Your child needs a special diet during Exams – What and Why?

Abstract

School life is the most joyful time period of life. But the only time it becomes stressful is exams . School journey or academic journey of your child is full of exams. Exams are the most important part of every student’s life and also become the reason for a lot of stress and anxiety for children as well as their parents. Expectations of high place in academics give fear and stress to the children. So it becomes the parent’s responsibility that the child is not very stressed and depressed during exams and also gets sufficient nutrition during exam time. So make sure that your child gets a proper nourishment and supportive daily diet during exam time. So in this article we are going to discuss some healthy diet plans for children during exam time.

Introduction

Examination is a term used for tests. There are many meanings of this term, but in this aspect this word is most often used for and assessment of a person. Examination measures a student’s knowledge, skill, aptitude and ability of a student. It may be a written test or in oral form. These examinations bring anxiety and stress for students. Pressure for clearing an exam leads to sleepless nights and also along with the pressure to score good marks. These things make your child stressed and fearful. Their eating habits are also changed during exams due to stress and if your child’s eating habit is not good or nutritious, it can lead to various health problems. To overcome this problem, let’s discuss some good dietary habits for a child during exams, because eating a healthy diet not only maintains their physical health but also boosts their memory and immunity.

Some good dietary habits are

• Breakfast: Breakfast is very important in everyone’s life schedule. It is more vital because it helps your child in concentrating better in their studies and prevents nervousness. Breakfast must contain protein and grains. In the morning diet one must consume slow releasing carbohydrates with low glycemic index such as whole grains, milk, yoghurt, and egg .You must give dry fruits to your children (soaked overnight and peel off before eating) before breakfast .It helps in increasing HDL level. Green leafy vegetables are very effective for children.
• Mid morning: This also plays a great role during exams. Because continuous studying makes your child brain tired and the brain starts consuming its own body glucose for energy. So it’s better to give your child some fruits to overcome this glucose loss and this will also help your child to better concentrate on their studies.
• Lunch: Lunch is also very important in daily diet. It provides energy and nutrients to keep the body and brain of your child working through the afternoon and also reduces stress. Avoid giving a heavy diet in lunch as it makes your child lazy.
• Dinner: Give light food at night because eating too much during night times makes your child feel sleepy and dull. They can’t concentrate on their studies at night time. As many students prefer night time studies.
• Carbohydrates and proteins: Try to include complex carbohydrates in your child’s diet. These are very essential for providing energy to the child and also give Proteins in their diet as it is necessary for marinating the posture for long time studies. These carbohydrates and proteins keep your child active and alert for a long time. Carbohydrates rich diet such as rice, chapati , poha , dosa , banana, sweet potato, oranges, beetroots, kidney beans etc. and protein rich diet includes eggs, milk, curd, cheese, almonds etc.
• Water intake: This is very much necessary to keep your child hydrated during studies. It makes your child active and prevents them from unnecessary sleeping. You have to make sure that your child drinks enough water throughout the day. Keep a water bottle besides your child.
• Smaller meals: Give your child small and regular meals on a repeated interval. This will keep your child in good weight and also keeps them energized. Heavy meals make them feel bloated and lethargic. Also during exams the physical activity of your child is nil because of continuous sitting at one place, so small meals helps them a lot during exams.
• Fibrous diet: Because of stress and decreased physical activity it is common for your child to feel constipated. Thus it is important to add fibrous diet in your child’s meal. It helps them in clearing their stools and makes them feel fresh. Fiber  also keeps the intestines healthy. Fibrous foods like carrots, berries, melon, oranges, peas, avocado, apples, broccoli, lentils, kidney beans etc.
• Vitamins and Minerals: This is necessary that your child is taking enough essential vitamins and minerals in their diet. These are most important for maintaining the health of the child. During exams, your child takes too much stress and avoids eating to do continuous studying. This will lead to vitamin and mineral deficiency in the child’s body. Thus to overcome this you must give a vitamin and mineral rich diet to your child during exams.
• Snacking: Snaking between night studies is important in order to provide energy to your child. But it should be selected what kind of snacks to give your child. Processed food items must be avoided in children as it contains refined sugar and preservatives. It can lead to unwanted weight gain. Instead of that, give healthy snacks such as roasted pulses, yogurt, fruits, salad, seeds, smoothies, chana with gud  etc.
• Brain foods: During examination, the first part which gets bored and tired is our brain. So it is necessary to give proper nutrition to your child’s brain. This will help your child to cope up with extra stress and maintain a regular supply of energy to their brain. The brain foods include:
  • Nuts, pumpkin, peanuts, walnuts etc.
  • Rosemary, ginger and basil
  • Prawns, shrimps
  • Fresh green vegetables and fruits
• food to avoid: There are some food items which have to be avoided during exams, as they give no nutrition and give harmful effects to the body. They make your child sluggish, inactive and disturbs their metabolism and lead to weight gain. Foods items which have to avoided are:
  There are some food items which have to be avoided during exams, as they give no nutrition and give harmful effects to the body. They make your child sluggish, inactive and disturbs their metabolism and lead to weight gain. Foods items which have to avoided are:
  You can also add some other forms like coconut water or lime water for a change
• Smaller meals: Give your child small and regular meals on a repeated interval. This will keep your child in good weight and also keeps them energized. Heavy meals make them feel bloated and lethargic. Also during exams the physical activity of your child is nil because of continuous sitting at one place, so small meals helps them a lot during exams.
• food to avoid: There are some food items which have to be avoided during exams, as they give no nutrition and give harmful effects to the body. They make your child sluggish, inactive and disturbs their metabolism and lead to weight gain. Foods items which have to avoided are:
  • Excessive sugar
  • Maida
  • Fried food items
  • Caffeinated drinks
  • Junk foods
  • Avoid heavy meals
  • Avoid street food as it increases the chances of infection during exams.

Conclusion

Exams are the most important part of every student’s life. But during this period every student feels stressed and depressive. So above mentioned tips and diet will help your child to get proper nutrition to the body and brain. Avoid the things which make your child lazy and unhealthy, because exam time is very precious. Your child has to be more active and concentrated during this period. Thus by following the above mentioned diet your child is easily coping up with stress and anxiety during exams.