Posted in Food

Healthy Eating during Exams – Easy Tips

Healthy Eating during Exams!

Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. It’s easy to get into the habit of quick coffee and take-way pizza, because you don’t want to waste time on dining in detail. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. 

Remember the rule:

The better the fuel your brain gets, the better you’ll study.

 Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests.
Healthy Eating during Exams, with exams approaching, healthy snacking is the last thing a student thinks of. But, actually, good nutrition should be part of a students study plan because it’s going to help him ace those tests. Photo by Giftpundits.com from Pexels

Whether you are a student or mother of a student preparing for his exams, these tips will help you build healthy eating habits during exams. 

Here are 10 tips for eating right during exams:

  1. Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and Vitamin B are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods : red meat, cereals and spinach. Some foods that contain B vitamins are: whole-grains, wheat germ, eggs and nuts. Some other foods that provide nutrients to the brain are Fish and soy. 
  2. Food is always a better choice than Dietary supplements. So try to replace Vitamin C tablet with an orange. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals. Fruit ranks high among the best foods you can eat for your brain. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients.  When you’re heading for the library or to your room, pack whole-food items like apples, bananas, carrot sticks or a handful of dry fruits.
  3. Eating regular meals helps keep nutrients and energy levels more stable. It reduces the temptation of empty-calorie snacks in the vending machine. Eat at regular intervals.
  4. Consider taking 5 or 6 well-balanced, smaller meals. Big meal stays in your stomach. Eating the standard three-big-meals-a-day slows you down mentally and physically. A sandwich or some fruits could do the magic. Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads etc are good options.
  5. Meet for breakfasts. Meet your study buddies during morning hours. If you feel like having a snack break, breakfast is a good time. Oats, Muesli, Upma, Khichdi, Idli etc are great options with a low glycemic index which provide a constant and steady supply of glucose.
  6. Hydration is the main thing to care for. When you sit in the comfort of your room and probably with your AC on, you do not feel thirsty and hence end up drinking less fluids. When dehydrated, the body and mind are dazed, restless. It is hard to concentrate on studies. Choose your beverages well. Reduce caffeine, sugar intake. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. Avoid aerated beverages. Have at least 8-10 glasses of water per day.
  7. Choose power packed vegetables. Not all vegetables are created equal. Use the hint – the darker the color, the higher the concentration of nutrients. Spinach has more nutrients for mind and body than lettuce. 
  8. Snack smartly while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Eat healthy snacks in between meals like protein bars, fresh fruits, peanuts, makhana and roasted chana etc. specially when you are studying till late at night.
  9.  It’s easy to feed the brain well. Gather simple recipes for nourishing foods. Brain boosting foods include foods that improve memory and concentration like almond walnuts, fish, flax seeds, banana, chickpeas, spinach, broccoli, etc.
  10. Avoid junk food. Foods like chocolate, cookies etc can cause a sudden spike in sugar levels in the blood. After a while, when the stomach feels empty it could lead to craving for more such junk food.

Healthy Eating during Exams!

Thank you for staying till the 10th tip. Extra 6 important suggestions for you to make your exam time less stressful.

  1. Feed yourself with good eight hours of sleep. Sleep is important. Good sleep is as good for your brain as food for the body. Lesser sleep can interfere with learning ability, causes mood swings and compromise your immune system.
  2. Keep yourself away from electronic devices.Take out an hour everyday for some recreational activity to keep yourself happy and motivated.
  3. Make sure you get your stress-buster foods. During stressful times like exams, the body’s requirement for certain water-soluble vitamins like Vitamin B complex and C, minerals like zinc goes up. These help in the synthesis and functioning of adrenal hormones that are basically our stress-fighting hormones. Brown rice, nuts, eggs, fresh veggies and fruits can help.
  4. Give yourself foods to increase efficiency of the brain: Antioxidants like Vitamins A, C and E reduce damage to brain cells due to increased stress by fighting the free radicals. Eggs, fish, carrots, pumpkins, green leafy veggies, fresh fruits  can help meet this requirement. They also help increase the body’s immunity and help reduce chances of the child falling sick during exams.
  5. Don’t miss out on memory enhancer foods. Omega 3 fatty acids found mainly in fish are required to enhance brain function and memory. It is recommended that you have at least two servings of Salmon (rawas fish), herring (bhing) or mackerel (bangda) per week. For restricting calories, they are best eaten grilled, shallow fried with very little oil or baked. If you do not eat fish or do not have access to good fish, add ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil to your diet. Omega 3 fatty acid supplements are also available.
  6. Avoid eating outside food during exams. Exams being times for high-stress and low-immunity, children are highly prone for infections. So, avoid eating outside food as much as possible. 

Healthy Eating during Exams!

Examples of some healthy options for healthy eating during Exams and preparations for competitive exams.

BreakfastOats, Muesli, Upma, Khichdi, Idlis,eggs, poha, idlis, dosa, dhokla
Smaller mealsred meat, cereals and spinach, whole-grains, wheat germ, eggs and nuts, Fish and soy, Brown rice, nuts, eggs, fresh veggies and fruits, carrots, pumpkins, ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soya bean oil, canola oil, milk and milk products, sprouts, tofu, chicken, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
Snacksapples, bananas, carrot sticks or a handful of dry fruits, Fresh fruits, fruit smoothies, dry fruits, honey-coated nuts, soups, interesting salads,protein bars, fresh fruits, peanuts, makhana and roasted chana, milk and milk products, sprouts, tofu, eggs, chicken, fish, healthy nuts in combination with healthy cereals like dalia, oats, quinoa, and whole wheat products.
For hydrationwater, fruit juice, milk, antioxidant rich green tea, milkshakes, fresh soups, lemonade, lassi and coconut water. 
Food that you can avoidchocolate, cookies, aerated drinks, fast food, heavy and oily meals
Examples of some healthy options for healthy eating during Exams and preparations.

Eating healthy, adequate rest and proper sleep are the key for fresh and healthy mind which makes retaining the knowledge easier.

All the best.

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Posted in Food, Happy parenting

How much food my child needs? Appetite of your child

Photo by Tiago Pereira on Pexels.com

How much food my child needs?

How much food my child needs? This is one more question that arises in parent’s mind everyday when they server them any of the meals. How much food my child needs?This question also pops up when people enquire and compare their child with other children.

How much food my child needs?

Healthy eating habits and stress free childhood is an indicator of healthy parenting, in the world of parenting.

The appetite of young children can change from one day to the next. 

Parent’s mindsets while serving food to their child:

 As parents or caregivers, you decide:

  • What kind of food we serve to our child. : As mother it becomes tough to choose between the healthy food that we want to serve to our children and whatever he eats.
  • What time of day are we serving food. As mothers, we just always look for a chance to feed our children. Feeding children is a full time project for any mother.
  • the place where the food will be served: that is a trick point. For most of the mothers, it is wherever child sits to eat. But honestly, especially in toddlers case, they never sit in one place, long enough to finish their meal.

Your child decides:

  • among all the food that is served, which ones are worth eating. And which are not appealing and can be rejected by showing tantrums.
  • how much should I eat: they also decide how hungry they are and what amount of food is ok for them.

How much food my child needs?

We will get the answer by trying the following ways which will make you happy parents.

  • Start feeding your child in small amounts and let them re-ask if needed. Your child will respond according to his need.
  • Occasionally, your child will starve and eat a lot. So, give him the second serving. This way he will not see full plate at a time.
  • He  will eat less when not much Hungry. This is normal. If your child is not hungry, do not pressurize or bribe him to eat or to finish the meal.
  • Do not serve many munching in between, that reduces his craving for food at the time of meal.
  • If your child is active and happy then there is nothing to worry about. A starving child will not be active and happy throughout the day.
  • During the meal time if your child denied eating, please take away the food. Do not ask or pressurized him for eating for another 1-2hours. He will surely eat the next time you offer him.
  • Timely eating will also help in knowing the answer to your question.
  • If you still have any questions about your child’s development or hunger, talk to your doctor.

Happy childhood is every child’s right.

All the best wishes to you on this amazing journey. This will surely give us easy life.

If these tips help you in finding your answer, please comment. You can also comment, if you are having any other questions related to parenting. 

Posted in Food, Happy childhood, Happy parenting

We can teach our children to eat and enjoy food.

As parents, we can teach our children to eat and enjoy food. It will make our lives easier. These ways will be helpful to every mother, in building healthy eating habit.

Eat properly. Mothers say this most of the times.

What can I do to help my child eat well? There is a question that always pops in my mind and to every parent at some point of time. How will my child eat well.

There is no fixed answer to this question, but there is a list of ways, that can surely help in solving this problem.

Photo by Igor Starkov on Pexels.com
  • Sit and eat with your child and serve every thing in small portions, that you have served in your plate.
  • Show your child what eating healthy is like. You are your child’s best role model. They will learn to eat and explore new foods by watching what you do.
  • Offer new foods many times. They often need to see, smell and touch a food many times before tasting it.
  • Your child may need to taste a food many times before they eat it. So,Continue to offer new foods and include foods your child has refused in the past.
  • Give your child enough time to eat.
  • Young children learn by touching, smelling and looking at foods.
  • Give your child time to learn about the foods you offer. Learning to use a spoon and fork also takes time.
  • Plan time to sit and eat slowly with your child.
  • Making Mess at home is also part of learning.
  • Try offering the same food in different ways.
  • Be patient and keep giving your child foods made in different ways: raw, cooked (steamed, roasted), in stews, soups and sauces.
  • If your child likes vegetables cooked a certain way, give them other vegetables made that same way.
  • Offer new foods with foods your child already likes.
  • Offer new foods often and serve them with food that your child likes.
  • If your child doesn’t want to eat or eats very little for a meal, offer a healthy snack 1 to 2 hours later.
  • Making a different meal for your child will not help them become a healthy eater.
  • Sometimes young children only want to eat the same foods over and over again. It is normal and may last for a few weeks or months.
  • If the “favourite” food is healthy then continue to offer it along with a variety of other healthy foods.
  • If the “favourite” food is a less healthy option,then give it to your child less often.

As parents, we can teach them to enjoy food and it will make our lives easy.

Wishing you happy parenting, that leads to happier you.

Please find other useful links related to stabilising healthy eating habit in children, which leads to healthy and happy childhood.