As the board exam season approaches, the students in the tenth and twelfth grade get into the mode of serious study. This is a time of extreme stress and strain and as a result, students get into some bad and weird eating habits. Some of these students, start eating less and even skipping meals and others start eating a lot more, and even binge on fast/ junk food . At this point of time, the parents need to come into the picture and take care/ encourage their children to eat good. They need to take care that their children eat a healthy and balanced diet, which will subsequently help them focus better and stay healthy.
There are certain suggestions mentioned below for a Healthy diet for teenagers preparing for exams
Best Breakfast options: Consumption of slow releasing carbohydrates like whole grains, oats and muesli is suggested. Try to consume foods which are good for concentration like avocado, milk, yogurt and green vegetables. Including foods rich in Omega 3 like fish is also a good option.
Optimum water intake: Keeping yourself hydrated is a must. A student must drink at least 3 liters of water during the day and intake other fluids like coconut water, lime juice etc. Dehydration is one of the major causes of tiredness, reducing concentration/alertness and can even cause headaches.
Snacking options: It is always important to choose the right snacking options in between meals. The food that is chosen must be healthy and also must help in enhancing concentration. Certain examples of such snacks is eggs, a handful of nuts, smoothies, fruits, salads with hummus etc.
Foods to avoid: Foods which have high value of simple carbohydrates, junk foods, processed foods should be avoided at all costs as they are loaded with sugar and preservatives as well. They just provide the body with empty carbs and have minimal to zero nutritive value. Tea, coffee, energy drinks and other soft drinks should be avoided as well, as they can lead to other lifestyle related problems.
Along with Healthy diet for teenagers preparing for exams, we recommend a good night’s sleep. A person in his/her teenage should have at least 7 hours of sleep during the night and the ones with such a good sleep pattern statistically perform 10 percent better than the ones who have a disturbed sleeping pattern. Also, avoid eating late in the night and make sure that the last meal of the day is taken 3 hours before going to bed. If you do feel hungry then eating a small bowl of cereal is a good option. Couple that with a warm glass of milk as it helps in inducing a good night sleep.
Best wishes to all for their forthcoming exams!