Students need to eat right

 

‘Students need to eat right’

Students should follow a balanced diet to feed their minds during exams, advises of  senior dieticians at AIIMS

 

STUDENTS face a lot of stress when their examinations are around the corner. Parental support and following a fixed routine for one's studies are the things that many students keep in mind to cope with stress. But it is also important to pay attention to what you eat during examinations, as consuming the wrong type of food can have adverse effects. It is also important to neither over nor under eat, as all these things directly affect the brain's functioning. A healthy and nutritious diet can also help in fighting stress. Here are a few dietary measures that may prove beneficial:
   Have a balanced diet: Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet. Carbohydrates are something we often avoid, but if you go in for complex carbohydrates like whole cereals, wheat and ragi, in place of refined carbohydrates like Maida, it will help in keeping your brain alert.
   Consume small meals: Instead of bulky meals, five to six small feedings should be encouraged as this practice keeps blood sugar and energy levels steady.
   Avoid tea and coffee: High-energy foods like coffee, tea, aerated drinks and chocolates should be avoided because they provide instant energy that wears out soon. Almonds, walnuts and boiled legumes (channa) are good long-term energy sources.
   Don't skip breakfast: Past research shows that students who eat breakfast have much better concentration and memory recall than those who skip breakfast. Do not take memory pills: Some students consume them to help grasp syllabus. This can prove fatal to their health in the long run.
   Drink lots of water: When there is so much of activity in the brain the body is prone to dehydration. So drink a lot of water. In addition, water helps to digest all the food and leads to a high metabolic rate, which is beneficial for students.

DIET PLAN



Breakfast:

Two to four dates (on waking up), one glass of health drink like Horlicks plus one beetroot + one carrot + one orange + tomato juice, five-eight almonds, one toast (whole wheat bread) or sandwich, one egg.

Lunch:

Two soya + wheat chapattis (1:1 proportion), sprouts - one cup curd - one cup + two spoons of white til (without skin), vegetables and fresh salad.

Tea:

One cup Horlicks + five-eight almonds + eight-10 black raisins

Dinner:

Brown rice or two soya + wheat chappatis (1:1 proportion), Dal or fish, vegetables + fresh salad.