By-Dr Payel Kumar Roy, Chief Dietician & Critical Care Nutritionist Techno India DAMA Hospital
Confidence during exams,one should focus on a diet rich in whole grains, lean protein, healthy fats, fruits, and vegetables, prioritizing foods like: whole oats, berries, fatty fish (salmon), nuts, eggs, leafy greens, yogurt, and avocado as they provide sustained energy, essential nutrients, and antioxidants to support brain function and focus.
Key components of an exam-boosting diet:
i. Complex carbohydrates:
ii. Whole grains like brown rice, quinoa, whole wheat bread
iii. Oats
iv. Sweet potato
v. Lean protein:
vi. Fish (salmon, tuna, mackerel)
vii. Chicken breast
viii. Eggs
ix. Tofu
x. Lentils
xi. Healthy fats:
xii. Avocados
xiii. Nuts (walnuts, almonds)
xiv. Seeds (chia, flaxseed)
xv. Olive oil
xvi. Fruits and vegetables:
xvii. Berries (blueberries, strawberries, raspberries)
xviii. Citrus fruits (orange, grapefruit)
xix. Leafy greens (spinach, kale)
xx. Broccoli
xxi. Bell peppers are included into
Important considerations
I. During exam time, one should have foods that are brain-healthy, provide energy, and helps to focus.
II. Brain-healthy foods
III. Eggs
IV. Contain choline, which is important for brain function
V. Leafy greens
VI. Contain vitamins that can improve alertness and memory
VII. Berries
VIII. Contain anthocyanins, which may help promote academic performance
IX. Nuts
X. Contain vitamin E and zinc, which can help with cognitive functioning
Other Important Suggestions
i. Stay hydrated
ii. Avoid excess sugar, salt, processed foods, and aerated drinks
iii. Eat small & frequent meals that are easy to digest
iv. Eat high-fiber foods to prevent indigestion and bloating.