Food provides all the essential nutrients that we require for healthy living and to fuel our daily activity. A car can work well, but if it doesn’t have any fuel it can’t go anywhere. Unfortunately for us, no single food provides all the nutrients required, so a mixture and range of different foods must be consumed in our diet. Research has shown that the healthier we eat, the better we feel and the more we can focus on tasks at hand.
When studying for exams, some students tend to stay up late and forget to eat and drink properly or maybe worse, they eat too much of the bad stuff. The following are five short exam nutrition recommendations (in depth discussions about added sugar have been omitted here, with it being the obvious heralded evil):
- Eat a breakfast
Parents: if your child skips breakfast before school, they are more likely to be tired throughout the day and will have reduced concentration levels. If breakfast is a busy time of day in your house, then feeding your children what they need quickly might be a daunting experience, but it doesn’t have to be. By stocking up on all the ingredients you need beforehand, you can deliver quick healthy breakfasts that they will enjoy.
Alternatively, if your kids aren’t hungry or everyone is in a rush out the door, make sure there are plenty of easy-to-grab pieces of fruit, yoghurt, smoothies, and muesli bars (sugar free) that can be eaten quickly on the go. In an ideal world, everyone should sit down at the same time and share food together, although I do realise that this isn’t always possible. I feel strongly that sugary cereals are a ‘no no’. Some of these cereals can contain up to one-third added sugar. I would advise all parents to check the ingredients on cereal boxes before bringing them to the checkout and ultimately the breakfast table.
- Increase ‘brain food’ intake
Proteins from lean meat, fish, eggs, fruit, nuts, and whole grains are foods that help keep the brain mentally alert. Snacking on nuts and dried fruit will help prevent concentration levels dipping. Keep in mind that fruit like bananas, blueberries, and oranges all have natural sugars that will give a lift when feeling tired. Brain food is the fuel that helps us think clearly, make good decisions, and maintain concentration when fatigue develops during critical periods, for example, during the last half an hour of an exam.
- Snack healthy
When your head is in the books and time is ticking by, you might be tempted to skip a meal to keep up momentum. Your brain needs food and water to keep working and mental fatigue can cloud your brain, especially if an exam is close by. I would recommend the following healthy snacks to get you through study bumps: Whole wheat toast with peanut butter, fruit smoothies, berries, honey, dried fruit and nuts, hard boiled eggs, low fat chocolate milk, vegetables with dip or a low sugar granola bar. Graze away on the Guilt Free Good Stuff (GFGS) as you revise and move towards exam time.
- Minimise caffeine
Caffeine is a stimulant that is present in coffee and many energy drinks. Energy drinks are a total disaster in my opinion, as they provide a false high followed by a sugar crash. Sleep can also be affected by caffeine and I know a good few adults who abstain from caffeine after four p.m. as it disturbs their sleep. I would recommend water, peppermint tea or even a small glass of milk to aid sleep and as a healthy replacement for caffeine.
- Consume good fats
Fats are an important component of the diet and have received an enormous amount of bad publicity over the last twenty-five years. As a rough guide, saturated (bad) fats are generally solid at room temperature and tend to be animal fats (such as the fats found in butter or margarine). Unsaturated (good) fats are liquid at room temperature and are usually vegetable fats (such as olive oil, rapeseed oil, oily fish (sardines, tuna, mackerel, or salmon)). Unsaturated fats or good fats are an important nutrient for you to intake as a student. The following are other sources of Unsaturated fats: cheese, dark chocolate, eggs, nuts, coconut and coconut oil, peanut butter, pistachios, and walnuts.
Eating well and drinking plenty of water in the lead up to any exam is as important as the quality of the notes you prepare prior to sitting it. Joe
To view last weeks feature article on ‘Guiding Your Child Through the Exams’, click here.
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