by Written by Melina Tsagkataki – Tsirigga, MSc, Clinical Dietician – Nutritionist, Scientific Associate of Athens Bioclinic, Scientific Associate of Bioiatriki+ Nutrition, Athens, BIOIATRIKI Group.
Nutrition plays a very important role in concentration, performance And energy, not to mention the period of the Panhellenic examinations. it can be a lot important ally students throughout the competitions, so that they perform at their best.
Good food choices contribute to:
- at the highest levels concentration
- at most performance
- at stable levels energy all day
- to his favorite brain
- the best manage new information
The main elements of nutrition that you need to pay attention to during the examination period for children are:
Adequate hydration
It is very important to drink enough fluids every day. The primary source of fluids should be the water. It is good to avoid carbonated drinks with a high percentage of sugar and to prefer natural teas or smoothies with fresh fruits.
It’s also good to avoid energy drinks that contain high amounts of caffeine, preservatives and have very little nutritional value. Students can consume coffee, but in moderation, without exceeding 1 to 2 coffees per day.
Preference for nutritious snacks
THE snacks between meals, they can provide the necessary energy as well as valuable nutrients that every child needs in high school. Some nutritious and delicious combinations that they are:
- Nuts with fruit or a piece of cheese
- Nut butter with fruit or whole grain toast/cracker
- Yogurt with fruits, or whole grains, or nuts
- Homemade snacks (bars/cakes/cookies) with fruits and whole grains
Eat balanced meals
Main meals should follow the dish rule, i.e. ½ vegetables, ¼ protein (cheese, egg, yogurt, legumes, chicken, meat, fish, etc.) and others ¼ carbs (cereals, bread, potato, rice, spaghetti, etc.). Put them together vegetables in all children’s meals, either in salads (raw or cooked), or in food (eg meat with potatoes and mixed vegetables in the oven). Avoid deep frying and adopt healthier cooking methods at home, which benefits the whole family.
The preference of dishes with favorite flavors
During the two weeks of exams, you don’t have to force children to eat foods they don’t like. Ask them what foods they like best and do them a favor by preparing them. This way kids won’t skip a meal because they don’t like the food and turn to fast food options.
Avoid fasting
It’s better if the kids don’t they fast for many hours, as this can reduce their performance and energy. Encourage them to listen to their body and the feeling of hunger. It is good for them to eat as many meals as they are served, so that they do not go hungry, but they also do not take more food than they need, which can make them sleepy and lethargic. THE consciously eat meals This is the key.
Eat breakfast before the exam
A nutritious breakfast before the exam is essential. It will ensure you 100% energy and performance.
- For those who prefer savory breakfasts: Opt for a toast or a bagel or an Arabica or a tortilla with cheese or eggs and vegetables.
- For those who choose sweet flavors: Choose a base, such as bread, yogurt, or milk, and top it up with whole grains, seeds, nuts or their butter, honey or tahini, and fruit.
Eat sparingly
Eating food from outside, whether in the store itself or via delivery, is not forbidden, as long as it is done sparingly. Food from outside should be complementary to food from home and not the other way around. Plus, the choices we make when we eat on delivery or in a restaurant matter. One can, for example, choose grilled meat or fish or chicken with an unfried side and a salad or a healthier souvlaki with straw chicken, vegetables and yogurt.
Physical activity
Exercising during exams is certainly not a candidate’s first priority. But it will be beneficial if they can find the time to exercise (without getting exhausted). No need for vigorous exercise. Walk in a neighborhood park or even around the block or whatever the exercise form is easy and familiar it helps to “clean” the mind so that it can then concentrate better. In addition, forms of exercise such as e.g. pilates or yoga that involve a lot stretches they help children “break free” from long hours of reading. Finally, exercise can contribute positively to the management and reduction of stress.
Exam season is definitely quite a stressful time. Food choices during this period should not be an obstacle or a source of additional stress. With proper planning and balanced meals, diet it may turn out best supply so that you get the best possible results.
Sources:
- National Nutrition Guide for Infants-Children-Adolescents
- LSE: exam diet – eating for good grades
- Gail C. Rampersaud et al, Breakfast habits, nutritional status, body weight, and school performance in children and adolescents, Journal of the American Dietetic Association, 2005, 105(5): 743-760
- Michelle D. Florence et al, Diet Quality and Academic Performance, 2008, Journal of School Health, 78 (4): 209-215
