PSLE DIETS FOR YOUR CHILDREN
A common aspect that parents and students tend to neglect during this crucial period is the food that they are consuming. Students tend to “stress eat” by consuming a lot of junk food, energy drinks and lots of sweets and chocolates. Often, they might skip meals in exchange for more time for revision. However, a poor and unhealthy diet has a lot more negative impact on their exam performance than they would actually expect, with the additional implication on their long-term health as well.
With these few days to PSLE, it’s time to manage and change up your child’s diet! Here are some brain food suggestions to ensure they are at their best performance on the crucial days of examinations:
Choose salmon, sardines and mackerel for now as they contain an abundance of protein and Omega 3 and these nutrients are important to keep the brain healthy and alert, which is crucial in an examination. Do you know that about 8% of our brain is made up of Omega 3 fats and we should eat a portion of Omega 3-rich food at least 2 days a week? If it is a nightmare just to think of eating fish for a week straight, parents can consider buying supplements rich in Omega 3 instead!
Possible meal plans:
- Sardines on toast
- Smoked salmon with scrambled eggs on toast
- Pan-fried salmon with spinach
The most versatile ingredient on Earth - the Egg. Poached, fried, scrambled, you name it, they have it. There are indeed so many methods to cook an egg that your child can never get sick of it. Best of all, it is healthy and a brainfood! Just one egg can contain numerous essential nutrients: 6g of protein, vitamin B12 (which helps convert glucose into energy) and less than 100 calories (dependant on cooking method). It is also a great breakfast food as well as a great companion to other dishes.
Possible meal plans:
- Poached eggs on whole grain bread with avocado, with a cup of yoghurt
- Egg omelette with spinach and mushroom
- Scrambled eggs with turkey bacon, with a glass of low-fat milk
I am glad that many parents are slowly realising that certain carbohydrates can impede exam performance. Food made of white flour, white sugar and potatoes should generally be avoided before the exam to prevent sleepiness and sugar lows from happening. Examples are cookies, cakes, muffins, chocolates, desserts, candies, rice, noodles, food made from potatoes.
Instead, if you really want to eat food with carbohydrates, you should be eating slow-releasing carbohydrates such as whole grain bread, wholemeal pasta, brown rice and porridge to keep your blood sugar level stable and prevent concentration dips. They can be paired with fish and eggs for a more balanced meal!
Possible meal plans:
- Whole grain cereal with yoghurt
- Whole grain bread with avocado and cherry tomato
- Wholemeal pasta with salmon and spinach
- Porridge with boiled eggs, with a cup of low-fat milk
Cut out the chips, pocky, chocolates, gummy worms right now. Nuts, seeds, and fruits are the way to go. Research has shown that certain food can lead to a boost in brain energy and concentration and the good news is you have a lot more variation to choose from!
- nuts, cottage cheese, walnuts, blueberries, sunflower seeds, flaxseed, prunes, figs, dried fruits, pistachio, cashews, yoghurt
A special mention to raw nuts as they are not only rich in nutrients, but are also packed with energy so your child can head to an exam feeling energized and ready to tackle the big day! Eating it at a regular interval also helps to keep the brain active and allows it to concentrate better.
So now you have it! Some simple yet nutrient-packed meals for your little ones. Nourishing the brain should be as important as everything else to fully prepare your little champion
for their PSLE.
We at KRTC wish you and your child all the best for the upcoming examinations!
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