Eating for Exams,Tips for Healthy Eating During Exams
Eating for exams. Good nutrition is required during exams, because it adds fuel to your brain and hence helps you to study better. Here are a list of recipes that you could make during your exams.
During exams, you are often reminded of your exercise books, mock tests, revision plans etc. Your food or the nutrition plan just slides away down on your priority list. You just grab a coffee or pizza and fill your stomach just to save your time and focus on your study materials.
Actually, good nutrition is very important because it adds fuel to your brain and helps you to study better. Your brain needs the ability to handle your late nights, stress, missed meals, concentration etc. Some go for cycling or walking, but again good nutrition is equally important for your brain to function well. If you eat wrong food, it could make you feel sluggish and burned out.
Eating for Exams – Tips
The following nutrition tips will help you perform at your best on exam day:
Eat at regular intervals. Instead of eating three meals a day, consider eating 5 or 6 well-balanced small meals. It would keep your nutrient and energy labels more stable and would also curb the temptation of eating junk food or sweets.
Eat light meals. Prefer a satisfied meal rather than filling your stomach. If you eat heavy, then you might feel heavy and drowsy.
Take Vitamins and Minerals. It is essential to take food that are rich in vitamins and minerals. For example, iron and vitamin maintain physical and mental energy. Vitamin B12 helps in functioning of the central nervous system and also improves concentration, memory, balance and relieves irritability. Omega-3 fatty acids help in improving brain function and focus during complex learning processes. Also Omega-3 fatty acids play a role in nervous system function and improve reference-based memory.
Eating for Exams – My Suggestions
Here are my suggestions for the exam foods that you could have during your exams:
Ideal Veggies and Fruits
Red meat, cereals, spinach, kidney beans, whole-grains, wheat germ, eggs, fish, blueberries, bell peppers, broccoli, sweet potatoes, cantaloupes, oranges, strawberries, bananas, raw carrots, brussels sprouts, asparagus, chick peas, lentils, almonds, walnuts, amla, citrus fruits, tomatoes, kiwi, bottle gourd, carrots, methi etc.
Foods to Avoid
Sweets. Excessive consumption of sweet such as chocolates, desserts, and candies might make you fatigue because it takes longer to digest. Avoid white flour food such as cookies, cakes, and muffins.
Turkey. Before the exam, avoid turkey as it contains L-tryptophan, an essential amino acid which would make you feel sleepy.
Carbs. On the day of exam, avoid carbs as it might make you feel heavy and sleepy. Avoid pizza, aerated drinks and junk food.
Alcohol. Avoid brain blocking beverage such as alcohol completely on the day of the exam. It would make you feel nauseous, or create headache, fatigue and hangovers.
Caffeine. Avoid caffeine as it could increase your nervousness. If you are so used to having coffee regularly, instead of avoiding it completely, drink a small cup or two. You might get headache for completely avoiding the coffee.
Avoid new food. Stick with food and drink your body is accustomed to. Do not try out any new food.
Eating for Exams – Breakfast and Dinner
The most important meal of the day is breakfast as it helps to improve your cognitive performance and memory. Protein-rich foods help mental alertness. Try to get some protein, calcium, and fibre. Likewise, dinner being the last meal is equally important. You should be able to hold your hunger till morning, so make sure you eat a healthy dinner.
Choices. Fruits or vegetables, bowl of cereal with milk and a piece of fruit, cereal bar with milk, oats, eggs, nuts, yogurt, cottage cheese.
Avoid. Coffee and Donut.
Breakfast & Dinner Recipe Ideas
When it comes to quick and easy tiffin or breakfast, I can only think of Bombay Toast. I cannot say how much I love this Toast.
Iyengar Bakery Bread Sandwich
A very tasty, simple and healthy bread sandwich. It has anamazing flavor from the combination of carrot, onion and mint leaves.
A tasty and crunchy sandwich that you can make in a hurry.
Wheat Bread Capsicum Sandwich
A healthy bread sandwich made with capsicum/bell pepper.
Sprouted Moong Sandwich
A simple and healthy dish that you could have as a breakfast or snack.
Avocado Egg Salad Sandwich
A delicious and easy sandwich made with bread, boiled eggs and spinach.
Vegetable Bread Sandwich
A healthy and delicious bread sandwich made with vegetables.
A quick, easy, healthy and nutritious breakfast made with oats and moong dal.
A quick, easy and healthy porridge made with oats and fruits.
A healthy, creamy and easy parfait layered with granola, yogurt and strawberry.
Mango Avocado Salad
A fresh, easy and creamy tropical salad made with cucumber, mangoes and avocados.
Fruit Yogurt Parfait
A delicious and healthy breakfast.
Eating for Exams – Lunch Ideas
Eat foods with a low glycemic index to keep you going until dinner.
Lunch Recipe Ideas
Methi Moong Dal
Healthy and yummy dish that goes well with rice and Rotis.
A healthy and flavorful gravy cooked with Rajma/Red Kidney Beans.
A pongal with a twist and a flavorful combination of palak, brinjal, and dal!
A popular, flavorful and quick lentil recipe cooked with moong dal, tomato and simple seasonings.
Broccoli Aval Rice
A healthy and crunchy rice made with broccoli, aval and simple seasonings.
Spinach Moong Dal
A healthy and delicious dal made with the goodness of both spinach and moong dal.
A simple and nutritional rice that contains loads of greens in it.
A delicious and flavored rice cooked with capsicum/bell pepper and spices.
Toor Dal Tadka
A popular and delicious Indian dal recipe made with toor dal and seasoned with some spices.
Sindhi Moong Dal
A simple and delicious moong dal made in Sindhi Style.
Eating for Exams – Snack Ideas
Consider healthy snacks that could help improve mental agility and keep your energy high.
Choices. Walnuts, blueberries, sunflower seeds, dried fruits, flax seeds, figs, prunes, protein bars, granola bars, almonds, walnuts.
Snack Recipe Ideas
A simple and tasty South Indian Upma that can be made in a jiffy.
A healthy and tasty soup. This Celery Diet Soup is a blessing for diet conscious people.
Green Peas Sundal
A simple and easy sundal made with green peas and served as a snack.
Black Chickpeas Sundal
A South Indian stir fry made with black chick peas and served as a snack.
Sweet Corn Sundal
A very simple and healthy recipe made with Sweet Corn.
A simple, healthy and flavorful soup that can be made with broccoli, carrots along with a handful of ingredients available at home.
Vegetable Fruits Salad
A versatile, flavorful and healthy salad made with vegetables and fruits.
A healthy and tasty sundal made with chickpeas/kondakadalai and freshly ground spices.
Moong Dal Sundal
A healthy and simple sundal that is very easy to make in few minutes.
A healthy and tasty South Indian stir fry made with rajma beans.
A crispy and tasty fritters made with broccoli, eggs and cheddar cheese. A kid-friendly snack with the goodness of broccoli.
Eating for Exams – Beverage Ideas
Choose your beverage that has natural sugar in them like blueberry, watermelon, strawberry etc. Stay well hydrated if not dehydration could make you lose your concentration, lethargic and tired.
Choices. Water, fruit juice, milk and green tea.
Avoid. Caffeine and sugar rich drinks.
Beverage Recipe Ideas
A creamy nutritious milkshake made with just avocados, milk, and sugar.
A refreshing sweet and hydrating drink made with watermelon and ginger.
Apple Banana Milkshake
A healthy, easy and tasty milkshake made with apple and banana.
Strawberry Lime Juice
A cool and refreshing beverage made with strawberries and lime and perfect for a warm day.
A healthy, quick and easy juice made with carrots, lemon and honey.
Banana Spinach Smoothie
A simple, delicious and healthy smoothie made with blueberry, spinach and banana.
Green Paradise Smoothie
A delicious and healthy smoothie made with pineapple, avocado and spinach.
Apple Pomegranate Smoothie
An easy and healthy smoothie which offers a quick boost of energy.
Mango Banana Milkshake
A tasty, healthy and delicious drink. Mangoes are rich in fiber, whereas Bananas are rich in potassium.
Mango Almond Smoothie
Combine mangoes and almonds in a blender, and you get this creamy delicious Mango Almond Smoothie.
Banana Pear Milkshake
A very refreshing and filling milkshake made with banana and pears.
An easy and quick milkshake made with apples and milk.
An easy, healthy and versatile drink which is perfect for Summer. Beat the heat by drinking this simple juice.
A perfect dish to have with Kothu Parotta or simple parathas.
A traditional and delicious Fish Kuzhambu that goes well with rice, dosa and idli.
Egg Sprouts Fried Rice
A tempting fried rice using eggs, sprouts and left over rice.
A simple, tasty and spicy South Indian fish fry made with chilli powder, black pepper powder and salt.
Chettinadu Fish Kuzhambu
A drool-worthy South Indian kuzhambu made with fish, tamarind paste and simple seasonings.
Enjoy this delicious, tasty and juicy Tandoori Chicken made by marinating chicken with yogurt and spices.
A healthy and delicious omelette made with eggs. Just perfect for your breakfast!
Kodiveri Fish Fry
A delicious fish fry that can be had as an accompaniment to rice.