We have spoken about writing tips during exams and now we would also like to add more information about a child’s diet which is one of the most neglected aspects during their exams. It has been observed that even kids who usually eat healthy end up eating a lot of junk food and drink pots of coffee to stay awake during exam times. Plan out your kids’ exam diet in advance, discuss it with them and you are ready to face the trying times! Presenting some tried-and-tested diet tips to help you through the exam times:

Healthy breakfast

Giving a child a heavy and healthy breakfast is very important. Foods like Oats, Muesli, Upma, Khichdi, Idlis etc are great options with a low glycemic index which provide a constant and steady supply of glucose.

Small  meals

Loading them with three to four large meals in the day could make them sleepy and lethargic as blood is redirected to the stomach instead of the brain. Small, frequent, nutritious meals make sure that they have a constant flow of steady nourishment keeping them alert and awake. Fresh fruits/fruit smoothies/dry fruits/honey-coated nuts/soups/interesting salads etc are good options.

Proteins 

Carbs are digested quickly whereas proteins provide the much-needed slow burn giving a constant source of energy. A breakfast rich in protein (eggs, poha, idlis, dosa, dhokla etc) increases tyrosine (an amino acid) levels in the blood and brain which help nerve cells manufacture chemicals which keep your kids alert and active.

Water therapy

 When kids sit in the comfort of their room and probably with their AC on, they do not feel thirsty and hence end up drinking very less fluids. When dehydrated, the body and mind are dazed, restless. It is hard concentrating on studies. If they do not like drinking water that much, give them fresh fruit juices/chaas or buttermilk/nimbu pani or lime juice/green tea to keep them going.

Avoid processed foods

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.

Stress-buster foods

 During stressful times like the 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 basically are our stress-fighting hormones. Brown rice, nuts, eggs, fresh veggies and fruits can help.

Avoid eating outside 

Exams being times for high-stress and low-immunity, children are highly prone for infections. So, avoid eating outside food as much as possible. If your kid really craves for it, just order stuff you have tried before from trusted restaurants you’ve tried before.