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Nutrition in difficult and demanding period of examinations!! How should eat candidates, to perform better!!

Abraham Kazis – clinical Dietician – nutritionist, M.Sc.

We are in exam fever, the Panhellenic started and the selection in Universities. In such a period, reading may have the lead, but the diet must not lose its importance, especially now that can help…..

Throughout the period of preparing the student for the national exams, and during the Panhellenic, diet has its own prominent role.

A complete and balanced diet helps to have better performance at homework.

The diet should include all the food groups, appropriate for the student amounts, focusing on fish and seafood, dairy, in fruit and vegetables, foods that are often omitted or are not consumed in sufficient quantities.

Choose a variety of foods from all food groups

Covering all the food groups in your daily diet, They can meet all the needs of teenage student in:

  • macronutrients (carbohydrates, proteins and fats) and
  • micronutrients components (vitamins, minerals and trace elements),

without supplements required.

Under no circumstances should, during the preparation or the day of the exam, followed strict slimming diet. The balance and measure in the selection of foods contribute significantly to the student's performance in reading, and the proper distribution of meals contributes to better mood, memorization and concentration.

Eat small, frequent meals

Eating small and frequent meals helps to found the student alert and increase profitability.

Conversely, large meals cause drowsiness and reduce the concentration and the child's thinking ability.

So, it is preferable to consume smaller amounts of food (snack form or mainly catering) per 2-3 hours, that the student does not feel neither hunger, nor the feeling of supersaturation.

Do not forget a hearty and healthy breakfast

Particularly important is the role of breakfast in the course of preparing the student for the exam.

A full breakfast increases energy and mood of the student to cope with the difficulties of reading and other liabilities of the day.

Furthermore, reduces hunger during midday, which prevents over-consumption of food at lunchtime, thereby preventing drowsiness and decreased performance learner.

A good breakfast can include some dairy product (milk or yogurt or cream), a starchy food (cereal, bread or toast, homemade cakes, fruit or juice, honey or jam).

On the day of the exam, in any case, the student must not start the exam with an empty stomach, because it may dizzy and will not be able to reach its full potential.

Emphasize a snack

Equally important is the intermediate meals (breakfast and afternoon), as alleviate hunger and provide extra energy during the most important times of reading. Perfect snack for these times are fruits, the sweets, dairy and grains.

What to eat the day before the examination;

The day before the exam is very important for the performance of the student.

It is preferable that the previous day include some familiar and beloved even in eating child, that will provide pleasure and will raise the mood.

The choice of food is good be done by the same student, with discreet guidance of mother, as it is important to be true tasty yet not too spicy and heavy, to avoid possible stomach problems.

Under no circumstances should the last day of the diet include a food that causes aversion to student, while also avoiding any innovative food that has not been tried before the same child, as there is the risk of a foreign kid food to cause discomfort or stomach upset, particularly because of the increased stress of the day.

What to watch with your dinner;

Greater attention should be given to dinner, as a heavy dinner can affect the relaxation and the rest of the student and consequently his performance the next day.

End, the last day before the exams, the consumption of cola drinks and energy drinks, especially in the evening, should be avoided.

Abraham Kazis
Abraham Kazis – clinical Dietitian – nutritionist, M.Sc.

Born in Athens on 13/05/1977. He studied in Dietetics and Nutrition Department of the University of Athens Harokopio, from where he graduated in 07/2001 with grade 8,3. He completed his postgraduate studies in Clinical Dietetics direction of Harokopio University in 10/2003, with grade 8,8. The practice of exercise done at the following hospitals in Athens: Sismanoglio, Red Cross, Genimatas, People, Children and Aghia Sophia Children's Hospital Aglaia Kyriakou.

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