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Students, watch what you eat

education Updated: Mar 16, 2011 10:43 IST
Jyoti Arora
Jyoti Arora
Hindustan Times
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Good nutrition is often ignored during exams because intensive study routines are on the students' priority list. There is a load of stress, encouraging them to binge on whatever they can lay their hands on - all the more better if it's spicier and oilier. To stay healthy and focused at this time, try to stick to a routine where eating habits are concerned.

Eat small: Eat five to six small well-balanced meals like toast with butter, or cheese, dhokla, idly, steamed corn, veg sandwich, a cereal bar, dry nuts, whole fruits, grapes, carrot stick etc. Eating light through the day will keep your mind and body active and alert.

King's breakfast: Make breakfast, your new study buddy. A good breakfast should include carbohydrate, protein, calcium, fibre and a piece of fruit or a vegetable in the right proportions. Remember: It should not be so heavy that you feel sleepy.

Take your vitamins: Have plenty of fruits and vegetables to meet the daily requirement of vitamins and minerals. Iron and B complex vitamins are especially important. Iron-rich foods include red meat, cereals and spinach, dry figs and dry dates. Whole-grains, wheat germ, eggs and nuts are also a rich source of iron. Add dark colour fruits and vegetables to your diet as these have powerful antioxidants and other nutrients.

H2O: Stay well hydrated by drinking plenty of fluids like coconut water, fresh lemon juice, fruit juices, milk shakes, buttermilk anti-oxidant-rich herbal/ green tea. Caffeine intake should be kept to the minimum.

The author is team leader- nutrition and dietetics, Artemis Health Institute, Gurgaon