Exam time is never an easy time for most of us. When it comes to diet during exam, we tend to neglect it. Eating healthy during exams will help to increase and maintain your energy level, sharpen your focus, improve your mood and stay active. Below are some tips to assist you eat and stay in good health during exam time.
It is true that breakfast is the most important meal of the day. A good breakfast provides you with the energy needed to improve concentration and boost your problem-solving ability throughout the day. It also helps you start your day in a positive way. Your breakfast can include high-protein foods like dairy, pulses, sprouts, nuts, lean meat, fish, eggs, etc, fruits and vegetables, Whole grains like oats, brown rice, and nuts and seeds.
Get your Omega 3
Omega 3 helps brain function sharp and increase concentration. It also improves your immune system when your body and mind are stressed. The best source of Omega 3 is fish, mustard oil, mustard seeds, rajma, soybeans, walnuts, bajra, flaxseeds and more. Flaxseeds are the richest plant source of omega 3 fats.
Eat at Regular Intervals
Eating regular meals help keep your energy levels high and beat the stress. You can have adequate amount of fresh fruits and vegetables. Also, minimising intake of white flour, white rice, sweetened beverages and sugar is good. Eat whole grains like oats, barley, brown rice and whole wheat; pulses, nuts and seeds, low fat dairy, lean meats and green leafy vegetables to ensure adequate intake of vitamin B and zinc.
Watch your Caffeine Intake
Avoid too much caffeine, as it can increase your nervousness. If you are habituated to drinking coffee regularly, then have a small cup or two. Try to eat something healthy along with your coffee. You must make sure not to exceed the limit of your caffeine intake. No more than 400mg of caffeine intake per day is recommended—equal to approximately three 8-oz cups of coffee. Instead, stay hydrated with water and herbal teas.
Eat Complete Meals
A healthy balanced meal keeps you contented, and should contain at least three of the four food groups with a large focus on vegetables. By balancing your meals, you get a variety of nutrients, vitamins and minerals, without having to measure and count servings.
Healthy snacks are a great alternative to midnight chips and candy. Snacks should contain at least two of the four food groups.
Need ideas? Try fresh, dried fruit, nuts, as peanut butter or cottage cheese on celery sticks, cheese and oat or rice cakes, toast and Marmite or peanut butter, popcorn, yogurt, raw vegetables – carrots, peppers, fennel, tomatoes to name a few!
This is an important part to staying healthy, not just when it comes to exam time. You may lose 20% of your mental capacity, if not hydrated well. Make sure to keep yourself hydrated by drinking adequate water and fruit juices. Make sure you drink enough fluids to keep you fill, fresh and healthy during exams.
All the best!