20 Oct, 2023
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As exam season approaches, students are often under tremendous pressure to perform well. At such times, prioritize not only effective study strategies but also a balanced diet that can help you stay alert and focused. Here is a meal plan to spur your success during exams.
A healthy breakfast is must for a student
1. Breakfast is most important meal: Start with a healthy breakfast of complex carbohydrates, protein, and healthy fats. A balanced breakfast includes protein, slowly digested carbohydrates, and healthy fats, along with some fruit or vegetables.
Here’s why they’re important:
Proteins. These are used to build and repair tissue in your body, transport and store nutrients, and provide your body with energy.
Source Eggs, Sprouts, Mung dal cheela, Curd, Milk
Carbohydrates. These are the main source of energy for your body. Fiber is a type of carbohydrate that aids in digestion.
Source Multigrain bread or Wheat Roti, Sweet potato, Poha, Upma, One Fruit
Fats. These supply energy and also help your body absorb some vitamins. Get plenty of monounsaturated or polyunsaturated fats, such as those found in socked peanuts, almonds, milk and cheese
Drink four litre water in day
This type of breakfast provide a steady supply of energy, helping to keep you focused in the morning
2. Stay Hydrated: Dehydration can wreak havoc on your mood, so make sure you drink plenty of water throughout the day. Keep a one litre water bottle with you and finish it than refill it at least four times a day. You should take 4 litre water in a day.
3. Include Brain-Healing Foods: Foods rich in antioxidants, omega-3 fatty acids, and vitamins can boost brain function. Your diet must Include nuts, seeds, dark green leafy vegetables like spinach, methi bhaji etc.
Dark chocolate is good for brain but only in moderation
4. Eat smart: Choose healthy foods to keep your energy balanced. Avoid junk food which makes you sleepy & lethargic. If you take a small piece of dark chocolate, it will provide essential nutrients to the brain and keep you focuse d. Don’t take dark chocolate more than one small piece.
5. The Power of Protein: Protein rich foods like eggs, paneer, and legumes can help keep blood sugar levels stable, prevent energy crashes and brain fog tip. You are in growing age so your body needs more protein so don’t forget to add good protein source in your diet.
6. Limit sugar and caffeine: While some caffeine can keep one alert, too much can lead to lethargy and falls. Limit sugary foods and drinks as they can cause energy to rise and fall, messing with your mood. Do not dependent on tea or coffee for your studies. Limit tea or coffee intake (Not more than 3 in a day)
7. Add whole grains: Choose whole grains over fine flour. Avoid maida dishes like Indian junk food – samosa, bhatura etc. Take whole grain food which release energy slowly, keeping you constantly alert.
8. Don’t skip meals: Skipping meals can make you tired and unfocused. Make sure to eat and consume foods regularly to keep your energy levels constant.
9. Mindful Eating: Practice mindful eating to avoid overeating and maintain a healthy diet. Eating slowly and savoring your food can help you stay alert and focused.
10. A good night’s sleep: A balanced diet is important, but so is adequate sleep. Aim for 7-9 hours of sleep per night to allow your brain to rest and gather information.
11. Supplements: Don’t take supplements until needed. consult a health care professional about supplements such as omega-3 fatty acids, B vitamins, or iron if you feel less focused or unrestful.
Remember, a balanced diet is only part of the puzzle. Regular exercise, stress management and effective study strategies are equally important. Prioritize self-care during this critical time. By following this meal plan, you can strengthen your body and mind for success, ensuring that you stay alert and focused when it matters most.
Good luck with your exams!
Author Description:
Dr Geetendra Singh (MBBS M.Med. MD) is an experienced doctor & educator who thrives on exploring a wide range of topics and sharing valuable insights with readers. With a background in medical fields & as an educator with 25 years. experience, he brings a unique perspective to the blog.
Dr Geetendra Singh is a firm believer in the power of words to inspire, educate, and connect people from all walks of life. He is committed to fostering a sense of community and facilitating discussions through his work. The aim is to not only inform but also to spark curiosity, stimulate critical thinking, and encourage readers to explore new horizons.
