Exam times are one of the most stressful times and students spend a lot of their time in sitting and studying. CBSE exam time is going on, thus students are studying for more than eight to10 hours a day. As we know that brain also requires a lot of energy to work well, correct nutrition, hence is a must in order to benefit the child as well as prevent weight gain or any other health issues.
Team Indiatoday education got in touch with Dr Pallavi Aga, MBBS, wellness and nutrition expert, to help us chart a diet plan for students to beat the exam stress and perform to the best of their ability.
Dr Pallavi is a private practitioner, physician. She has done her training from King George’s Medical College Lucknow (KGMC) and Sanjay Gandhi Postgraduate Institute of Medical Sciences Lucknow (SGPGI). She has an experience of clinical practice for over 20 years.
Here are the nutritional guidelines by her.
Important food items
Protein: This is a very important part of the diet. Every child needs at least 8-1gm / kg of protein every day . See that they get the optimum amount from eggs, non- veg, paneer, lentils, legumes, and nuts.
Fats: Fats are very important for the child’s health and brain development. Do not cook in refined oils. Ghee and white butter is the best cooking medium. Do not feed the child processed food which has fat-free written on it. Adequate amount of saturated fats in the form of eggs, non-vegetarian, avocados, nuts, and coconut is a must.
Carbohydrates: The role of carbohydrate is different for different body types. If a child has tendency towards weight gain or diabetes, then carbohydrate restriction is a must. The carbs should always be complex carbs in the form of quinoa, sweet potatoes, curd, dairy, legumes and lentils. Fruit, though are good, yet are very high in sugar and should not be overfed, especially if the child is sedentary.
Food items to be avoided
1. Stay clear of processed and junk food especially processed flour and sugar.
2. Do not feed the child foods like instant cooking items, fruit juices or sweets.
3. They are toxic and lead to addiction. The child becomes prone to develop diabetes and fatty liver. Even thyroid issues are lined to such food items .
4. Do not use refined oils.
5. Do not use products like packaged cereals or quick cooking oats.
Make dips in the form of hummus, hung curd dip, coconut dip, guacamole,
basil- mint chutney or curry leaves- curd dip.
Make finger foods like cut carrot cucumber, cauliflower and these can be had with the dip.
Roasted peanuts, walnuts, and almonds.
Idlis made of coconut and almond flour are good in fats and low in carbs.
Boiled eggs with garnishing.
Vegetable – paneer cutlets
How can headaches be tackled ?
Children face headache due to over eating on processed food and sugar or dehydration.
- Dehydration should be avoided by giving refreshing drinks like coconut water or jaljeera
- Avoid too much fruit juices or cold drinks
- Encourage the child to have lots of water.
There is an old proverb that a healthy mind can be found in a healthy body.
Encourage your child to eat clean and green.
Avoid packaged food and make the inner engineering of the body strong.
These tips will make the exam time so much less stressful and the child will gain a lot of health benefits.