Ghaziabad. Exam time is near and the weather is also changing. In such a situation, it is very important for the health and immunity of children to remain strong. According to Dr. Shivani Aswal, a famous dietitian of Ghaziabad, due to increased study pressure during exams, the immune system of children can become weak. In stressful situations, many children start eating more junk food than required, while some do not eat properly at all. Both the conditions are harmful for health.

Why is a balanced diet important?
Dr. Aswal says that due to long hours of study and lack of adequate rest, the energy of children starts decreasing. In such a situation, light and balanced food is very important, so that the body gets proper nutrition and the brain can function better. One should never skip breakfast. Milk, egg, porridge, poha or paratha can be given with curd for breakfast. This maintains energy throughout the day and helps in concentrating on studies.

Include immunity boosting foods
At this time, it is important to include immunity enhancing foods in the diet. Seasonal fruits rich in Vitamin C like orange, guava and kiwi are beneficial. It is equally important to drink enough water throughout the day. Parents should take special care of children’s hydration. Coconut water, fresh fruit juice or homemade healthy drink can be given, so that there is no shortage of water in the body.

Essential nutrition for brain health
To increase brain function, include dry fruits like almonds, walnuts and cashews in your diet. The good fats present in nuts and seeds help in improving memory recall. By eating right, children’s anxiety is also controlled and they feel less stressed.

Stay away from junk food
Parents should try to keep children away from fried, cold and refined things. Junk food increases lethargy and can also cause throat problems. Light and nutritious food is the best option during exams.

Adequate sleep is also important
According to Dr. Aswal, many children stay awake all night studying and get only 2–3 hours of sleep. Due to this, even the memorized things can be forgotten at the time of exam. He advised to get at least 6 hours of good and regular sleep. Full sleep keeps the mind fresh and gives better results in studies.

Be careful while using phone
Social media and gaming apps can distract you while studying. If children use the phone during breaks, then do not use it for more than 5–10 minutes. Use of the phone should be stopped at least four hours before sleeping, so that sleep is not affected. With proper eating habits, adequate sleep and balanced daily routine, children can not only remain healthy but can also perform better in examinations.