Come exam season and the first things that students tend to forget is that they need a nutritious diet and enough sleep. Long study hours, peer pressure and a general edginess could result in a student eating all the time or not at all.

It’s best to eat smart to face the tests: Balanced and wholesome nourishment is the best study aid, say doctors.

“Children should start the day with an energy-rich breakfast. It’s not enough if you just have an egg. The brain needs a constant supply of glucose,” says Dr Swathi Padankatti, consultant paediatrician at Sundaram Medical Foundation. South Indian breakfasts, like idli or dosa with chutney, make for an ideal breakfast.

Cereals or eggs, say nutritionists, should be coupled with fruits and milk to make a good breakfast. Dieticians suggest that parents include greens, fruit, milk and milk products, and sufficient water in their child’s diet as this helps keep a person calm and improves oxygen flow to the brain. Even slight dehydration can mean a huge drop in performance.

Experts say meals should be distributed over time, and a protein-rich lunch is ideal. “Carbohydrates release glucose and make students feel lethargic, so protein intake is important. The meal pattern should be changed from three to six a day. It keeps a student alert and stress-free. Small and frequent meals are advisable as they release small amounts of sugar,” says Farhana Afroz, chief dietitian, HealthCare Global Enterprises Ltd.

Experts advise children against eating food from restaurants. “Several eateries are not properly monitored. Even though the rate of vaccination against such diseases has improved, we still have a lot of children being brought in with typhoid and jaundice. I’ve noticed that when children fall sick during the exams, they get scared that they will miss the tests or that they won’t be able to write them well. This is especially true of high performing students,” Dr Padankatti adds.

An ideal meal would include plenty of fish, milk, sprouts and non-oily food. Spicy food must be avoided, as it can cause gastritis. Fish can be included in abundance as it is rich in DHA and Omega-3 fatty acids, both of which boost brain activity.

Dieticians advise children not to eat in front of the television or while reading textbooks. Concentration should be on the food, or it might lead to indigestion and overeating, say nutritionists.

There are some no-nos too. “Avoid sugary items before the exam or throughout the exam season. Choose a high-protein bar or a fruit over a candy bar. Limit caffeine intake and opt for buttermilk or fresh lemon juice instead. Bananas are excellent before an exam because they release energy bit by bit, unlike a chocolate bar, which gives an instant rush of energy that soon fades away,” says Farhana.

In case of even a minor indication of ill-health, the child should immediately be taken to a doctor. Principal and correspondent of Zion Group of Schools N Vijayan says he recommends that parents insist that children go to bed on time. “Children should be in bed by 10pm, especially if they have an exam the next day. Lack of sleep combined with stress can cause nausea. I also advise parents to spend at least 10 to 15 minutes with their children, either speaking to them or engaging in some spiritual activity together. This helps calm their nerves.”

-times of india