Medical expert shares dietary tips for students appearing for exams

Exams The word itself stresses not only children but parents and caretakers as well Keeping in good health is imperative during exams and food plays an important role Not only does food provide us the required fuel to feel energetic and focused it also works as a comforting factor for many individualsMany types of food can also cause gastritis abdominal discomfort and bloating Some varieties of food can cause sleepiness and lethargy Hence what is most important is the type and the quantity of food that has to be taken before exams What is the correct type of food that can be taken before exams and during the exam periodFor this we need to understand what happens to the human body during exams Exams are a period of stress for any student irrespective of age doesnt matter if you are a child or you are appearing for your masters Just like the exams that require proper planning scheduling and organising food too requires the same A good diet helps students to beat the stress The kind of food a student eats helps the student prepare effectively and manage the anxiety of the periodExams are an inevitable part of every students academic journey and cannot be evaded During these exam times eating regular and healthy meals and snacks will help your child stay nourished Having breakfast is an essential component of the diet Missing breakfast is deleterious as long hours of fasting leads to drop in blood sugar level and this affects cognition and focus which is imperative during examinationsIf due to the feeling of nervousness your child may become nauseous and avoid eating make sure they still take the time to eat something It is important to have a healthy heavy and filling breakfast before the exams Their brain will need the energy from food to work efficiently and eating before an exam will ensure that your childs mental focus is kept on the exam and not on their hungerA hungry child cannot concentrate on the studies and loses focus Attention is hampered and exam performance declines Hence it is necessary as parents to ensure that your kids enjoy their meals and snacks Help your child develop a healthy relationship with food and eating even as theyre coping with exam stressThere are certain kinds of food that increase alertness enhance memory retention and can increase energy levels and general wellbeing of your child Healthy food choices on exam day include proteinrich foods such as eggs nuts cottage cheese and yoghurtA good breakfast combination might include wholegrain cereal with lowfat milk porridge muesli or eggs and toast with jam For Indians vegetable rich poha or oats with nuts fruits like bananas apples pears papaya chikoo may be given Ragi sooji idli or dosa can also be given Dry fruits and nuts are also concentrated sources of energy and should be givenYoghurt is not only high in protein but is also a good probiotic and helps in maintaining the gut flora preventing gastritis abdominal bloating and discomfort It is best to avoid foods rich in carbohydrates and oily food as they will induce sleep and cause gastritisNutritionists suggest the intake of oranges bananas apples and grapes and green leafy vegetables for students to reduce their stressParents should help kids with the diet they follow during and before the exams for better performance Here are a few tips to remember Stay hydrated Dehydration leads to poor exam performance and muscle fatigue Stick to small frequent meals that are easy to digest Include protein rich foods Avoid sugar and salt as they are addictive and leads to fluid retention and weight gain Avoid processed foods and packaged foods as they cause cravings like pizza burger vada pav samosa Avoid caffeine Avoid aerated drinks and fruit juices It is best to stick to fresh fruits rather than having fruit juices Have high fibre food which prevents indigestion and abdominal bloating Bananas are a good source of energy and provides a whole meal They can be taken just before exams to maintain blood sugar levels and prevent mental confusion and chaosHealthy diet and dietary habits start early in life and family and school plays a very important role in developing healthy eating habits Healthy eating patterns which start early from life paves the way for good health After all there is no need to change healthy dietary habits during exam However if dietary habits are poor it is necessary to bring in some discipline in the eating habits Remember what you put in your mouth finally affects not only your health but career as wellDr Paula Goel Consultant Pediatrician Adolescent Physician and the Founder of Fayth ClinicAlso ReadHow readers become friends at this unconventional Mumbai book club