Before I share the sample diet plan, it is important to understand the logic behind it..
During the preparation for exams, kids are not that active physically. It’s more of a mental work. So, definitely the nutrients which will improve the efficiency of the brain are very important.
Also, a balanced meal is a must to maintain their weight, as it’s common for kids to either lose weight due to stress or gain weight by having junk or carb rich food.
Our brain works only with glucose. Hence, it is must to provide good quality carbs at regular intervals, so that they are not short of glucose. Also, they will not reach for high sugary food like biscuits and chocolates.
To improve concentration levels, haemoglobin levels should be on the higher side. This can be achieved by consuming food rich in iron, Vitamin B complex and Vitamin C.
Also, to improve brain functioning, good quality fats like Omega 3 fatty acids, which are essential fatty acids, are a must.
Since they are growing, building blocks of proteins and adequate calcium are a must.
WATER, which is also known as “The forgotten nutrient”, is very important to keep them hydrated throughout the day. It also helps them to keep a check on hunger, not leading to overweight.
Rule is to provide kids with atleast 6 meals throughout the day, nearly every 3 hours.
Each meal should be a nutrient rich balanced meal. Avoid skipping meals, as it will keep them low on glucose, reducing concentration level. Also if meals are skipped, later they may end up eating more portion of food, making them feel lethargic and sleepy and reducing concentration level.
SAMPLE DIET PLAN:
Wake up time
1 glass milk or 1 to 2 boiled eggs
1 fruit or dryfruits like dates, figs, prunes; etc. or 1 chappati or 1 khakhra.
9:30 – 10.30 am
Dal or paneer paratha
or Veg. Cheese sandwich
or Idli sambhar
or Veg sprouts poha
or Veg dal chilla
Veg egg omelette and chappati
12.30 – 1.30 pm
1 bowl of raw salad is a must with black salt & lemon squeezed on it.
1 vati dal or moong or beans or any pulses.
1 vati curd or raita or thick butter milk
1 vati green vegetable
And then phulkas or rice with ghee or coconut oil.
3.30 – 4.30 pm
Citrus fruits like oranges, sweet lime, kiwi or berries or any seasonal fruits.
Plus, nuts like almonds, walnuts, mix seeds, chia seeds; etc.
6:30 – 7:30 pm
1 glass milk or 1 boiled egg (protein is a must)
Plus some dry or cooked snacks like
or rice flakes chivda
Or roasted chana and peanuts
Or sprouts bhel
Or home made jaggery sweets
Or til (sesame) or ground nut chikki
Or home cereal bars
Or home made fried snacks like shakarpara or puri or sev or chakri; etc.
8:30 – 9:30 pm
Veg soup or salad with lemon
1 vati curd or paneer or cheese or fish or chicken
1 vati green vegetable
Phulkas or rice or khichadi with ghee or coconut oil.
Or one dish with all nutrients like
Vegetable pulav with cucumber raita
Or veg beans roll with hung curd
Or veg khichadi and kadhi
Or mixed pulse and veg soup with jeera rice and buttermilk
Or chana curry with boiled rice and mint raita
Or home made vegetable cheese pizza
Or gobi paratha with boondi raita.
At least 1 glass every hour
So 2.5 to 3 litres throughout the day.
Here are some foodstuffs which they should avoid or keep to a restricted amount:
Ready to eat food like:
Biscuits or toast or Khari like bakery products
Cereals like Chocos or Corn flakes or
Outside Fried snacks like chips or lays
Aerated drinks or sugary drinks like lemon sharbhat with sugar or glucon D or fruit juices (eating fruit is a better option)
Full fat milk & milk products
Ready to eat protein bars.
Happy Studying, Healthy Living !!
Dr. Mansi Pujara
Disclaimer: This is a general diet plan to be used as an indicative reference.
For more such articles, visit: http://www.drmansipujara.com/make-an-appointment/
One of the common questions asked is, which oil should be used for cooking ?
Whether we should keep changing oils ?
Whether we should use combination of oils ?
And, the answer is that there is NO NEED to change the cooking oil.
Logic is to select one of the best oil and keep using it round the year.
Oil which is good for health, is the one which is high in MUFA, Mono Unsaturated Fatty Acids. Such oils are thick, but liquid in nature at room temperature.
We need to avoid other oils which are high in saturated fatty acids like palm oil, vegetable oil, etc. These oils are thick at room temperature. These are difficult to digest and more often get stored in the form of fats rather than utilise as energy.
Then there are some oils, rich in PUFA, Poly Unsaturated Fatty Acids. These type of oils are comparatively thinner than MUFA. Such oils are easily digested and absorbed. When taken in excess, creates inflammation in body.
Hence, we need oils which are not very thick and not very thin like MUFA rich oils.
And the best options for MUFA rich oils, which are good for using as cooking oils are:
Rice bran oil
Filtered groundnut oil
Well, whilst we select a healthy option, it should be taken only as per the requirement. Healthy cooking oil also, if taken in MORE quantity, can be harmful.
Hope you found this useful !!
Dr. Mansi Pujara’s Clinic
Ways to book an appointment:
Call: +91 98205 39466