Smart Tips For Diet During Exams

2. 5 Smart Tips For Diet During Exams Exam season is always a hectic season for everyone involved; the kids, parents, and even the teachers! But the most stressed out could be the parents because long studying hours mean skewed diet and ultimately ill-health of your children! So what to eat right before reporting to the examination hall? Well, the key point is to eat light and healthy. https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

3. Diet for Exams by Nutrition Experts at Truweight This is just a general guideline and shouldn’t be used as a replacement for a proper nutritionist consultation. Early morning: 3-4 soaked almonds with the skin and 3 walnuts. Breakfast: 1 glass of milk / Fruit milkshake without added sugar + 2 Whole grain bread and egg omelette sandwiches / 2 mixed veg and paneer parantha with a bowl of low-fat curd / 1-2 whole grain or multigrain wrap (chapati will do fine as well) with baked beans and veggie saute / 1 bowl of savoury (with chopped veggies and masala) or jaggery sweetened oats with seeds, fruits and nuts. Mid-morning snack: A colourful fruit platter / 3-4 Flaxseed and till laddoos or dry fruit laddoos + 1 glass of whey protein shake. Lunch: It would be wise to include oily fish twice a week in lunch. 3 phulkas + 1 bowl fish curry + 1 bowl sprout salad / 1 bowl brown or red rice + 1 bowl of palak dal with Truweight Seeds Cocktail

4. Half an hour after lunch: 1 glass spiced buttermilk. Either make spicy curries or make a smoked salmon sandwich for lunch. Make a powder of the seeds and nuts and drizzle them over soups, dals, salads, chapati flour, and almost anything you can think of. Mid-evening snacks: 1 bowl of fruit and nut muesli with milk / 1 plate of moong sprout veg red rice poha + 1 glass of fruit milkshake / 1 plate multi-grain upma + 1 glass of whey protein shake Dinner: 1 bowl grilled chicken or fish preparation + 1 bowl brown rice pulao + 1 small bowl mixed veg raita / 2 Whole grain Chicken veg sandwich + 1 glass of skimmed milk. Post dinner snack if needed: Trail mix containing nuts, seeds, and fruits / puffed quinoa and pulse snacks; healthy khakras; flaxseed and til laddoos; healthy cookies made from jowar, oats, and other whole grains. https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

5. Tips for Diet During Exams 1. Eat smaller, frequent meals Yes, the age-old weight loss advice holds true for preparing for exams too. Small meals will provide a steady supply of energy to the exam fatigued brain. 2. Have a healthy, wholesome breakfast While we do suggest small meals to be eaten frequently, breakfast doesn’t feature in that list! 3. Pay attention to snacks Snacks take on a whole new meaning when catering to someone cramming away their woes! It is best to steer clear of high fat and high sugar snacks. This will help in maintaining a stable blood sugar. https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

6. 4. Make the exam diet plan rich in omega-3 fatty acids While you may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, even relieving depression. Studies have found omega-3 fatty acids, especially docosahexaenoic acid (DHA), has shown to increase the brain volume [1]. Sources of omega-3 fats in the diet: Oily fish like salmon, mackerel, tuna, halibut, trout; seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats. 5. Water is your best friend Do you recollect how you feel when you were thirsty? You are irritable, listless, and can’t concentrate. Now, these aren’t the virtues you would want in a student preparing for exams. Hence, it is important to stay hydrated. Ideally drinking 1.5 liters of water a day is recommended.

7. Recommended foods to eat when studying for exams Remember the saying, ‘you are what you eat’? So if your child feeds on easily available junk food, then their brains will perform poorly. • High-protein foods like lean meat, fish, eggs, dairy, pulses, sprouts, nuts etc • Fruits and vegetables. • Whole grains like oats, brown rice, quinoa among others • Nuts and seeds • Ample water https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

8. Maintain your activity level with the following tips Let us give you some easy tips on how to incorporate a sport or just be physically active while preparing for exams. 1. Take small breaks:Pouring over the books or on the computer may be a common sight but taking small breaks like a walk to the nearby store can refresh you greatly to return to studies and also make you active. 2. Know your study schedule:Some people prefer studying in the morning while some others in the night. 3. Have a study and activity schedule:You could try to catch some sunshine or outdoor time on every alternate day. A schedule will help you keep track. https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

9. 4. Walk to the exam center:Is it somewhere close? Then rather walk it because it will help you relax for the marathon to follow. 5. Get good sleep during exams: Getting a good night’s rest is equally important to ace the exams! It not just helps beat the stress but also helps to study better. a) Put it in the schedule b) Watch what you eat and at what time c) Banish coffee, teas, cola d) Consecrate bedroom as the peace room https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html

10. https://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.htmlhttps://truweight.in/blog/food-and-nutrition/diet-during-exams-for-good-memory-and-concentration.html