HEALTHY EATING DURING THE EXAMINATION

- Sheela Paul, Ninu V Rajan - Dietitians

Examinations are a time of anxiety and nervousness not only for students, but also for parents. To increase productivity and take the exams well, besides studying hard, it is also necessary to focus on eating habits, sleep patterns, and mental and physical fitness. When examinations are just around the corner, eating well may be the last thing on one’s mind. However, a good diet during exam time can actually help you do much better.


Exam fever affects the mind and health of students. It results in the neglect of their diet which in turn has a direct effect on their health. Examination worries kill their appetite and with the rush to complete the syllabus they do not worry about their diet.

A little modification in eating habits is needed during the examinations. Students spend long hours studying. Eating the right food in small quantities will keep them stimulated and alert.

A balanced diet is important. Always have a well-balanced meal before and after the exam. Fresh fruits and vegetables provide children with reserves of energy and increase their ability to concentrate. If your examination is in the morning, give yourself time to eat breakfast, and include protein rich foods and fruit for energy.

Have a small light meal before the examination. This will help you to be more awake during the exam. A heavy meal will make you drowsy and sluggish. Reduce the intake of white flour or rice. Use whole grains like oats, brown rice, and wheat.

Fill yourself with protein-rich foods like pulses, eggs, low dairy products, yogurt and cottage cheese during breakfast and lunch on the day of the test. The benefits will last throughout the day. Drink a protein shake, smoothie or other healthy energy drink if you are too nervous to eat. This gives you the energy you need to keep going until you can eat properly.

Include almonds in your diet. Soak almonds overnight and eat them in the morning. Nuts are full of DHA, which is needed in high levels in the brain and eye for learning and memory. Fruits or fruit juices will stop you from feeling drowsy. Banana is believed to be a good source of energy. Parents should encourage their children to eat green leafy vegetables, fresh vegetables, salads, carrot, beet root, potatoes during examinations.

Have green tea twice a day for good exam health . It is good to keep the body hydrated. Avoid excess tea, coffee and chocolates. Though they stimulate you temporarily, they will make you tired. Leave out the caffeine as a meal substitute. Overdosing on coffee and energy drinks may cause you to become too anxious and collapse.

Drink plenty of water to keep hydrated before and during an examination. Dehydration may make you lose focus or feel sick during the test.

Parents should teach their children to eat slowly and chew the food well

Snack healthy: Choose almonds, cashewnuts, pista, pumpkin seeds and roasted ground nuts or channa Instead of samosas, burgers, savories, chips and deep fried foods.

Avoid fried, refined foods (bread, maida products) which make you more sleepy and lethargic.

Don’t reheat food — it will destroy the nutrients of food , release unpleasant smelling sulfur compounds and may cause gas.

Ensure that the child doesn’t chew gum.- The chewing action causes him to swallow more digestive juices, which will increase his hunger.

Good and sound sleep is very important before examinations. Keep yourself happy. Listen to relaxing music during study breaks. So, follow these tips and write the examination without ruining your health.





GOOD LUCK