In the days leading up to the college entrance examination, besides ensuring that candidates are in the best possible condition to study hard and face the test, how to let them eat well and scientifically, and guarantee their nutritional supply, has also become the most concern for parents.
Before and during the exam, parents must first ensure that the candidates' diet is clean and hygienic, and avoid eating perishable foods. At the same time, pay attention to a reasonable combination to ensure the supply of various nutrients, that is, mainly grains and beans, eat more fruits, vegetables and tubers, and eat a moderate amount of fish, poultry, eggs, lean meat, etc.
In the arrangement of three meals a day, basically follow the principle: breakfast should be of high quality, lunch should be energetic, and dinner should be light.
The following is the "Three-Meal-a-Day Menu for the Day Before the Exam":
Breakfast: A combination of staple and non-staple foods, dry and soft foods, and meat and vegetarian dishes, rich in moisture and nutrients. Small in volume but high in calories; quick and easy to prepare; try to eat a hot breakfast.
Types: Staple foods include bread, buns, bean buns, rice porridge (big or small), wontons, etc.; Protein-rich foods—milk (or yogurt or soy milk), eggs, meat; Fresh vegetables and fruits—cucumbers, tomatoes, various fruits.
Lunch: Replenish the energy consumed in the morning and store energy for the afternoon. The lunch that serves as a connecting link must be filling. But being full does not mean being stuffed or overeating; eight-tenths full is the most appropriate. Candidates should choose foods that are high in calories and rich in various nutrients such as protein, fat, and carbohydrates.
Types: Staple foods include various rice and flour products, mainly dry ones, such as rice, steamed buns, noodles. Non-staple foods include various meats, fish, eggs, bean products, vegetables, fruits, etc.
Dinner: Dinner should be light, low in fat, and easy to digest, which is beneficial for resisting fatigue and refreshing the mind. It is best to eat early. If dinner is eaten late, students may eat snacks to satisfy their hunger, affecting the intake of the main meal and leading to unbalanced nutrition.
Types: Staple foods include various rice and flour products, mainly soft ones, such as bean porridge, wontons, noodles. Non-staple foods include a small amount of meat, fish, eggs, bean products, vegetables, fruits, etc.
At the dinner table, parents should try to avoid talking about studies to prevent candidates from losing their appetite due to excessive psychological burden. Dishes should be light, less greasy, not too sweet, too salty, or too stimulating; regardless of breakfast or dinner, parents should pay attention to changing the variety of meals and prepare more fresh appetizing and heat-clearing acidic drinks such as sour citrus water or mung bean soup for clearing heat and detoxifying.
On these days, avoid a major change in the menu. Some candidates are already nervous and have poor physical resistance. If parents want to change the dishes at this time, the child's digestive system may not be able to bear it, which can easily have the opposite effect.
In addition, regarding food intake, candidates should never overeat. This will cause more blood to enter the digestive system, affecting the blood supply to the brain, which can easily make people drowsy and affect their exam performance. In terms of diet, candidates should only eat seven or eight-tenths full. Eating too much will increase the burden on the digestive system and inhibit the excitement of cerebral cortex nerve cells, affecting the transmission of information to the brain; staple foods must be eaten enough. The only energy the brain can use is glucose, and no amount of protein can be used by the brain. The variety of staple foods can be changed, about 150 grams per meal, which can be adjusted according to height, weight, and activity level; Fruits: It is advisable to eat 200 grams of fruit per day, 3-4 kinds. Fruits and vegetables are rich in vitamin C and dietary fiber to ensure the supply of vitamins; Do not go to sleep on an empty stomach. You can appropriately increase a late-night snack, preferably a glass of milk and two cookies; Pay attention to replenishing water during the summer exam: about 1500-2000 ml per day, 200 ml each time.