A quick study of students diet requirements during exams points to four major nutrients: iron, calcium, protein and carbohydrates. They are indispensable to good academic performance.
Well, most of the major nutrients are found in most of the foods children eat during the exams but parents need to focus on the pattern by which students consume these foods to avoid post-examination obesity.
You may be following dietary techniques, taking the advice of doctors, nutritionists etc but irrespective of whatever dietary techniques followed by parents for their children facing exams nothing can replace the days three primary home-made meals, breakfast , lunch & dinner . These three meals are the key to the student’s success in exams.
NOW TO THE SPECIFICS
NEVER SKIP BREAKFAST
A growing concern that needs to be addressed is the tendency of most students to skip breakfast. Research on diet for the students facing exams have proven time & time again that a good healthy breakfast is the key to good performance. Performance comes down by 30% when you skip breakfast.
So, what is a good breakfast?
One's breakfast should provide enough glucose to boost the energy levels for intense mental & physical activity (preparing & writing the exams). Care should be taken not to over eat as it leads to laziness and brings down your performance. Idli, dosa, idiappam, pongal with accompaniments like chutney, sambar or poha are preferable instead of a full meal.
Now, let’s get into lunch!
After writing the exams the student is sure to become hungry. A regular home-made lunch without restrictions is the best bet.2-3 Indian breads (chappathis),1/2 -1 cup rice with sambar , dhal fry & veggies are an ideal combo as a post exam lunch. Least to say our Indian diet is rich in iron, protein, carbohydrates & calcium. Chicken and fish are also good options for lunch. It is better to avoid red meat and lamb as our Indian preparations tends to make the student lazy and dull.
After a half an hour's break, the student can start the revision. Revision can be accompanied with nuts & fruits.
Snacking on fruits is the best choice as snacking on junk food is to be avoided during exams. Another reason is that students tend to eat a lot while studying, so fruits and a handful of nuts is an ideal mid-meal snack. Vegetable & fruit salads can also be substituted to break the monotony.
DINNER TO KEEP YOU IN GOOD STEAD
A healthy dinner keeps you in good stead. Home-made food is the best choice and it is always good not to eat outside during exam time. Also avoid fatty foods such as pooris, batura's, french fries & meat samosa's etc.
NEVER, NEVER OVER EAT! TO TOP IT ALL, A GOOD 8 HOURS SLEEP IS A MUST!