In this modern world the challenges faced are also intense and parents ensure that their child is well equipped right from an early age and has a competitive edge, education being the foremost priority and rightfully so. In such times where there is so much riding on grades and examination scores, it is no wonder that right nutrition is gaining importance like never before. In an attempt by the parents not to leave any stone unturned they are consulting experts for seeking advice on best nutrition plans during exam times. While there is nothing like a “miracle diet” that would provide that extra something, there exist practices which are known to be helpful in stressful conditions like the exam times.
Breakfast is the key to alertness To start with, a child should be up at a time when he/she can comfortably fit in a sit down breakfast. A rushed breakfast where the child only stuffs himself is of no good use. A healthy, balanced, light and a nutritious breakfast holds immense value as it is this meal which will provide the brain with much needed energy boost to start the day with and would help him or her to optimize output. Such a breakfast should typically consist of milk, a good protein source, a cereal preparation like whole wheat bread, parantha, idli, dosa, upma etc which will provide sustained energy and lastly some fruit or freshly squeezed fruit juice. Skipping breakfast is a complete no-no as no food in the morning may have a detrimental effect on the energy and concentration levels.
Eat small meals Exam time is as stressful for the brain as it is for the rest of the body .The brain entirely relies on the food ingested and the fuel it provides from time to time. Encourage your child to have five to six small meals which are also light on the stomach and are healthy too. This would avoid laziness and help the child to remain active and alert throughout the day. Frequent meals will provide the energy boost required from time to time.
No colas or sugary foods It will help to keep away from foods and drinks which are likely to cause digestive problems and discomfort. The usual offenders like colas, fried packaged snacks like chips or sugary sweets should be kept away during these times too. They undoubtedly cause sluggishness and are a reason to slow down the BMR (metabolism) which in turn affects the ability to stay alert. Instead fresh fruits, home-made nibbles or natural sweets like dates and raisins can be your choice of snacks. It is also important to drink plenty of water and stay hydrated too.
A walk helps Apart from all the nutrition tips to be followed it is also in the child’s best interest to allow him some physical activity in the form of non strenuous exercise. Like, for instance even a walk to the nearby shop or stroll in the garden helps beat stress and lightens the mood. A healthy and light atmosphere in the house gives the child a perfect setting to remain calm and do his best.
Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.
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