Happy studying

Come exam season and what often slides way down a student's priority list is a nutritious diet. Long study hours, peer pressure and edginess could get the student into a feasting frenzy or kill appetite altogether. But it's best to eat smart to face the test squarely: balanced and wholesome nourishment is the best study aid.

"The child's diet should include cereals, greens, fruit, milk and milk products, protein-rich food and sufficient amount of water. Start the day with a good breakfast, followed by a cup of milk. Include the white of an egg, sprouts, cottage cheese and brown bread," says Hema Narayan, chief dietitian, MS Ramaiah Memorial Hospital.

Experts say meals should be distributed over time, and the ideal base for lunch is a proteinrich diet. "Carbohydrates release immediate glucose and make students feel lethargic. The meal pattern should be changed from three to six a day. It keeps a student alert and stress-free. Small and frequent meals are advisable as they release small amounts of sugar," said Farhana Afroz, chief dietitian, HealthCare Global Enterprises Limited.

An ideal meal would include plenty of fish, milk, sprouts and non-oily food. "Fish can be included in abundance as it is rich in DHA and Omega-3 fatty acid. These two compounds boost brain activity," said Farhana.

Those who eat in front of the television or textbooks, beware. "Concentration should be on the food, or it might lead to indigestion and overeating. Always take a study break and eat in a calm place," says Hema. Water forms another important aspect -- it keeps a person calm and helps the oxygen flow to the brain.

Even slight dehydration means a huge drop in performance. "A minimum of 8-10 glasses of water is prescribed. It is useful to keep problems like constipation and dehydration at bay," Hema explained.

With good food tucked in, spending time outdoors keeps all the stress away. "Get out of the four walls, and walk for 15 minutes on alternate days to revitalize both body and mind, and keep weight under check," said Hema.

There are some no-nos too. "Avoid sugary items before the exam or throughout the exam season. Prefer a high-protein bar or a fruit over a candy bar. Limit caffeine intake and go for buttermilk or fresh lemon juice. Bananas are excellent food before an exam because they release energy bit by bit, unlike a chocolate bar, which gives an instant rush of energy which soon fades away," says Farhana.

In case of even a minor indication of ill-health, the child should immediately be taken to a doctor. "A child appearing for an important exam has no time for experiments. Symptoms like running nose and bad throat should not be taken lightly. Also, let your doctor know the child is appearing for board exams," said Dr B Ramana Rao, senior physician and cardiologist.