Eating Right During Exams

Eating right during exams




1. How do I eat smarter? Meeting daily vitamin and mineral requirements will make doing your best much easier
Iron and B vitamins are especially important to maintaine
the physical and mental energy necessary to study well
Iron-containing foods include red meat, cereals and spinach
one good meal idea is chili because it contains
ground beef and kidney beans
Foods that contain B vitamins include whole-grains, wheat germ
eggs and nuts
Fish and soy are other foods that
are said to help boost
your brain by providing the nutrients it needs





2.chewable Vitamin C is not a meal. Dietary supplements are good
but real food is better
An orange contains not only Vitamin C, but fibre
phytochemicals, beta carotene and
other minerals — so it can’t be replaced by a pill
eat more bananas, clementines, carrot sticks
apples and dried apricot





3. Eat at regular intervals. Eating regular meals
helps keep nutrient and
energy levels more stable
curbing the temptation of
empty-calorie snacks in the vending machine





4. Big meals keep on turning ... in your stomach
You might find that eating the standard
three-big-meals-a-day slows you down
mentally and physically
Consider 5 or 6 well-balanced, smaller meals
like toast spread with peanut butter
hummus or tuna, or a
piece of cheese with fruit





5. Meet breakfast, your new study buddy
While much is said about the reasons
to eat breakfast, less known are the
best ways to eat smart in the morning
Coffee and a donut just don't cut it
The idea is to get some protein, calcium
fibre and a piece of fruit or
a vegetable in there
So, a bowl of cereal with milk
and a piece of fruit would do the trick
Or try a cereal bar with milk





6. Going bananas? Good. Fruit ranks high among
the best foods you can eat for your brain
Blueberries (which can be bought frozen in bags) get
a lot of attention because they contain powerful
antioxidants and other nutrients
The natural sugars in fruit offer clean energy
so you don’t experience the
crash that follows consumption
of refined sugar





7. Choose powerful vegetables. Not all vegetables
are created equal
The darker the color, the higher the concentration of nutrients
For example, spinach has more to offer
the mind and body than iceberg lettuce
Other great vegetable choices
include bell peppers, broccoli
and sweet potatoes





8. Smart snacking can enhance studying
Snack smart while studying and
you may find that you retain more
Try to get two food groups into your snacks
to balance the nutrients and
keep your blood-sugar level stable
Some smart snack examples are
banana with peanut butter
a small baked potato with cottage cheese
or an English muffin pizza





9.Gather simple recipes for nourishing foods
It's easy to feed the brain well
No-fuss recipes let you eat to succeed
without taking too much time
Here are four ideas:

* Combine scrambled eggs with toast, cheese or salsa

* Spend 15 minutes preparing chili
and continue studying while it simmers for two hours

* Go Tex Mex with quesadillas, adding whatever
veggies you’ve got on hand

* A little chopping is all it takes to
construct a hearty Chef’s Salad





10. Stay well hydrated. Choose your beverages well
though. Caffeine and sugar
should be kept to a minimum
Since too much caffeine can make you jittery
try to drink moderate amounts
400 to 450 mg per day
equivalent of 2/2.5 cups
Better choices include water, fruit juice
milk, and anti-oxidant-rich green tea



Good Luck All


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Best Wishes
NOOR