With the National College Entrance Examination and High School Entrance Examination approaching, in addition to ensuring that students are in their best condition for reviewing and taking the exams, how to make them eat well, eat scientifically, and guarantee their nutritional supply has become the most concern for parents. In this regard, Lu Yingjie, a specially appointed expert of the first batch of the Family Education Lecturer Team of the All-China Women's Federation, a senior lecturer at the Educational Psychology Research Institute of Peking Founder University, and director of the Psychological Research Center of Zhengzhou No. 1 Middle School, pointed out that during the pre-exam period, a child's diet should not change too much. Children should eat as they normally do. As long as they are not picky or have a poor appetite, and pay attention to nutritional balance in their three daily meals, that will be sufficient.
What they normally eat, less change before the exam
As the National College Entrance Examination and High School Entrance Examination approach, many parents have started to prepare a variety of delicious foods for their children. Some parents even specially look for folk remedies to "nourish the brain and calm the heart" for their children, giving them large amounts of food or supplements. Regarding this, the teacher introduced that this practice is completely unnecessary. The teacher reminds parents, "Children should eat as they normally do during this period, and it is best not to blindly change their diet plan before the big exam." Because most students now do not lack nutrition, and adolescents can absorb various nutrients quite well, three meals a day can fully meet their needs. "If parents deliberately change the diet their children have already formed, their bodies will need to readjust. If they cannot adapt, it will not only affect their physical health but also easily create a tense family atmosphere, increasing their mental burden."
Regarding the various pre-exam health supplements and nutritional products on the market, Teacher Lu believes there is no need to buy them. "Health supplements cannot replace daily food. Over-reliance may instead cause children to lose their sense of urgency, leading to slackness and dependency. For students from average families, expensive health supplements can create psychological pressure, affecting their studies and不利于发挥水平 (not conducive to performing at their best)." Teacher Lu said. Although the pre-exam diet should not change too much, the teacher also reminds parents to pay attention to nutritional balance. "During this pre-exam period, provide more fresh vegetables, fungi, and other foods rich in fiber, and appropriately increase protein from sources like milk and eggs. Avoid eating unclean foods like fried foods and street snacks."Parents should create a good dining environment
"Study a bit more, play a bit less." "Time is running out, it's all up to you." "Try a little harder to get into a top university." These are phrases many parents of exam candidates often say. Little do they know that repeating these reminders and expectations at the dinner table again and again will not only affect the child's mood and appetite but also create great mental pressure for them. The teacher reminds parents that the pressure from society, school, and the students themselves is already very high during this period before the exam. Therefore, as the students' support system, parents must create a good family and dining environment for them. At home, try not to mention unhappy things. At the dinner table or during the meal, avoid talking too much about exams, prestigious schools, or grades, so as not to create greater pressure for the child, affecting their appetite and absorption. In addition, if a child eats less or more only because of the exam, parents should guide them appropriately and not force them to change. Forcing a change will only add pressure to the child. Parents should learn to compromise appropriately. "For example, if a child doesn't eat breakfast, don't force them. Instead, prepare some snacks for them to eat during the morning break. Once the exam is over and the pressure is relieved, the child will naturally return to their original eating habits." Teacher Lu said.
Special Reminder: Pre-exam Nutritional Recipes
[Breakfast] A good breakfast is very important for maintaining high energy levels. Morning energy should account for 30% of the total daily energy. Because after waking up in the morning, the cerebral cortex is still in an inhibited state, many children have poor appetite and eat little. Therefore, breakfast should consist of high-quality, high-calorie, and easily digestible foods that are also filling, such as eggs, milk, bread, and fruit. [Lunch] The body consumes a lot of energy in the morning, so lunch should be satisfying and nutritious, accounting for 30%-35% of the total daily energy and nutrients. It should include grains, meat, vegetables, and soy products. [Dinner] In the summer heat, digestive juices decrease, so dinner should be based on grains and vegetables, with a light and easily digestible flavor. The staple food can be rice, noodles, or millet porridge, with side dishes mainly being fish and soy products, a small amount of skinless meat, and at least half a pound of vegetables. [Snacks] You can add snacks during afternoon or evening study sessions. Recommended late-night snacks are nuts, milk, yogurt, small breads, and small cookies. The time for a late-night snack is generally between 8 PM and 9 PM. [Fruits] It is advisable to eat two fruits a day. Fruits and vegetables are rich in vitamin C and dietary fiber (such as oranges, kiwis, etc.). Vitamin C can not only promote the absorption of iron in the body, but more importantly, it can increase the utilization of oxygen in brain tissue. Additionally, some students get very tired from studying, with their brains in a state of tension and excitement, which affects their sleep. Therefore, it is best to drink a glass of milk and eat some bread or eggs for a late-night snack, which can not only replenish nutrients but also have a calming effect.