Change In Food Habits For Good Results.

Dear parents/children exams are an inevitable part of every child's academic journey. You may ask "Why is this period so important?" to achieve a desirable goal for the child he has to face mounting pressure from parents, peer groups and school pressure. So all parents work on regimens - - tuitions, assessments, extra learning, extra notes and books –all to keep their child-focused. Along with the brain routines, do pay attention to nourishment as healthy kids are better learners.

A child’s diet is one of the most neglected aspects during their exams. During exams, students spend long hours studying and staying awake. Intake of the right kind of food in small quantities along with ‘brain’ food helps to keep them stimulated and alert.

Here are my tips for nourishing the brain. A little change in lifestyle will take you to a prime position of success.

1. Start with a hearty and healthy breakfast:

Never skip breakfast. Eat a nutritious breakfast complete with protein, whole grain cereals and good fats like Oats, cornflakes, Muesli, Upma, sprouts poha, Idli - dosa, theplas, vegetable parathas etc are great options with a low glycemic index which provide a constant and steady supply of glucose.

2. Stick to frequent, small meals:

Loading them with two or three 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, dips, sprout chat etc are good options. Plan nutritious meals and snacks in advance for the day.

3. Include proteins in their diet:

Eggs, fish, dals, pulses, and nuts in the meals. Avoid whole pulses for dinner time. Include probiotic foods like curd and buttermilk as they help the functioning of the digestive system and alert brains.

4 Keep them hydrated:

While studying in Ac, they do not feel thirsty and hence end up drinking very fewer fluids. When dehydrated, it is hard concentrating on studies. Encourage your child to keep a bottle to hand and sip frequently. If they do not like drinking water that much, give them chaas or buttermilk, nimbu pani or lime juice, fresh vegetable or fruit juice, and green tea to keep them going.

5 Avoid too much caffeine:

those who are addicted - Two cups (approx 300 g caffeine) of tea or coffee a day acts as a mild stimulant to the brain and nervous system reducing feelings of fatigue. Any more can cause feelings of anxiousness, irritability heartburn, acidity and an upset stomach. The best is to give herbal milk (ukado) or green tea.

6 Snacking on sugary and processed foods:

Regular breaks taken during study time are important and while we recommend going outdoors to get some sun, and exercise, if kids are to snack, they should snack wisely. Snacking on Foods like chocolate, cookies, chips, chivda etc can cause a sudden spike in sugar and salt levels in the blood. After a while, when the stomach feels empty it could lead to craving more such junk food. So limit these intakes. Provide your child with juicy fruits and vegetables as they are packed with micronutrients. A fruit platter could include slices of watermelon, musk melon, strawberries, oranges and sweet lime.

7 A little modification in eating pattern helps:

Avoid overeating to overcome boredom, chew food slowly to ensure proper digestion, eat small and frequent meals like 3 main meals and 3 small snacks at regular intervals, and eat fresh home-cooked food.

8 Give them foods to increase the efficiency of the brain:

Almonds, walnut, pumpkin seeds, cucumber and watermelon seeds help improve memory and concentration. Nuts are full of DHA – (docosahexaenoic acid) which is needed at high levels by the brain and eyes for learning and improving memory.

9 Eat Omega 3 rich foods:

Omega 3 fatty acids found mainly in fish are required to enhance brain function and memory. It is recommended that you have at least two servings of Salmon (rawas fish), herring (bhing) or mackerel (bangda) per week. They are best eaten grilled, shallow fried with very little oil or baked. If you do not eat fish or do not have access to good fish, add ground flax seeds (alsi), pumpkin seeds, sesame seeds (til), soybean granules or chunks to your diet. Omega 3 fatty acid supplements are also available.

10. Avoid eating outside food during exams:

Exams are times for high stress and low immunity, children are highly prone to infections. So, avoid eating outside food as much as possible. Avoid foods like Pizza, veg or hamburger, grilled cheese sandwich, Aerated drinks, fried fish or fried pakodas all these will make them lethargic and sleepy or cause constipation which can lead to bloating.

Ensure your child sleeps well before the exam as it will prevent anxiety, depression and restlessness. A happy child has an increased serotonin level. Listening to soothing music can increase the serotonin level which is a chemical in the brain that is known to induce a de-stressed, calm feeling.

I hope this helps you and your child. Good luck with the exams and do drop us a line with some of your memory and performance-enhancing meals at toralshah365@gmail.com

Best wishes: Toral shah (Consulting dietitian)