The Exam Diet: Eating Right For The Exams 18 August 2015
It is that time of year again when all parents and childeren are under lot of stress due to exams. It is seen that a child's diet is usually the most neglected aspect during their exams while this is the time to focus on proper nutriton for optimal brain functioning.
There is no magic pill that will boost the child's memory but a healthy diet along with regular exercise and sound sleep will definitely influence his/her concentration.
fish and egg based diet provides Omega 3 fatty acids and choline, which is the chemical basis for neuro transmitter that speeds electrical pulses between neurons. It is also critical for the development of new brain cells. Having fish 3 times a week can cut your Alzheimer's risk nearly by half. Vegetarians can benefit by including different nuts esp. walnuts.
The brain's primary fuel is glucose. Like our muscles, our brain also becomes fatigued when glucose levels drop. Avoid refined foods as they convert to simple sugars rapidly that are burned quickly, resulting in mood swings . Instead eat complex carbohydrates like oats, whole wheat grains, whole pulses, fresh fruits and vegetables which provide a steady supply of fuel.
Include plenty of fresh fruits and green leafy vegetables to boost your memory, concentration and improve cognitive functions.
Have a healthy wholesome breakfast of complex carbohydrates and proteins to keep you going through long periods of study and exam writing.
Like every other organ your brain needs water to perform its best. Dehydration can result in tiredness and headcahes.Drink atleast 10-12 glasses of plain water.
Try reducing the intake of drinks that contain caffeine like tea, coffee and cola. These act as diuretics, causing dehydration in body.
Have small frequent meals to ensure a steady supply of glucose to brain. Avoid long gap between meals.
A study found that during this time, stress levels are high and children crave for comfort foods ( mostly junk food like chips, pizza,chocolates, fries) .Avoid greasy, oily and high sugar foods as they are harder to digest and divert blood from the brain.
Avoid fast foods and snacks laden with sugar and fat as they reduce the alertness and the child feels sleepy after consuming these foods.
Munch on Omega 3 fatty acids rich nuts and seeds like walnuts, almonds, pumkin seeds, sunflower seeds to improve concentration.They act as super foods for brain.
For an active brain, focus on relaxation as much as exercise: Go for meditation, a quiet walk, get yourself enrolled in hobby classes or simply listening to your favorite music will help the brain de- stress.
Below is a sample diet plan for children during exams:
Early Morning: 1 glass water + 4-6 soaked almonds
Breakfast: 2 multigrain toasts+ 2 eggs / Paneer sandwich / 2 moong daal cheela+ green chutney / poha with lots of veggies / 2 besan cheela + curd / 2 veg stuffed paranthas( with little oil)
Mid morning: 1 glass buttermilk/ fresh fruit juice/ vegetable juice/ 1 bowl fruit salad
Lunch: Brown rice/ Red rice / 2 multigrain chapatis + 1 bowl daal / chicken/ fish + 1 bowl veg + 1 bowl salad
Evening: 1 glass milk shake/fruit smoothie/ carrot kheer/soymilk
Dinner: 1 bowl veg soup + 2 multigrain chapatis + veg
Believe in yourself, do well, do not stress,stay healthy
Wish you all success in your exams!! All The Best!!
Tips For A Healthy Weekend 26 September 2015 It happens to the best of us. We try to eat healthy Monday through Friday, but then comes the weekend and we ignore healthy eating and neglect our exercise routine. According to a Research published in journal of Obesity, it was found that Saturday is actually the worst enemy for slimmers. In other words, much of their good work carried out over the week was undone at the weekend through eating considerably more.
Below are some tips to be followed for a healthy weekend:
Do not meet your friends over lunch or dinner. When you eat with friends, you usually consume more than you do alone. Researchers suspect that it\'s not the food but a tendency to lengthen the meal to keep the good times going. Instead, shift your notion of fun to nonfood activities and meet them in some park, art gallery or shopping mall etc.
Squeeze in a longer workout. As you have more free time so you can go for a longer walk, run on treadmill or do cycling a little longer. You can also play badminton or basketball with your kids which apart from a good workout will be a time cherished and loved by both of you. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.
Stick to your usual sleep schedule. Do not stay up late in the night watching T.V and then waking up very late next day. Staying up too late makes you overeat both at night and the next day as changing your sleep patterns may disturb your natural body rhythm. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy
Eat like it\'s a weekday. When you think about it, it doesn\'t really make much sense to eat differently on the weekend than you do during the week especially if your food choices during the week keep you fueled and energized.
Don\'t reward yourself with food :If you think you need or deserve to relax or splurge yourself for all the hard work you did the entire week, then catch a movie with your friends, get a massage done or book yourself at the spa instead of rewarding yourself with your favorite pastry, pizza or some high calorie food.
Limit your drinks:Go easy on alcohol as well as soft drinks. Just because you were \"good\" during the week doesn\'t mean that it\'s OK to make up for that with one night of all out binge drinking .
Weigh Yourself: Check your weight on Saturday or Sunday to keep yourself on track.
Moderation is the key : Eat and enjoy your favorite foods in moderation. Deprivation tends to backfire so if you really want a treat, then eat and enjoy it but in small quantityâ€¦â€¦
Ritu Bhatia is a Clinical Dietician & Diabetes Educator from Faridabad with over 9 years of experience in Nutrition and Wellness Industry. She works with fitness enthusiasts, people with medical conditions like diabetes, PCOS, hypothyroid, heart disease, digestive disorders and other lifestyle disorders,overworked corporates and almost everyone who needs to achieve a state of health and well being.Dietician Ritu entered into clinical practice, after completing B.Sc from Delhi University and later specialization in Nutrition and Dietetics from the Institute of Hotel Management,Catering Technology and Applied Nutrition (PUSA). She doesn't believe in quick fix diets, rather in making positive changes for the life time. She applies the holistic approach to nutrition, weight and health management, while incorporating correction to an underlying specific problem. All diet plans are personalized and customized as per individual eating habits and lifestyle and contains food options that are easily available & practical for you.
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Welcome to e-clinic of Dietician Ritu Bhatia.She is a Consulting Nutritionist & Diabetes Educator from Faridabad with over 9 years of experience in Nutrition Industry.Dietitian Ritu Bhatia provides online diet consultation for weight loss,weight gain,PCOS,diabetes,thyroid,diet for overweight children,digestive disorders and diet for healthy skin and hair.She is committed to promote healthy living and clean eating.On her blog you will find various articles related to diet and nutrition,lifestyle and healthy eating .