Fight Exam Stress with Good Nutrition,Nausea and Vomiting in Children

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Examination Stress and importance of Nutrition

Added on 14/04/2010 by Sayantani M. Mohinta

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During Exam time all the children are thinking of is scoring well and passing out with flaying colors.

While exams are essential to hone the intellect and skill of a child so as to build a strong foundation it can lead to a lot of stress in the child’s life.

Parents at this time can play an important role by being supportive and encouraging their child to work hard.
Another avenue that the parents can take care of their child is by ensuring that he/she gets the best possible nutritious food.
If a child is not having adequate nutrition and a healthy diet during their exam time, their attention span and ability to retain all that they have studied tends to decrease.

Habits like munching and ignoring main meal times becomes quite common in children.

If your child is running short on time energy bars can be a ready source of energy. Parents can just put this energy bar in their child’s pocket.

A carbohydrate and protein meal is a very good combination in the morning.
Here are a few breakfast options:

•   Banana and almonds milk shake
•   Tofu sandwich/tofu wrap
•   Egg and toast
•   Paneer sandwich/paneer wrap
•   Cornflakes with milk and almonds
•   Grilled cheese sandwich
Lunch and dinner during the stressful times of exams should be light and nutritious
The basic dal- rice/roti-vegetable combination will work well.

The curd, fruits and salads can safely be put in the snack time or when the child feels like munching.
Vegetables like carrots, cucumbers, fruits like apples, oranges and any other fruits.
A curd raita like pomegranate or cucumber, brinjal can also be a good snack option.

It is best if children refrain from eating out during the exams, as immunity tends to be low under stress. It is best to provide the child with healthy and tasty food at home.
Making items like soya burger or a sprout bhel and colorful pizza at home will deal with a child’s craving to eat out.

A probiotic drink daily will also help improve overall health and thus performance of the child.

If your child is having problems like nausea and vomiting due to stress, you can give them a banana or a bar of chocolate.
At such a time it is important to avoid milk and milk products and fruit juices.

A good idea is for the child to come home a take a quick nap, 30 minutes can also do the trick.
This along with getting a good night’s sleep will help children deal with all the exam stress.

Food rich in vitamins and proteins, such as green leafy vegetables and fresh fruits, are a must.

The nutrients will help your brain stay sharp. Avoid food with high fat content.

Don't drink too much coffee, tea or fizzy drinks. Caffeine will keep you up and reduce the clarity of your thinking.

Here are some nutritious recipes to help during exam times.

About the Author

Sayantani M. Mohinta - Senior Nutritionist

Sayantani believes in providing members of life century with proper nutritional counseling, which in return would help them to attain a healthy and successful life in long term. Educational qualification: She has done Masters in Foods and Nutrition, from M.S.U. (vadodara) after graduating in the same field. She has experience of two projects for food and nutrition under WHO and ICMR. Job experience: She has worked for two years in a health clinic, also has conducted Nutrition and health based workshops in renouned corporates of gurgaon.

For detailed diet discussion or queries contact:
Email: info_lifecentury@yahoo.co.in
Phone: 09833394471

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