Exam season is a hectic and demanding period for students. At such times, diet usually takes a back seat amid the inherent stress of preparing and performing well in the tests. This can be detrimental to their health. To ensure adequate nutrition during this period, experts recommend proper meal planning, foods that improve brain function and smart snacking so that students remain energized and avoid infections.
Home-cooked meals are the way to go
A healthy and nutritious diet is vital for students, irrespective of exam season. “Parents must be vigilant while planning and preparing meals for their children. They should also monitor what children eat to ensure they get the required nutrition and don’t fall ill,” says Dr Nanditha Rathinam, consultant pediatrics and pediatric intensive care, Manipal Hospital, Bangalore. Stressing the importance of home-cooked meals, she urges parents to ensure their kids aren’t eating anything outside that’s prepared unhygienically. “Food items can get spoiled if not stored properly, which can cause stomach infections, diarrhea and vomiting. In addition, kids should also stay hydrated to prevent a dip in energy levels. Sitting for long hours without drinking water can lead to dehydration and fatigue,” she elaborates.
Diet for exam season: What should it comprise?
According to experts, a healthy diet should contain the following essential nutrients to ensure students remain healthy and efficient during exam season:
♦ Nuts for improved cognition
Students try to cram as much of the syllabus as possible around and during exams. Hence, it’s important they have foods that enhance cognitive function. Nuts are essential in this regard; these brain boosters contain antioxidants and nutrients like vitamin E, magnesium, copper, and zinc, says Vedika Premani, consultant, diet and nutrition, Sir H N Reliance Foundation Hospital, Mumbai. “Incorporating walnuts, almonds and pistachios into the diet can be beneficial; adding nuts to fruit smoothies is also a good option. Further, students can have a glass of almond milk before bedtime,” she suggests.
♦ Anti-inflammatory foods to prevent illnesses
Extended study hours coupled with inadequate rest can adversely affect the immune system, making students susceptible to certain health conditions. “Turmeric, fennel or cardamom milk are good options to address inflammation,” says Premani. Additionally, leafy green vegetables like spinach and kale can help improve energy levels.
♦ Healthy fats to improve mood
The stress and anxiety that exams bring can impact students’ performance and health. “Foods rich in omega-3 fatty acids (also known as healthy fats), like chia seeds and flax seeds, can help improve their mood. Pudding or porridge prepared with chia seeds can be a healthy breakfast option,” says Premani. In addition, fish such as salmon, sardines and mackerel are also rich sources of healthy fats.
♦ Protein for energy
A protein-rich diet is essential for students, as they require energy to prepare for and perform in exams. The amino acids can prevent fatigue and brain fog while regulating blood sugar levels. “Diet during exam time must include eggs, yogurt and legumes like soybeans, green peas, kidney beans and lentils,” says Dr Rathinam. Lean meat (like chicken and turkey) is also a good source of protein; however, it should be grilled instead of being fried.
♦ Healthy snacks to satisfy cravings
Some students may have the habit of snacking while they study, with processed foods usually being the go-to option. Hence, experts urge parents to ensure their children refrain from doing so. “Make sure processed foods like chips and biscuits are kept away from them, as such items can cause fluctuations in blood sugar levels and weight,” cautions Dr Rathinam. “Instead, they can opt for fruits, nuts, seeds or energy bars to satisfy their hunger and stay energized,” suggests Premani.
Diet for exam season: Exercise moderation for effective results
While ensuring adequate nutrition, students must also be mindful of the portions. “Overeating, especially fat-rich foods, can cause one to feel sluggish during exams,” says Dr Rathinam. “It can also disrupt sleep, which can lead to indigestion and bloating. Hence, it’s important to exercise moderation while also making sure that one isn’t underfed.”
Takeaways
- Healthy and nutritious home-cooked meals are vital for students during exams to remain energized and avoid illnesses.
- Their diet should comprise nuts, healthy fats, leafy greens and protein-rich foods because they boost cognition, prevent inflammation, improve mood and provide energy.
- Parents must ensure their children avoid snacking on processed foods. Such food items can be replaced with healthier options such as fruits, nuts, seeds and energy bars.
- It’s vital for students to exercise moderation, as overeating can make them sluggish and disrupt their sleep.
