drinking three to four liters of water per day will ensure high energy levels, prevent dehydration and provide mental clarity. Give your child vitamin C-rich fluids, which are loaded with antioxidants that refresh and rejuvenate the child, and help in iron absorption for the body.
Examples of fluids to give your child during exam time include:
By staying hydrated, kids will feel fresh. Also, it helps with regulating bowel movement and preventing constipation. Often, we tend to perceive thirst as hunger and end up eating more than we should. So, drinking adequate water keeps a check on body weight.
Breakfast is often considered the most important meal of the day and with good reason too. Energy levels could slump while writing exams thereby affecting your child's cognition and mental alertness. So, never skip breakfast.
Here are some quick and easy breakfast options:
Time is precious. So, these quick, easy and nutritious breakfast options make excellent choices.
Kids love snacks. It is best to provide them snacks for consistent energy levels than to ask them not to consume junk food.
Here are some nutritious snack options:
Note: Avoid these foods strictly - processed foods; foods with simple sugars, colors and preservatives; maida; processed meat like salami and sausages; packaged fruit juice and cold coffee; milkshake with white sugar; jelly; popsicles; cakes with refined flour; cookies; and cream biscuits.
Choose high-protein foods at dinner, if your child plans to study at night. Carbohydrate-rich foods such as idli, dosa, rice and roti can make kids sleepy. Hence, choose foods wisely according to her study plan. Three main meals and two snack breaks will help in sustaining your child's energy level. Heavy meals are best avoided during this phase.
|If you want your kids to be alert and stave off sleep after food, try these:|
Avoid these since they can make one sleepy:
Good fat nourishes the brain with omega-3 fatty acids, which come with a host of powerful health benefits for your body and brain.
|Some examples of good fat are:|
Apart from a healthy diet, exercise and sleep are two important factors that help to improve your child's memory during exams.
There is no substitute for fresh air, exercise and sunlight. Let your children indulge in some physical activity for one to two hours every day. It helps the mind to be alert and attentive. Get a generous dose of sunshine by lying down on a mat on your balcony or terrace. Wear minimal clothing. Expose legs up to the knees, and ensure ample sunlight falls on the abdomen, chest and back. Twenty minutes of sunlight exposure will do wonders for your child's energy levels by boosting vitamin D.
The foundation of good health is an uninterrupted sound sleep from 10:00 p.m. to 5:00 a.m. There are kids who study well at night, and there are some who are early birds, who tend to focus better on studies in the wee hours of the morning. Ensure healthy snacks are stocked at home if they need a midnight snack when studying late. However, there is no substitute for night sleep. Hence, aim to get at least six hours of sound sleep every night.
So, go on, encourage your child to try these tips before exams and follow a healthy routine that involves a nutritious diet and regular physical activities. She will surely sail through the exam phase like a breeze. Feed your kids well, encourage and support them during this time and they will shine bright. Wishing the kids all the very best for their exams!