Dietary Guidelines for Exam Periods
Contents we discussed
- Dietary Tips for
Exams
- Foods to eat while studying for exams
- Diet advice from
nutritionists
- What should you eat before a test?
- Exercise Tips for Exams
Dietary Tips for Exams
1. Eat smaller, more frequent meals
Yes, the age-old advice on losing weight applies to studying for exams as well. The brain that is exhausted from the exam will get a steady supply of energy from small meals.
If you give your child a large meal, he or she will lose energy and not be as alert to study for long periods of time.
2. Eat a nutritious breakfast,
Even though we recommend eating small meals frequently, breakfast is not on that list!
Your aspiring expert must persevere through the study time and even the rigorous exam writing time. Therefore, a breakfast of protein and whole grains will suffice.
3. Pay attention to the snacks
Snacks take on a whole new meaning when they are served to a person who is trying to forget their problems! Avoid eating snacks that are fatty and sugary.Maintaining a steady blood sugar will be made easier by this.
Snacks should try to contain the right amount of protein, complex carbohydrates, omega-3 fats, and micronutrients.
Take, for instance, the sprouts chat, the yogurt-fruit-granola smoothie, the vegetable-and-cheese sandwich, and the nuts-and-seeds mix trail.
4. Include a diet high in omega-3 fatty acids in the exam diet.
You may have heard that omega-3 fatty acids protect the heart. However, they also aid in memory, concentration, and even depression relief.
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), have been shown to increase brain volume in studies.
The sad reality is that our bodies cannot produce omega-3 fats, so they must come from food. Therefore, there is no better time than during exams to give it to your child!
Dietary sources of omega-3 fats: trout, halibut, oily fish like salmon, mackerel, and tuna Omega-3 fats can also be found in sunflower, flax, chia, and melon seeds.
The seeds and nuts can be ground into a powder and drizzled on salads, soups, dals, chapati flour, and just about anything else you can think of.
5. Do you remember how you felt when you were thirsty?
Water is your best friend. You are restless, irritable, and unable to concentrate.
Now, you wouldn't want these qualities in a student preparing for exams. As a result, drinking enough water is essential. It's best to drink 1.5 liters of water every day.
Coconut water, buttermilk, milk-based drinks, and some special teas like chamomile tea can help you drink more water, get the nutrients you need, and feel calmer.
Foods to avoid while studying for exams
"You are what you eat," is there a saying? Therefore, if your child consumes readily available junk food, their brain will perform poorly.
Not really the best situation for approaching exams. Instead, it would be prudent to carefully incorporate the following food groups into a healthy diet for exams!
Diet schedule for exams
Fruits and vegetables are a big part of the diet for exams. High-protein foods like lean meat, fish, eggs, dairy, pulses, sprouts, and nuts are also important.
Nuts and seeds Ample water Whole grains like oats, brown rice, and quinoa, among others Nuts and seeds The trick is to incorporate them into creative recipes, despite the fact that they may not seem interesting to students. On that in more detail later in the article.
Keep in mind that this is only a general guideline and should not be used in place of a proper consultation with a nutritionist.
Morning dew:
three walnuts and three soaked almonds with their skins.
Breakfast:
One glass of milk, a fruit milkshake without added sugar, two whole grain bread and egg omelette sandwiches, two mixed veg and paneer parantha sandwiches, a bowl of low-fat curd, one whole grain or multigrain wrap (chapati will work just as well) with baked beans and veggie saute, one bowl of savoury (with chopped vegetables and masala), or jaggery-sweetened oats with seeds, fruits, and nuts, and one glass of
Snack at midday:
A colorful fruit platter, three to four dry fruit or flaxseed laddoos, and one glass of whey protein shake.
Lunch:
Include oily fish in your lunch two times per week.
Three phulkas, one serving of fish curry, one serving of sprout salad, one serving of brown or red rice, one serving of palak dal, and a Possible Seeds Cocktail half an hour after lunch: Spiced buttermilk in a glass.
For lunch, make smoked salmon sandwiches or spicy curries. The seeds and nuts can be ground into a powder and drizzled on salads, soups, dals, chapati flour, and just about anything else you can think of.
Dinner:
One serving of fruit and nut muesli with milk; one serving of moong sprout veg red rice poha; one serving of multi-grain upma; one serving of whey protein shake. 1 bowl of grilled fish or chicken, 1 bowl of brown rice pulao, 1 small bowl of mixed veg raita, or 2 whole grain chicken and vegetable sandwiches and 1 glass of skim milk.
If you need a snack after dinner:
Puffed quinoa and pulse snacks; trail mix with fruits, nuts, and seeds; wholesome khakras; til laddoos and flaxseed; cookies made with jowar, oats, and other whole grains that are healthy.
What should you consume before to the test?
As a result, whole grain meals are definitely on the menu, but not to the point where they cause the student to feel groggy or sleepy.
a paneer or tuna sandwich; Subji with chapati and paneer, or bhurji with eggs, vegetables, and buttermilk;
For a diet before the exam, whole grain bread rolls filled with chicken and vegetables are a good option.
Exercise Tips for Exams
While studying thoroughly and maintaining a healthy diet during exam time are the primary priorities, physical activity is often overlooked.
Time waster? Absolutely not! Your brain will get more oxygen from it, which will help you study better!
We can already detect the formation of "ifs and buts" on your lips! We'll show you how to incorporate a sport or just be physically active while studying for exams in a few easy steps.
1.Gaps between study
It's common to spend a lot of time reading or working on a computer, but taking short breaks, like going for a walk to the local store, can help you get back on track with your studies and keep you active.
2. Know when you like to study.
Some people like to study in the morning, while others like to study at night.
When you know you won't be able to study, figure out what works best for you and spend some time outside! Don't do anything that will wake you up just before you go to bed because you won't get enough sleep.
3. Create a study and exercise plan.
Every other day, try to spend some time outside or in the sun. You can stay on track with a schedule.
4. Walk to the exam center
Is there a nearby location? Then walk it instead because it will help you relax ahead of the marathon.
5. Sleep well during exams.
To do well on tests, getting a good night's sleep is just as important! Not only does it help relieve stress, but it also improves academic performance.
It is well known that getting enough sleep increases mental efficiency, reduces stress, and boosts performance [2]. For your child to have a restful night's sleep during exams, we offer the following straightforward suggestions:
a) Include it in the schedule:
You would undoubtedly have a schedule for your studies if you are a schedule person. Schedule time to sleep.
b) Be mindful of when and what you eat:
The quality of your sleep is affected if you eat a large dinner too close to bedtime or are almost starving. Instead, eat dinner early, around 8 or 9, and just eat light, healthy snacks to make up for the slight hunger.
So there you have it, some helpful hints to alleviate exam-time anxiety and ensure that you bring your A-game to the exam room!
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