10 Healthy Foods To Keep Your Child Alert During Exam Season
If your kids are always complaining about being tired, perhaps it's time to look into their diet
Exam season is here for our children, and if your little ones are always complaining about how they're always tired and sleepy, perhaps it's time to look into their diet. Their fatigue could be due to sugar crashes, which happen after consuming a large meal of carbs. Experts suggest having a variety of foods instead, which keeps blood glucose levels consistent and prevents a sudden drop. Smaller and more frequent portions are also another way to keep energy levels consistent.
Not sure what to prep for their next meal? These 10 foods will help junior stay focused while they're having their exams and keep their energy levels up so they won't doze off.
Start your child’s day off with a hefty serving of whole grains. Steel-cut oats are made of complex carbohydrates that contain fibre. This allows the sugar to be delivered to the brain steadily, which aids in enhancing memory and concentration levels. Top the oatmeal with maple syrup to ward off a cold! Try our Bircher Muesli recipe or get your hands on Harraways Steel Cut Oats, $4.95, from NTUC Fairprice.
This nutrient-dense vegetable is rich in antioxidants and has immunity-boosting effects. It also contains calcium which plays a part in your child’s development. Getting your child to eat greens can be a challenge, so try blending them with fruits to make a smoothie or mix them in with minced meat to create meatballs!
Make this creamy pasta dish that your child won't be able to pass up. It's not just yummy, but also contains brain foods like spinach and almonds. Get the recipe here.
Iron in red meat combines with proteins in the bone marrow to create haemoglobin that carries oxygen to different parts of the body. A constant oxygen flow helps to decrease feelings of lethargy, poor concentration and short attention span. Alternative sources for iron are beans, seafood and iron-fortified cereal.
Beef up your child's iron intake with this ultimate beef burger recipe. Get the recipe here.
It contains healthy bacteria that can boost immunity and digestion. Not only does yoghurt improve your child’s gut flora, the hint of sweetness in it provides enough sugar for them to last through the day without a sugar crash.
Hunger can often distract your child from whatever they’re doing. Peanut butter helps ward off distracting hunger pangs while still keeping your child full, thanks to its protein and fat content. Magnesium in peanut butter has a calming effect on the central nervous system which can help children who suffer from hyperactivity and a lack of focus.
Aside from being famous for their antioxidant properties, blueberries can help keep your child’s mind sharp. Eating blueberries has been proven to improve memory and learning capabilities. Research has shown that the minerals in blueberries help to better cognitive function in our brains.
The human body cannot produce omega-3 fatty acids and we can only get them from oily fish like salmon and tuna. These fishes contain omega-3 fatty acids that are suggested to improve focus and concentration.
Omega-3 fatty acids can also do wonders for eye health and serve as supplement for different parts of the brain.
Simply pop this into the oven and bake for about 20 minutes. Minimal washing up needed! Get the recipe here.
Much like salmon and other fatty fish, walnuts contain heaps of omega-3 concentrates and proteins that are great for keeping energy levels up.
The monounsaturated fats in avocado help your child's nerves function better and stay alert for longer. If your kids don't like the taste of avocado itself, try using avocado oil instead and add some to their food.
Technically water isn't a snack, but it is still important and beneficial for your children. A lack of water in the body and brain may cause problems with focus, memory and brain health. Your child is able to think and learn better when their body is not dehydrated.
Text: Atika Lim, Elizabeth Liew, and Melody Bay. Updated by The Singapore Women's Weekly on 21 September 2023.