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. We all are born with wings.

Also read 8 ways to discipline without spanking

9 tips for spending quality time with your child

What should be the parent’s role in a child’s life?

Please follow and like us:
Advertisements
Tagged : / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

Make precious life lessons

Let’s learn some precious life lessons from the project Rahul got at his school.

(Tuesday morning)

“Rahul,when is your science project submission date. “
“Mumma, it’s next Monday, we still have a week to finish.”
” Rahul, ask your classmates today, what are they making.”
” Why, Mumma?”
“Because, your’s should be the best.”

(Thursday morning)


“Rahul, did anyone deposite their project?”
“Yes, some have done. When will we do our project?”
” Don’t worry, I am there.”

(Saturday evening, after school)


” Rahul, don’t go for playing today, we have to do our project.”

(Sunday)


“Rahul, no playing, we have to decorate our project, it should look the best.”

(Monday, in school)


Teacher: ” Congratulations everyone, for finishing your project works on time. Please come and explain about your project.” Indeed Rahul’s project was well designed and presented.

 But was it needed?Now let’s look at the unseen part of it, to learn our precious life lessons.

Tuesday 2:00 pm, Sarita, Rahul’s mom, had finished all her work, googled all the possible topics for son’s project. She made a list of all the projects, which they can do.
Wednesday, she called some of her friends and relatives to enquire for the best topic to make the project. Then, struck off the common topics from her list.
Thursday 2:00 pm, she deleted the topics that were done by Rahul’s classmates.
Friday she collected all the requirements.
Saturday 2:00 pm, she arranged every thing to one place.Night, Sarita sat with Rahul, after finishing her daily chores. Rahul was sleepy by 11:00 pm so Sarita finished some portions, just to help Rahul.Sunday, They sat again, this time they had to hurry up. Sarita helped him, by finishing most of his work. Rahul’s work was not very neat, so Sarita did the finishing tough to the project.They finished it on time.Monday, Rahul was feeling proud as he was praised by one and all. 

Such a happy ending to the story of making a science project.

But, was it worth? Was it solving the purpose of project work? Was it by anyway helpful to the child? 


You all might not like it, but the answer is NO. A big NO. Was Sarita student of that class? The answer is again NO.

NO. A big NO

Precious life lessons


You can replace mother in this story with father or any other elder. Parent’s mindset puts so much pressure on the learning of the child. It is not Happy parenting. By helping child in work, school projects we are not giving them precious life lessons or stress free childhood. If they do not learn their life lessons, they will not be able to cope up with the ups and downs in life. As long as the effort is done by anyone other than the person it to was meant be, the effort is useless.
It’s not that a child of any age can do their work all alone.
I am just saying, 

BE THE GUIDE, DON’T BE ASSISTANT.

Help him by questions like,

  •  what do you think should be our topic?
  • From where can we get the informative material?
  • Will you just collect some information, then, we will together discuss on the best doable topic.
  • Can you collect the required material, that we have at home, make a list of things we need to buy or arrange. 

And many thought provoking questions like this. 
Let it be your child’s project. 
  

And most importantly, it is not required that it appears best, it should solve it’s purpose the most.

Haha, as a mother, I know, it is tough to control ourselves from taking over the task, but have patience, it is possible.

And believe me, as a teacher, I can assure you, their teacher will like it more, when it is done by your child and not you.

Please make every small experience, a precious learning for life. 

P.s. By making a project by his own, our child is taking small steps towards learning to handle his life.
If you agree to this thought, please like, comment, share and follow. And also comment if you disagree at any point.

We Parents make all efforts to give our child a Happy childhood. While do so, at times we overdo. Please read, To know how you can save a preschooler from stress of learning.

Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Roshni Shukla, happyheartforever.com with appropriate and specific direction to the original content.

Please follow and like us:
Tagged : / / / / / / / / / /
Translate »
error

Enjoy this blog? Please spread the word :)