What Foods To Eat During Exams – Top Healthy Foods To Boost Performance

  • Foods to eat during exams

With the exam season just around the corner, find out a few tips and what healthy foods you must intake to enhance your performance?

Discover what you should follow and consume to spurt your senses; what will aid you deal with those jangling nerves and ever-growing pressure and stress before going to entrance exam?

What Is An Entrance Exam?

An entrance examination is an examination that is held by few institutions to select prospective students for admission.

It may be conducted at any stage of education level, from primary to tertiary, even though it is typically conducted at the tertiary stage.

One major problem faced by students or children while going through an entrance exam is pressure/mental stress because they will write the exam only once in a year and there will be no rewritten chance in the same year.

This Mental Pressure & Stress Leads To

  • External Pressure
  • Anxiety or worry
  • Inability to sleep
  • Migraines or headaches
  • Prolonged tiredness
  • An inability to relax
  • Internal pressure.

How To Overcome All These Problems Naturally?

Below are the best tips to overcome these problems.

Be Adaptable And Flexible In Thoughts And Attitude

By being adoptable your kid can make use of all the resources at hand. Including sense of humor to bail your child out of difficult stages.

Be Active In Outdoor Activities

Either children are studying in classes or on various gadgets. The sedentary lifestyle leads to restlessness due to the accumulation of energy hormones. Clay modelling, painting, physical activities help to release feel good hormones.

Sharing With Friends Or Group Study

It is essential in developing to ask help from others and maintaining team skills by sharing ideas with friends before going to an entrance exam.

Emotional Expressiveness

Generally in the family communication is nil or very less, giving words to feelings, asking if the kid/child is too quiet or silent, or has instantly lost interest in studies or friends will help to get a clear picture, so communication is essential and at least one meal in a day together improves bonding In family.

Playing

Playing in the sand is an excellent way to release excess energy or negative emotions.

Try To Relax

By listening to music, cultivate hobbies, walking or any other form of exercise will help.

Mind Relaxation/Meditation

By deep breathing and visualizing doing studies well. Every child can imagine that they deal with difficult portions/questions well. These will help to program their mind and reduce exam related tension, helps to face exams, confidently and achieve success.

Apart from all these above tips diet plays an essential role to overcome stress and pressure before going to an entrance exam.

By following perfect diet your child can handle the pressure and perform well in the exam.

Below Are The Foods To Include And Exclude In Your Daily Routine

What Are The Brain Booster Foods For Exams?

So, what to eat right before going to the examination hall? Well, the key point is to eat light amount and healthy.

  • Hence whole grain meals are definitely in but not so much to make the student feel lethargic or sleepy.
  • A tuna or a paneer sandwich; Chapati and paneer subji or egg vegetable bhurji with seeds and buttermilk;
  • Whole grain bread roll stuffed with chicken and vegetables are some good options for a pre-exam time diet.

Suggested foods to eat when going for every entrance exams

It starts here! Remember the saying, ‘you are what you eat’? So if your child feeds on easily available junk food, then their brains will perform poorly.

Follow the following things to eat assimilated wisely! And Best Brain Food For Students!!

  • High-protein foods like lean meat, fish, eggs, dairy, pulses, sprouts, nuts etc
  • Fruits and vegetables
  • Whole grains like oats, brown rice, quinoa among others
  • Nuts and seeds
  • Ample water is also best brain food for studying.

Five Foods To Avoid The Night Before Exam

With exam season creeping closer every day, it’s becoming increasingly necessary for students to take care of their physical and mental health.

Unfortunately, much of the traditional student diet is horrible for the brain during exam time.

Avoid the below foods, and your kid might actually stand a chance of getting through the oncoming academic onslaught relatively unscathed.

  • Trans-fats
  • Sugar
  • Caffeine
  • Tuna
  • Fried food.

Tips For Diet During Exams

1. Eat Smaller And Frequent Meals

Yes, the age-old weight loss advice holds true for preparing for exams too. Little meals will give a steady supply of energy to the exam fatigued brain.

If you feed your child a large meal, then he/she will experience a dip in energy and also loses the alertness to study for hours on end.

2. Have A Healthy And Wholesome Breakfast

While we do recommended small meals to be eaten frequently, breakfast doesn’t feature in that list!

Your budding expert has to assist through the periods of study and even rigorous periods of writing the exam. Hence, a mixture breakfast of whole grains and protein will do the trick.

3. Pay Attention Towards The Snacks

Snacks take on a whole new definition when catering to someone cramming away their woes! It is best to steer clear of high fat and also large amounts of sugar snacks. This will aid in maintaining a stable blood sugar.

4. Make The Exam Diet Plan That Is Rich In Omega-3 Fatty Acids

While you may have heard the importance of Omega-3 fats as heart-protective. However, they also play an essential role in childs memory, concentration, even relieving depression.

Few popular studies have found omega-3 fatty acids, especially docosahexaenoic acid (DHA), has shown to enhance the brain volume.

The sad fact is that our body can’t make any of the omega-3 fats and hence it has to be derived from the diet. So what better time than giving it to your child before going to entrance exams!

Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, halibut, trout; seeds like flax, melon seeds, chia, sunflower also provide omega-3 fats.

5. Water Is Your Best Friend

Do you recollect how you feel when you were thirsty? You may get irritation, listless, and can’t concentrate on any other works.

Now, these aren’t the virtues you would want in a student going for exams. Hence, it is essential  to stay hydrated. Ideally drinking 1.5 liters of water every day is recommended.

Coconut water, buttermilk, milky drinks, some special teas like chamomile tea can not only aid meet the recommended fluid intake but also help in providing nutrients and provide a sense of calm.

Below Is The Diet Chart To Follow In The Daily Routine

Early Morning 3-4 soaked almonds with the skin and 3 walnuts.
Breakfast 1 full glass of milk / Fruit milkshake without added large amount of sugar + 2 Whole grain bread and egg omelette sandwiches / 2 mixed veg and paneer parantha with a bowl of low-fat curd / 1-2 whole grain or multigrain wrap (chapati will do fine as well) with baked beans and veggie saute / 1 bowl of savoury (with chopped veggies and masala) or jaggery sweetened oats with few seeds, fruits and also nuts.
Mid-Morning Snack A colourful fruit platter / 3-4 Flaxseed and till laddoos or dry fruit laddoos + 1 glass of whey protein shake.
Lunch It would be wise to consider oily fish twice a week in lunch.
Half an hour after lunch 1 glass of spiced buttermilk.
Mid-evening Snacks 1 bowl of fruit and nut muesli with milk / 1 plate of moong sprout  veg red rice poha + 1 glass of fruit milkshake / 1 plate multi-grain upma + 1 glass of whey protein shake.
Dinner 1 bowl grilled chicken or fish preparation + 1 bowl brown rice pulao + 1 small bowl mixed veg raita / 2 Whole grain Chicken veg sandwich + 1 glass of skimmed milk.
Post Dinner Snack If Needed Trail mix containing nuts, seeds, and fruits /  puffed quinoa and pulse snacks; healthy khakras; flaxseed and til laddoos; healthy cookies made from jowar, oats and also few other whole grains.

So there your child goes, some handy tips and diet to beat the exam time stress and to make sure to bring in your child’s best performance in the examination hall!!

2018-08-18T13:33:28+00:00August 10th, 2018|Lifestyle, Neuro & Mental Health, Stress Management|

About the Author:

Mukta Agrawal is a qualified nutritionist, and has been in the health and fitness arena since 7 years. She has a post graduate degree in clinical nutrition and dietetics, and is passionate about educating people regarding the truths and myths of health through the InLife Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.

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