‘Scholarly’ eating for stress-free exams

Whether in Class 2 or during the final year of MBBS, the stress faced by students during examinations is a real cause for concern. Lack of sleep coupled with fear and cramming information can easily lead to the lack of or a poor appetite. Chennai’s top nutritionists and diet experts, Divya M, Deepalekha Banerjee and those from Sano Nutrition, provide six simple solutions that can help understand how eating healthy will create a positive, stress-free attitude during exam time.

Positive attitude: According to a recent study published in an international research journal, people with a positive or motivated attitude eat healthy food — either to prevent the onset of laziness and illness, or to promote a nutritious, balanced diet and lifestyle. If this thought is reflected onto children and they are taught to choose foods either with a prevention or promotion mindset by reading labels or following familial diet patterns, it can bring about an active personality and the willingness to learn.

Do not skip breakfast: There are a number of physical and mental disorders directly linked to unhealthy eating habits. Skipping breakfast is one of the worst according to the nutritionists, because it deprives the body and brain of a lot of the energy that is require to function. Since the stress factor is high during exams, missing a wholesome breakfast can lead to mood swings, irritation, hunger and the inability to focus or learn. Overeating isn’t advised either — toast, idli/dosa or poha with milk, dry fruits, nuts and a fresh fruit is the ideal breakfast.

Choose wisely: It is best to consume a variety of ingredients such as pulses, grains, seasonal and colourful vegetables and fruits and all the essential minerals and vitamins in a day. Home-cooked food consisting of a little rice, flatbreads, curd, poultry or fish and lentils (sambar/dal/rasam) is ideal for children. Ordering food from outside or ready-to-eat meals are usually high in fat and low in nutrients so they are best avoided.

Smart snacking: Invariably, all students like munching on some snack while studying but chai and samosa or French fries aren’t the ideal choices. Easy to make, healthy snacks such as cut fruits and vegetables, popcorn, steamed corn, small portions of dark chocolate, makhna or roasted/boiled peanuts are the best because they are not too filling or unhealthy. Eating cakes, cookies or any sweets may give a rush of energy but that will be only temporary.

Hydration: Dehydration is known to cause lethargy and can make students feel tired. It’s best to keep a bottle of water on the study table or in the exam hall (if allowed) at all times. A common myth is that coffee is every student’s best friend, especially to stay awake. However, excessive intake of caffeine can upset blood sugar and have a detrimental effect on concentration levels. Coffee or tea can be replaced by lime juice, tender coconut water, buttermilk, porridge and so on.

The role of parents: Most importantly, it is the role and responsibility of every parent not to pile on to the pressure. Encouraging your child to take small breaks to walk and stretch or saying words of encouragement and motivation can go a long way in boosting morale. Adequate sleep is also of utmost importance while preparing for or writing examinations, so ensure your child is sufficiently rested.