New Delhi: CBSE Class 10th and 12th Board Examination 2018 are finally upon us.

The
stress and anxiety surrounding the examination often takes a toll on the child's
health, which further aggravates the problem. Add to that mindless eating and
munching during long study hours all add to the physical implications of
examination stress. As a parent, one may often feel helpless. Even if a parent is
supportive and understanding, many mothers worry about their child's health during
these times. Helping you out, we reached out to a nutritionist to search for what
parents can do. The reply came in the form of superfoods. These foods, when
included in diet would help a child improve concentration, give a boost to his/her
memory and counter the ill effects of stress.

All parents to please note that the key is moderation. While the child may insist
on eating anything, as a parent it is best to provide tasty yet nutritional food
cooked at home during this period. Here is a list of such super foods which are
readily available. As explained by Dr Parul Patni, these foods are commonly known
superfoods which can help you perform well. In this article, we share with you some
lesser known reasons to have them and how you can contribute to your child's
performance in the CBSE Board examinations. Related News | CBSE 10th Board Exam
2018 passing marks criteria revised, check its implication on your results

Super foods to help you perform better in CBSE Board Examinations 2018 as shared by
Dr. Parul Patni
Wheat and Rice

Substitute maida with them. The reason is very simple when we take junk food
(maida) our body has to use its vitamin reserve to digest it. Hence they leave us
with a nutrition deficit. Also being rich in fibre they help regulate bowel
movement. If you find roti and rice boring try these- fried rice, lemon rice,
tamarind rice, rice tikki etc. Chapatti can be in form of rolls like paneer roll,
soya keema roll, egg roll, etc. You may also try vegetable and hummus roll. This
way you have healthy chapatti with a twist.

Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants. However, the extreme level
of stress often makes them less desirable to students. However, they are essential,
more so during examinations. During exam stress is high and sleep is less,
antioxidant-rich fruits and vegetables will give you the much-needed strength to
fight stress. Have them in shakes, smoothie, slush, dips etc. Beetroot carrot and
amla smoothie is good for health, strawberry shake or slush. Munch on carrot or
cucumber when you take a short break.

Nuts and seeds

Known to be high in zinc, selenium, manganese. They are real super food. These
minerals help boost immunity. We don�t want children to fall stick at this time.
Almonds and walnuts can be taken as the first thing in the morning. Flaxseed powder
can be added to dal or chapatti dough, chass, fruit juice or on salad. Pumpkin and
melon seeds can be taken handful anytime during break time.

Water

Students want to have more tea and coffee to stay awake. Too much of tea, green tea
coffee drain out water from body hence making us less alert. Instead have lot of
water, juices, coconut water, chass, ginger ale ( homemade) and shikanji . Above
mentioned are better options to keep hydrated.

Milk and its products

High in calcium and protein. They make a good choice for in-between meal snacking.
Protein keeps you full for a longer time and doesn�t make you feel sleepy. Offer
your child shakes chass, lassi, paneer tikki ( baked), the patty with hung curd or
paneer, a vegetable patty with hung curd dip. Having pro-biotic curd helps in
vitamin B12 synthesis and keeps gut healthy.

Cardamom (Elaichi)

It is a known mood enhancer. If you feel your child is very stressed or anxious or
even depressed, you can use cardamom to lift his/her mood ( remember exercise is
extremely important for the same reason). Use it in tea, coffee, milk or mix 2-3
pinch cardamom powder with honey. It can also be given on exam days to keep them
calm. Not to forget its benefit to soothe a sore throat.

Dr Patni insists that while these food items are important add-ons, what is equally
important is for the child to avoid:

Fried/ oily food as it makes you sluggish and may lead to disturbed sleep
Energy and sports drink. These are high in caffeine and hence dehydrate your body
Stay away from too much on television as it doesn't let your mind relax
Dr Parul Patni is a highly qualified nutritionist and doctor of alternative
medicine with more than 10 years� experience in the field of nutrition and
dietetics. She is an alumna of Lady Irwin College and the Pusa Institute, New
Delhi. She is the author of numerous articles that have been published in national
dailies like the Hindustan Times, Navbharat Times, Economic Times and Amar Ujala to
name a few. She has been on Star News panel discussion on the topic �post-pregnancy
weight loss� and a live show on Star News to discuss �diet trends�. Dr Patni runs
her own clinic under Diet Solutions to provide natural ways for lifestyle
management. The views expressed in this article are solely Dr Patni's.