The exam season is always a hectic season for everyone involved; the kids, parents, and even the teachers! But the most stressed out could be the parents because long studying hours mean improper eating pattern and ultimately ill-health of the child.
Increased stress puts a high demand for nutrients and if not taken care of the demands, kids during this time binge on high sugar and high-fat items. At this point comes the role of we Nutritionists and parents to work in collaboration so as to work on kids nutritional needs and help them sail through easily.
Some important tips to follow:
Eat small and frequent meals
Small meals will provide a continuous supply of energy to the kids which will prevent the brain to get fatigued while studying. If a large meal or tummy full meal is taken it will give an instant release of energy which will remain for short term.
Have a healthy, wholesome breakfast
A combination breakfast of whole grains and protein is what is required. As breakfast is the first meal of the day it has to be a power packed one. Eg oats porridge, paneer paratha, dal chila etc.
Omega -3 Diet
Ensure the exam time diet is rich in essential omega-3 fatty as they also play an important role in memory, concentration, even relieving depression.
Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats. You can make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, and almost anything you can think of.
Hydration is important
Cells carry oxygen to brain from the water we drink. A good amount of oxygen means an active brain.
Coconut water, buttermilk, milky drinks, some special teas like chamomile tea can not only help meet the recommended fluid intake but also help in providing nutrients and provide a sense of calm.
Its seen quite a lot that students rely on coffee to stay awake however it is not a good idea as coffee is dehydrating and can make feel one low.
A healthy diet isn’t just about staying away from the wrong stuff, but including the right amount of the good stuff.
Here are the top 7 foods your kids should be eating every day during the exam time
1. Eggs -A good source of protein, Vitamin D and other nutrients
2. Dairy products -Milk and milk products are an important source of carbohydrates, protein and essential vitamins (A, B12, riboflavin and niacin) and minerals, such as – calcium, phosphorus, and potassium.
3. Oatmeal -Oatmeal a rich source of protein, low-fat content, a complex carbohydrate which keeps you full and energetic for long and a wonder ingredient which can give many recipes.
4. Fruits -In a milkshake or cut up in a bowl, fruits a rich source of anti-oxidants lower the risk of heart disease and diabetes, and improve brain function.
5. Nuts -An assortment of nuts can be a great source of vegetable protein, fibre, vitamins and ‘good’ fats that are important for the growth and development of your child.
6. All The Greens -Keep finding ways to sneak some veggies into your child’s meals because Leafy vegetables are high in dietary fibre, folic acid, vitamin C and potassium, and can thus speed up digestion, improve bone health and reduce the risk of major diseases. Greens like cabbage, kale, and broccoli also help clear harmful toxins from the body by creating enzymes that help rid the body of them.
Follow the above tips and help your children fly and score high. Happy healthy eating.