A veggie a day to keep anxiety away in exam season: Kerala dietician explains

“My children work really hard. They get so immersed in studies that they even forget to eat or sleep,” parents are often heard saying this with a hint of pride in their tone. However, studying without eating or sleeping properly will only do more harm than good. A healthy, nourishing diet and quality sleep are essential for stimulating brain activity and improving memory. Your children will be able to recall the lessons only if they consume a healthy diet. CP Divya, dietician, clinical and sports nutritionist, of Thrissur's Aswini Hospital, explains.

Meal tips for exam season
• A balanced diet that includes rice and chapati is perfect for the exam season. It should be protein-rich with pulses, dal and eggs as staples.
•Do not forget to include green leafy vegetables in your regular diet. Veggies like carrot, beetroot, tomato and spinach that are rich in antioxidants should strictly be part of your child’s diet. Fruits like apples, oranges, berries, plantain and papaya are excellent for nourishment.

•Make sure to drink at least 1.5 litres of water daily. Children may forget to drink water regularly when they are busy with studies. It could lead to dehydration and tiredness, and slow down blood circulation.
•Include milk and yoghurt in the diet to ensure a daily dose of protein. Use oil and ghee sparingly when cooking. However, it is better to avoid deep-fried or greasy food during exam season.

•Sardines, mackerel and tuna should be consumed as they are good sources of omega-3. Try to use less masala while cooking chicken dishes.
•Although it is alright to add small quantities of sugar in tea and coffee, sweet treats and sugar syrups should be avoided.
•Avoid consuming too much tea or coffee lest it disrupts the quality of sleep at night. Lack of sleep will make you tired and adversely affect your memory. Try to eat your dinner at least three hours before going to bed. It is better to sleep by 11 pm and wake up refreshed. You could spend some time in the morning for revisions instead of late-night study sessions.

•Almonds, walnuts and flax seeds are excellent brain boosters as they contain omega-3.
•Vegetarians could eat paneer instead of eggs.
•Junk food should be completely avoided. It is better to avoid trying new foods during exam season. Instant packets and tin food could wait until the exams are over. Replacing chips and soft drinks with cut fruit will help you stay healthier.
•Filling your stomach with heavy hotel food will drain your energy. Fresh home-cooked food nourishes your body and soul during the exam season. Moreover, eating home-cooked food reduces the risk of food poisoning.