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A s a parent, you want your child to do well in the exams and move to the next grade smoothly. Along with your child, you burn the midnight oil to make sure that all aspects, including healthy meals, are taken care of. Nutrition is as important for the brain as for the body. Brain development, function, and communication between brain cells are all dependent on good nourishment.

Food for energy

Let’s begin with one of the vital nutrients for the brain – energy. Brain needs a constant supply of energy to function well. Complex carbohydrates provide this requirement by releasing energy steadily over a longer period of time. Carbohydrates also calm the mind and help concentrate on studies. Proteins are required for constant growth and development. While protein, iron and iodine are needed for brain development, iron is also useful for cognitive development. B vitamins are required for function of the nervous system and for manufacture and release of neurotransmitters. Omega 3 fatty acids are linked with good brain development. Low levels of these nutrients can affect development of the brain as well as its function.

Avoid heavy food

Sugary foods might make the brain sluggish. Some mothers feel that dry fruits like almonds, and foods cooked in pure ghee will boost the child’s memory, and therefore force the child to eat such foods repeatedly. Ancient wisdom includes ghee (naturally clarified butter made from organic milk) as a brain food. If you believe in this, then give ghee in small quantities to your child; do not pour it on every dish.
Concentrate not only on your child’s studies but also on what goes into his stomach. Foods should not make your child groggy. Large meals with high amounts of carbohydrates and fat in one meal might induce sleep. Even though good quantities of carbohydrates are essential, make sure it’s well distributed during the day.Unpolished rice, whole wheat chapaties, ragi rotis, whole wheat breads, potatoes, pulses, dals etc will provide your child with adequate carbohydrates.

Ensure adequate proteins

Include one or two protein-rich foods in every meal. Some examples – lean meat, fish, egg, milk, curd, paneer, nuts,pulses like rajma,moong,dals like tur, channa, soy etc. At least a quarter kg (250 gm) of vegetables (assorted) and two whole fruits per day will provide a variety of vitamins and minerals along with fibre.
Adequate hydration is mandatory for good brain function.Water, coconut water, buttermilk, lime juice or any other refreshingly healthy drinks would take care of this requirement.

Avoid desserts

Skip the fried foods, sweets, desserts and soft drinks – save them for post-exam holidays. Include about 10 gm of unsalted nuts like almonds or walnuts in your child’s daily diet. Avoid caffeinated foods and beverages. They only give a temporary mood lift and might become addictive.
Allow plenty of breaks – let your child get out into the fresh air. Don’t let him eat while studying. Treat the meal as a break and allow your child to enjoy it. Games or any kind of physical activity will not only relieve stress but also improve alertness and concentration.

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