Essential nutrients for exam performance
Ensure Food Hygiene and Safety
- Purchase fresh and hygienic ingredients from reputable stores and supermarkets.
- When preparing and cooking food at home, be sure to separate raw and cooked foods and cook thoroughly.
- Try to prepare and consume food fresh, and avoid eating raw or cold foods.
- When dining out or ordering takeout, choose reputable restaurants or companies. Avoid eating at roadside stalls or unregulated eateries.
- Do not suddenly change the child’s dietary habits. Avoid introducing new foods or those that may cause allergies or intolerances to prevent gastrointestinal discomfort.
Detailed Meal Arrangements
Breakfast 7:00-8:00
★ Allow enough time for breakfast. It is recommended to finish eating 60-90 minutes before the exam because within half an hour after eating, blood is primarily concentrated in the digestive system, reducing blood supply to the brain and making it difficult to concentrate.
★ Besides staple foods, breakfast should include at least two categories from meat and eggs, dairy and beans, and fruits and vegetables. For example, pair meat and vegetable-filled buns, dumplings, wontons, or pies with milk and eggs, or eight-treasure porridge.
Lunch 12:00-13:00
★ Lunch should have a balance of meat and vegetables. After cooking, the volume ratio of grains and tubers, vegetables, and proteins (fish, poultry, livestock, eggs, and soy products) should be approximately 3:2:1.
★ Staples are crucial because brain tissue primarily relies on carbohydrates for energy. Grains and tubers are the best sources of carbohydrates. It is recommended to mix whole and refined grains for balanced nutrition.
★ The variety of staple foods should be diverse, such as rice, steamed rolls, noodle soup, buns, dumplings, sweet potatoes, corn, and yams.
★ High-quality protein is also important. During exams, students should consume at least one egg and 300 mL of milk or yogurt daily. Eat more fish and shrimp, moderate amounts of lean meat and liver, and more soy and soy products like soy milk and tofu. These foods not only provide high-quality protein but also rich calcium, iron, vitamins, unsaturated fatty acids, and phosphatidylcholine, which are beneficial for brain function.
★ 1-2 hours after lunch, students can eat some fresh, washed seasonal fruits.
Dinner 18:00-19:00
★ Dinner should be light, with an increase in whole grains and more vegetables. It is recommended to consume at least four types of vegetables and fruits daily, the more the better.
Focus on dark-colored vegetables, including dark green, orange, and purple vegetables and fruits such as broccoli, bok choy, carrots, green peppers, purple cabbage, pumpkin, and tomatoes.
★ One hour before bedtime, students can have a cup of warm milk with some bread or biscuits. This can supplement nutrition and help calm the nerves.
Thank you for reading! ” Sitestorys “
