Nutrition during the exam period

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Nutrition during the exam period

Children preparing for exams

  • They can contribute to their success and motivation, especially if they pay attention to a balanced and healthy diet during the exam week. First of all, plan a balanced diet for yourself in the form of 3 main meals and 2-3 snacks.
  • Before and during the exam, avoid foods containing simple sugars such as chocolate, sweets and biscuits. Do not skip breakfast, which is the most important meal that will meet the energy needs of the brain. Eat fish 3-4 days a week and add cinnamon to your tea
  • Nutrition also plays an important role in student success. For this reason, students should apply a conscious and healthy nutrition program both during the YGS and LYS preparation periods and during the exam periods throughout the academic year.
  • It should not be forgotten that; There is no miracle food that affects success during the exam. However, adequate – balanced – conscious nutrition including all nutrients during the exam preparation period; It affects both physical and mental health positively, reduces the effects of stress, and contributes to school / exam success.
  • Plan a balanced and adequate diet for your children to consume 3 main 2-3 snacks. For snacks, choose foods that will prevent sudden fluctuations in blood sugar, prevent the child’s distraction, positively affect brain functions, and reduce stress.
  • Breakfast, which is the most important meal that will meet the energy needs of the brain; It should consist of adequate-balanced and consciously prepared foods. It takes about 10-12 hours between dinner and breakfast. During this time, the body uses almost all of the energy it provides from food. If you don’t have breakfast in the morning, you won’t have enough energy for brain functions. Fatigue, headache, decreased attention and perception can be seen.
  • Studies have shown that students who have breakfast in the morning are much better at school attendance and school success than those who do not. Breakfast is of high importance both on the morning of the exam and throughout the preparation period.
  • In the morning, 1 whole egg should be consumed every other day in terms of being a fully balanced protein. Instead of tea and coffee, which has a stimulating effect at breakfast; Brew mate tea + ginger + clove + cinnamon stick + lemon slice tea mixed.
  • It is beneficial to consume cinnamon due to its blood sugar regulating effect. A person should add 1 stick of cinnamon to all tea and coffee he drinks in order to balance blood sugar and maintain concentration for a long time.

Sugar brings sleep

Our brain uses carbohydrates as an energy source. However, when we say carbohydrates, simple sugar should not come to mind first. It should not be forgotten that; The brain uses blood sugar as energy. Contrary to popular belief, table sugar, that is, simple carbohydrates, does not meet the brain’s need for sugar because it rapidly raises and lowers blood sugar, and causes hypoglycemia (low blood sugar) in the blood. This situation; It causes distraction, concentration disorder and drowsiness.

Therefore, before the exam and during the preparation period, food containing a large amount of simple sugar; In other words, giving chocolate, candy, bonbons, jelly beans, sweets and biscuits is one of the biggest mistakes made.

Fish enhances learning 

One week before the exam, fish meat should be consumed 3-4 days a week. Fish, which is a very rich source of omega 3, strengthens memory, increases learning and concentration. In addition, during the exam preparation period, the student’s consumption of 1 whole walnut – omega 3 source every morning is very important in order to increase the concentration.

B group vitamins, which are also involved in brain functions and nervous system, are very important. For this reason, whole wheat / rye breads should be preferred as bread, to ensure a balanced blood sugar level and to be a rich source of B vitamins.

Milk and buttermilk for the evening

As a snack, 3-4 dried black plums + 1 whole walnut can be a very rich option in terms of vitamins and minerals. Prefer foods such as milk, yogurt and ayran for your snack 2.5 hours before going to bed, as they cause sleep complaints when consumed during the day.

If there is no constipation complaint, make sure to feed your child 1 banana every day, it both triggers the secretion of serotonin-happiness hormone and is a rich source of potassium. Therefore, you also prevent distraction.

Opens the mind with echinacea

During the exam preparation period, it is very important for children to have a strong immune system and not to get infected, in terms of mental and physical performance. Therefore, you can additionally give your children 1 cup of echinacea tea 3-4 days a week.

During this period, foods with high antioxidant content are very important to reduce stress and tension. Dried black plums, dried black grapes with seeds, strawberries, tomatoes, carrots, pineapple and peeled apples are very rich sources of antioxidants.

Tips for the day before the exam

EAT AT HOME, NOT OUTSIDE

The night before the exam is as important as breakfast. Students should definitely eat the food prepared with fresh foods at home against any food poisoning. They should not eat food that they have not consumed before, and should not prefer to eat out.

STAY AWAY FROM GAS

Foods such as legumes, cabbage, leeks, celery, peas, bulgur pilaf, barren, lentil meatballs that will cause gas problems should be avoided the day before.

PROTECT YOUR STOMACH

Considering that it may cause stomach ailments, frying in oil, mixed meals consisting of a combination of many foods, very oily, heavy sauced meals should not be preferred, less processed and plain foods should be preferred as much as possible.

THOSE WITH ALLERGIES, BEWARE OF EGGS

As of the season, we are in a period where allergies increase. Eggs are among our allergenic foods; Therefore, attention should be paid to egg consumption. If the child is allergic to various foods or pollen, parents should be more careful about eggs.

BLUEBERRIES INSTEAD OF SUGAR DURING THE EXAM

As a snack; Blueberries with a low glycemic index (may cause constipation when consumed in excess), dried black prunes, raw hazelnuts, almonds and walnuts can be preferred.

FOR A NICE SLEEP AWAY FROM THE STRESS AFTER DINNER

in 500 ml of hot water; Mix 1 sachet of chamomile + 1 sachet of melissa + 1 sachet of cinnamon clove tea. Drink 1 cup to our candidate who will take the exam 1-2 hours before going to bed. This tea mixture will both provide a comfortable sleep and reduce the stress factor to a minimum.

POINTS TO CONSIDER

NO  SUJUK: Excessively salty foods that may cause thirst should be avoided during the exam (brine, sausage, salty pretzels, etc.).

PREFER HERBAL TEA:  Tea containing caffeine can be preferred as a beverage for breakfast, and herbal teas such as fresh green tea, cinnamon, cloves, apples, rosehips can be preferred instead of coffee.

DO NOT FEAR FAMILIES: What  is right, normal behavior should be preserved as much as possible. Foods that have not been consumed before should not be tried before the exam, during dinner and breakfast; Families should not be insistent and frightening on this issue.

DON’T SKIP THE DREAM MEAL:  During the exam preparation period, snacks should never be skipped in order to prevent low blood sugar.

1 FUNCH OF PUMPKIN SEEDS AT NIGHT:  If there is a complaint of frequent urination at night, 1 handful of pumpkin seeds can be consumed in the snack before going to bed. In this way, your sleep will not be interrupted, you will sleep more deeply and comfortably.

DON’T TAKE TOO LIQUID:  Caffeinated, fizzy drinks, tea and coffee should not be consumed 2.5 – 3 hours before going to bed. Also, do not drink too much liquid. Excess fluid causes frequent urination at night and sleep deprivation.

Sample menu for exam evening

  • grilled tenderloin / steak
  • artichokes with olive oil
  • green salad with olive oil
  • 1-2 slices of rye bread or 2-3 tablespoons of plain (non-fat) pasta

Sample menu for breakfast

  • Whole wheat – rye – multigrain bread (rich source of B group vitamins important for brain functions)
  • 1 whole walnut kernel + 2-3 raw hazelnuts / almonds (important source of Magnesium, important for brain functions)
  • Low-fat feta cheese
  • 1 glass of freshly squeezed apple juice (to prevent stress, pain and fatigue complaints + important for brain functions)
  • 3-4 pieces of dried black plum (rich in iron mineral, important for concentration and attention)
  • 1 whole egg (both a rich source of iron and a sample protein that is effective in regulating blood sugar)