Road To Healthy Eating*

The road to healthy eating* is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

Healthy Eating*-Fabulous Food

Have you ever wondered why you get hungry? Your body needs healthy food, and there are many reasons for this.

Healthy food keeps your body working properly.

Why do you eat?

You need food to give energy to play, and do what you want to do. Your body even needs to sleep!

What are calories?

Some kinds of food give you lots of energy. The energy in food is measured in units called calories. Food that is high in energy has a lot of calories.

How are you feeling?

If you want to stay well, you need to eat healthy food. Eating too much of the wrong kind of food can make you ill. 

If you are unwell, eating good food may help you get better.

Why should you try to eat healthy food?

Fresh food is usually better for you as it contains more of the essential vitamins and minerals you need. Try to eat as much fresh food as you can. 

Children need to eat healthy food to grow.

The road to healthy eating* is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- Eat your five-a-day

You need to eat five portions of fruit and vegetables a day. A portion is a whole piece of fruit, a serving of one vegetable or a fruit juice drink.

What are vitamins and minerals?

Vitamins and minerals are nutrients that are found in fruits and vegetables. They help to keep you fit.

Vitamins and minerals help you to grow.

 Eating plenty of fruit and vegetables can help to prevent heart disease. It will also help to keep your digestive system healthy.

What is the meaning of nutrients?

A nutrient is a natural chemical in food. Nutrients help you to grow and stay healthy.

What is fibre?

Some food is hard to digest. This means it takes a while to pass through your body. Fibre is a nutrient that helps digestion. It is found in many fruits and leafy vegetables. 

Fruits and vegetables contains fibre.

What should you do if you don’t like fruit or vegetables?

Try drinking fruit juice – a pure fruit juice counts as one portion of fruit and vegetables. As you get older, you may find that you like them!

Healthy Eating*- Food for life

You need energy to get fit and keep your body healthy. Some high-energy foods help you stay active for longer.

What are carbohydrates?

Carbohydrates are foods that are high in energy. They are very filling, and stop you from feeling hungry again for a while.

Foods that contain carbohydrates include bread, rice, pasta and potatoes.

Playing sport uses up energy, which makes you hungry. You need to eat to get your strength back. 

What are pulses?

Pulses are seeds that grow inside plant pods, for example beans and lentils. Pulses add proteins to your diet, especially if you don’t eat meat. 

What are whole grains?

Try to include whole grains like wheat, barley and oats in your  diet. Whole grains are natural, and are not processed in a factory. They are a good source of fibre, vitamins and protein.

What types of food give you energy?

Carbohydrates provide most of the energy you need. Your body breaks them down into glucose, a type of sugar that the body can use for energy. 

Healthy Eating*- Do you drink milk?

Dairy foods come from farm animals that produce milk, such as cows and goats. Cheese and yoghurt are made from milk, and are kinds of dairy food.

What’s the alternative?

Some people choose not to eat dairy foods, or they can’t because they are allergic to them. There are lots of different milk substitutes, including soya milk and rice milk. 

Dairy foods contain a nutrient called calcium, which is good for your bones and teeth.

Some people prefer to drink soya milk. Soya is a vegetable product.

Are eggs dairy food?

Eggs are not a kind of dairy food, but they are not meat either. They are an animal protein, which helps your muscles and bones to grow.

Free-range chickens are farmed in a natural way, and can go outside to find food.

Why are dairy foods good for you?

Dairy foods contain calcium, which helps your teeth and bones to grow and stay strong. Children need more calcium than adults because their bodies are still growing.

What is food allergy?

If you are allergic to some food item, you have a sensitive reaction to it.

The road to healthy eating

Healthy Eating*- Eating meat

Meat is good for you because it contains protein. This nutrient helps you grow and  repairs damage to your body.

Meat can be an important part of a healthy diet.

What kinds of meat are there?

Red meat includes beef and lamb, and white meat includes chicken and pork. Most fast food meals contain processed meat. This is made from meat, but has other foods added to it.

Do you like meat?

A small amount of meat is good for you, but don’t eat too much every day. Many shops sell alternatives to meat, such as soya and tofu.

Many burgers contain meat, but they are also full of fat and salt. Don’t eat them everyday.

Cows provide lots of our food. Milk, butter, cheese and beef all come from cows.  

What is a vegetarian?

Vegetarians never eat meat. If they are careful about what they do eat, they can still have a balanced diet.

What is a vegan?

Vegans are vegetarians who don’t eat any animal products. They don’t eat eggs or cheese, or drink milk. Many don’t wear leather or wool, or eat honey as it’s made by animals. They get all the nutrients from vegetable products.

 Let’s Find Out About Healthy Eating.
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Healthy Eating*- Do you eat fish?

It is a good idea to eat fish twice a week. One of your fishy meals should include oily fish, such as kippers, salmon and sardines. Oily fish are full of healthy nutrients. 

Oily fish contains vitamins that are good for your eyes, skin, hair, bones and teeth.

Why choose fish?

Eating fish adds protein to your diet. Fish are also rich in minerals, and are not as fattening as some meats, for example pork and lamb.

Which fish is best?

The oil in oily fish is called unsaturated fat. It contains a nutrient called omega 3, which helps your heart to stay healthy. It also helps different parts of your body to work well, for example your brain. 

Eating oily fish is good for your brain, and may help you to concentrate on your work.

What are unsaturated fat?

This kind of fat is liquid at room temperature, and can be good for your heart.

Why is fish good for you?

Fish is full of healthy vitamins, minerals and proteins. Oily fish contains a healthy kind of fat that is good for your heart and brain.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- What are fatty foods?

You don’t need much fat in your diet. The two main kinds of fat are saturated and unsaturated fats. Unsaturated fats are better for you than saturated fats.

What shall I eat?

When you can, try to choose foods that are made with unsaturated fats. For example, eat nuts instead of crisps.

Doughnuts contain saturated fat. They should only be eaten as a treat. 

Biscuits, cakes and chocolate contain saturated fats. 

Nuts and olive oil are good sources of unsaturated fats.

Sweet potatoes have more nutrients than ordinary potatoes.

Why should you try not to eat fatty snacks?

Snacks that are full of saturated fats are bad for your heart. Fatty snacks can make you put on weight. Choose a healthy snack instead, such as a piece of fruit.

Is It fattening?

Fatty foods give you energy, but make you put on weight if you eat too much. Starchy foods, for example sweet potatoes, fruit and vegetables, are also high in energy, but much less fattening. 

Snack attack

Sugar and salt are often added to food to make it taste nicer, but you don’t need lots of sugar and salt in your diet. Too much sugar will rot your teeth, and too much salt is bad for your health.

Many snacks contain salt and sugar. 

Avoid tooth decay

Try not to have too many sugary foods and drinks. Sugar that is left in your mouth turns into a sticky substance called plaque, which can cause tooth decay. 

Clean your teeth about one hour after you eat sweets.

Does it need salt?

Many convenience foods are very salty. You don’t need to add extra salt. A salty diet may lead to heart problems.

Oven chips are a type of convenience food.

Why do manufacturers add salt to food?

Adding salt to food is a good way of making it last longer. Throughout history it was used as a way of storing food. It also improves the flavour of some food.

Make a choice

Not all snacks contain added sugar or salt. Next time you are hungry, try eating some fruit, plain popcorn, unsalted peanuts or breadsticks.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.
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Healthy Eating*- Drink up

You need to eat, but you also need to drink in order for your body to work properly. About two-third of your body is made up of water!

Try to drink at least one or two litres of water a day. Don’t have too many sugary drinks.

It is a good idea to drink water before and after doing something very energetic.

Use this water intake calculator to find out how many cups of water you should drink each day.

Are you thirsty?

When you exercise, you sweat and your body loses water. This makes you thirsty. You also sweat when it is hot, so you should drink more on warm summer days.

How does your body tell you that you need a drink?

When the body needs liquid, your mouth feels dry and you feel thirsty. You need to drink some water to replace the liquid your body has used.

What happens when you sweat?

When you sweat, moisture comes out of your skin. You may feel hot and sticky.

Can you eat water?

Fruit contains water, and is good to eat. About half of the water you consume is in the food you eat, and the rest is in drinks.

The road to healthy eating is easy with delicious recipes from Food Network. Let’s Find Out About Healthy Eating.

What is a balanced diet?

You should eat three meals every day, with one or two healthy snacks and lots of water. Remember to eat food from each of the five different food groups for a balanced diet.

This picture shows how much of each food group you should eat. For example, eat lots of fruits and vegetables, but not much fat or sugar. 

Have you had enough?

It is important to have the right kind of food, but also the right amount. Eating too much or too little can make you ill.

Off the menu?

Some people don’t eat particular foods for religious reasons. For example, Jewish people do not eat pork and Hindus do not eat beef. They can still have a healthy diet. 

Why is it important to eat a balanced diet?

A balanced diet will give you all the different nutrients you need to stay healthy. Eat lots of different kinds of food, from each of the five main food groups. Don’t be a fussy eater!

Are you hungry?

Don’t fill up on fatty snacks between meals. Instead, choose high-fibre snacks. They stop you feeling hungry, because they take a long time to digest.

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 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?

परीक्षा के दौरान पौष्टिक भोजन!

एग्जाम के दौरान पौष्टिक भोजन !

परीक्षा के दौरान पौष्टिक भोजन ! एग्जाम पास आने के साथ ही थकावट ज्यादा नींद आना ज्यादा भूख लगना आम बात है परीक्षा के दौरान पौष्टिक भोजन की तरफ परीक्षार्थी का ध्यान नहीं जाता आमतौर पर पढ़ने वाले बच्चों में एंट्रेंस एग्जाम 10वीं 12वीं या किसी अन्य परीक्षा के दौरान वजन बढ़ने पेट खराब रहने आलस आने जैसी शिकायतें सामने आती हैहेल्दी स्नैकिंग वो आखिरी चीज है जिसके बारे में एक स्टूडेंट सोचता है।

त्वरित कॉफी और टेक-वे पिज्जा की आदत डालना आसान है, क्योंकि आप भोजन पर विस्तार से समय बर्बाद नहीं करना चाहते हैं। लेकिन, वास्तव में, बच्चों के अध्ययन की योजना का एक हिस्सा अच्छा पोषण भी होना चाहिए क्योंकि आपके मस्तिष्क को जितना बेहतर ईंधन मिलेगा, आप उतना ही बेहतर अध्ययन करेंगे।

 एग्जाम पास आने के साथ ही थकावट ज्यादा नींद आना ज्यादा भूख लगना आम बात है परीक्षा के दौरान  पौष्टिक भोजन  की तरफ परीक्षार्थी का ध्यान नहीं जाता

एग्जाम के दौरान हेल्दी ईटिंग    फोटो Pexels से

चाहे आप एक परीक्षार्थी हैं या परीक्षार्थी की माता,  परीक्षा या उसकी तैयारी के दौरान किस तरह पौष्टिक भोजन दिनचर्या में शामिल हो सकता है यह जानने के लिए इन सुझावों  पर ध्यान दें

एग्जाम के दौरान पौष्टिक भोजन !

परीक्षा के दौरान सही भोजन के 10 सुझाव:

  1. दैनिक विटामिन और खनिज आवश्यकताओं की पूर्ति करने पर यह काम आसान हो जाएगा। अच्छी तरह से अध्ययन करने के लिए आवश्यक शारीरिक और मानसिक ऊर्जा को बनाए आवश्यक है जिसके लिए आयरन और विटामिन बी विशेष रूप से महत्वपूर्ण हैं। आयरन युक्त खाद्य पदार्थ: रेड मीट, अनाज और पालक। कुछ खाद्य पदार्थ जिनमें बी विटामिन होते हैं: साबुत अनाज,, अंडे और नट्स। कुछ अन्य खाद्य पदार्थ जो मस्तिष्क के लिए पोषक तत्व प्रदान करते हैं वे हैं मछली और सोया। 
  2. दवाइयों की तुलना में भोजन हमेशा एक बेहतर विकल्प होता हैएक संतरे में न केवल विटामिन सी होता है, बल्कि फाइबर, बीटा कैरोटीन और अन्य खनिज भी होते हैं। फल आपके दिमाग के लिए सबसे अच्छे खाद्य पदार्थों में से एक है। फलों की प्राकृतिक शर्करा स्वच्छ ऊर्जा प्रदान करती है। ब्लूबेरी में शक्तिशाली एंटीऑक्सिडेंट और अन्य पोषक तत्व होते हैं। 
  3. नियमित भोजन करना पोषक तत्वों और ऊर्जा के स्तर को अधिक स्थिर रखने में मदद करता है। नियमित अंतराल पर खाएं।
  4. थोड़ा-थोड़ा खाइए कई बार खाइए  दिन में तीन बार ज्यादा खा लेने से मस्तिष्क और शारीरिक रूप से आप थोड़े दिन में हो जाते हैं। एक सैंडविच, ताजे फल, फ्रूट स्मूदी, ड्राई फ्रूट्स, शहद में लिपटे नट्स, सूप, दिलचस्प सलाद आदि अच्छे विकल्प हैं।
  5. दोस्तों से नाश्ते  पर मिलिए  अगर आपको लगता है की पढ़ाई के लिए आपको अपने मित्रों से मिलना है तो इसके लिए समय सुबह नाश्ते के दौरान निकालिए। ओट्स, मूसली, उपमा, खिचड़ी, इडली आदि कम ग्लाइसेमिक इंडेक्स के साथ बढ़िया विकल्प हैं जो ग्लूकोज की निरंतर और स्थिर आपूर्ति प्रदान करते हैं।
  6. जल ही जीवन है। जब आप अपने कमरे में ऐसी चला कर आराम से बैठे हैं तो आपको प्यास नहीं लगती है और इसलिए आप कम तरल पदार्थ पीते हैं। निर्जलित होने पर, शरीर और मन चकित, बेचैन होने लगता है। पढ़ाई पर ध्यान केंद्रित करना कठिन  हो जाता है। अपने पेय पदार्थों का चुनाव सूझबूझ से करें। कैफीन, चीनी का सेवन कम करें। चूंकि बहुत अधिक कैफीन आपको चिड़चिड़ा बना सकती है, मध्यम मात्रा में पीने की कोशिश करें: प्रति दिन 400 से 450 मिलीग्राम, 2 / 2.5 कप के बराबर, (16 से 20 औंस या 500 से 625 मिलीलीटर)। पानी, फलों का रस, दूध, एंटीऑक्सीडेंट से भरपूर ग्रीन टी, मिल्कशेक, ताजा सूप, नींबू पानी, लस्सी और नारियल पानी बेहतर विकल्पों में शामिल हैं। वातित पेय से बचें। प्रति दिन कम से कम 8-10 गिलास पानी लें।
  7. पावर पैक्ड सब्जियां चुनेंसभी सब्जियां  मैं एक समान पोषक तत्व नहीं होते हैं। गहरे रंग की  सब हल्के रंग की सब्जियों के अपेक्षा ज्यादा पोषक तत्व होते हैं
  8. पढ़ाई करते समय स्मार्ट तरीके से नाश्ता करें। पोषक तत्वों को संतुलित करने और अपने रक्त-शर्करा के स्तर को स्थिर रखने के लिए अपने स्नैक्स को दो खाद्य समूह  मैं /करें। जब आप देर रात तक पढ़ रहे हों भोजन के बीच में हेल्दी स्नैक्स खाएं जैसे प्रोटीन बार, ताजे फल, मूंगफली, मखाना और भुना हुआ चना आदि।
  9.  मस्तिष्क को अच्छी तरह से खिलाना आसान है ब्रेन बूस्टिंग फूड्स में ऐसे खाद्य पदार्थ शामिल हैं जो स्मृति और एकाग्रता में सुधार करते हैं जैसे- बादाम, अखरोट, मछली, केला, चना, पालक, ब्रोकोली, आदि 
  10. जंक फूड से बचें।। चॉकलेट, कुकीज़ आदि जैसे खाद्य पदार्थ रक्त में शर्करा के स्तर में अचानक वृद्धि कर सकते हैं। थोड़ी देर के बाद, पेट फिर खाली लगता है।

एग्जाम के दौरान पौष्टिक भोजन !

10 वीं टिप तक बने रहने के लिए धन्यवाद।

आपके परीक्षा के समय को कम तनावपूर्ण बनाने के लिए आपके लिए अतिरिक्त 6 महत्वपूर्ण सुझाव।

  1. आठ घंटे की अच्छी नींद जरूरी है। अच्छी नींद आपके मस्तिष्क के लिए उतनी ही  अच्छी है जितना शरीर के लिए भोजन। कम नींद सीखने की क्षमता में बाधा उत्पन्न कर सकती है, मूड स्विंग का कारण बन सकती है और आपकी प्रतिरक्षा प्रणाली को कम कर सकती है।
  2. अपने आप को इलेक्ट्रॉनिक उपकरणों से दूर रखें।खुद को खुश और प्रेरित रखने के लिए कुछ मनोरंजक गतिविधि के लिए प्रतिदिन एक घंटा घर से बाहर निकालें।
  3. तनाव कम रखने वाले खाद्य पदार्थ  का उपभोग करें। परीक्षा जैसे तनावपूर्ण समय के दौरान, विटामिन बी कॉम्प्लेक्स और सी जैसे कुछ पानी में घुलनशील विटामिन के लिए शरीर की आवश्यकता, जस्ता जैसे खनिज बढ़ जाते हैं। ये अधिवृक्क हार्मोन के संश्लेषण और कार्य में मदद करते हैं जो मूल रूप से हमारे तनाव से लड़ने वाले हार्मोन हैं। ब्राउन राइस, नट्स, अंडे, ताजा सब्जी और फल मदद कर सकते हैं।
  4. मस्तिष्क की कार्यक्षमता बढ़ाने वाले खाद्य पदार्थ  का उपभोग करें: एंटीऑक्सिडेंट जैसे विटामिन ए, सी और ई मस्तिष्क की कोशिकाओं को होने वाले नुकसान को कम करते हैं जो कि मुक्त कणों से लड़कर तनाव को बढ़ाते हैं। अंडे, मछली, गाजर, कद्दू, हरी पत्तेदार सब्जी, ताजे फल इस आवश्यकता को पूरा करने में मदद कर सकते हैं। वे शरीर की प्रतिरक्षा को बढ़ाने में भी मदद करते हैं और परीक्षा के दौरान बच्चे के बीमार पड़ने की संभावना को कम करने में मदद करते हैं।
  5. याददाश्त बढ़ाने वाले वाले खाद्य पदार्थ  का उपभोग करें। मुख्य रूप से मछली में पाए जाने वाले ओमेगा 3 फैटी एसिड को मस्तिष्क की कार्यक्षमता और याददाश्त बढ़ाने के लिए उपयोगी माना जाता है।  जैसे कि सामन (कच्ची मछली), हेरिंग (भिंग) या मैकेरल (चूड़ा)। यदि आप मछली नहीं खाते हैं या अच्छी मछली तक पहुंच नहीं रखते हैं, तो अपने आहार में ग्राउंड फ्लैक्स सीड्स (अलसी), कद्दू के बीज, तिल के बीज (तिल), सोयाबीन तेल, कैनोला तेल को शामिल करें। 
  6. परीक्षा के दौरान बाहर का खाना खाने से बचें। एग्जाम के समय होने वाले  तनाव के कारण शरीर की प्रतिरक्षा क्षमता कम हो जाती है और बच्चों में संक्रमण का खतरा बढ़ जाता है। इसलिए जितना हो सके बाहर का खाना खाने से बचें। 

एग्जाम के दौरान पौष्टिक भोजन !

परीक्षा और प्रतियोगी परीक्षाओं की तैयारी के दौरान स्वस्थ खाने के कुछ उदाहरण 

नाश्ते मेंओट्स, मूसली, उपमा, खिचड़ी, इडली, अंडे, पोहा, इडली, डोसा, ढोकला
भोजनलाल मांस, अनाज और पालक, साबुत अनाज, गेहूं के बीज, अंडे और नट्स, मछली और सोया, ब्राउन चावल, ताजा सब्जियों और फलों, गाजर, कद्दू, अलसी, कद्दू के बीज, तिल के बीज (तिल), सोयाबीन का तेल, कैनोला तेल, दूध और दूध उत्पादों, स्प्राउट्स, तंबू, चिकन, दलिया, जई, क्विनोआ, और पूरे गेहूं उत्पादों जैसे अनाज।
स्नैक्ससेब, केला, गाजर या मुट्ठी भर ड्राई फ्रूट्स, ताजे फल, फ्रूट स्मूदी, शहद में लिपटे नट्स, सूप, दिलचस्प सलाद, प्रोटीन बार, फ्रेश फ्रूट्स, मूंगफली, मखाना और चना, दूध और दूध से बने उत्पाद , स्प्राउट्स, टोफू, अंडे, चिकन, मछली, डलिया, जई, क्विनोआ 
हाइड्रेशनपानी, फलों का रस, दूध, एंटीऑक्सीडेंट से भरपूर ग्रीन टी, मिल्कशेक, ताजा सूप, नींबू पानी, लस्सी और नारियल पानी। 
इनसे बचेंचॉकलेट, कुकीज़, वातित पेय, फास्ट फूड, भारी और तैलीय भोजन
परीक्षा के दौरान स्वस्थ भोजन । एक्जाम और तैयारी के दौरान स्वस्थ भोजन के कुछ स्वस्थ विकल्पों के उदाहरण।

Healthy Eating during Exams

 पौष्टिक भोजन, पर्याप्त आराम और उचित नींद लेना ताजे और स्वस्थ दिमाग की कुंजी है।


जानिए अपने बच्चों को अनुशासन में लाने के  ऐसे आठ वैकल्पिक तरीके जब शारीरिक दंड देना आवश्यक नहीं है

अपने बच्चे के साथ क्वालिटी टाइम बिताने की 9 टिप्स

होमवर्क का उद्देश्य क्या है?

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