Notebook Archives

•    Carbohydrates :-  About 350-400g. A lot of energy is supplied by carbohydrate foods. Some examples: cereal grains, their products and root tubers. The intake of jaggery or sugar can be two tbsp per day.
•    Proteins:- About 50-70g. Vegetarians can eat pulses, legumes and nuts. Non-vegetarians may eat them in smaller quantities, because ‘flesh foods’ are high in proteins.
•    Fats:- Between 30-40ml of visible fats.
•    Avoid high-fat foods and highly salted fried foods. They cause drowsiness and can affect learning as well as memory retention during exams. They are also deficient in several important nutrients.
•    Rely more on steamed or baked non-vegetarian food. Avoid fried, grilled and smoked meats with dripping fats.
•    Stock upon your vitamins and minerals by increasing the intake of fresh fruits, vegetables and juices.
•    Eat foods rich in Vitamin A, like fish liver oils, fatty fish, liver, butter, ghee, egg, milk, milk powder and buttermilk. Plant foods lack vitamin A. they contain B-carotene called pro-vitamin A, which is converted to vitamin A in the body. The main sources of B-carotene are green leafy vegetables, carrots, ripe mango, ripe papaya and red palm oil.
•    Foods rich in Vitamin C, citrus fruits like lime, orange, amla, guava and sweet lime should be eaten.
•    Consume more iron rich foods such as green leafy vegetables, dred fruits, eggs and meat.
•    Avoid highly chilled and frozen desserts that could give you a sore throat.
•    Drink coconut water as it has a cooling effect on the body.
•    Milk being the main source of calcium, you may drink about 3-4 glasses a day. Alternatively , curds and buttermilk can also be had.
•    Increase the intake of water and other fluids.

Coffee, tea and aerated drinks can be completely avoided. The caffeine content in these beverages creates more anxiety.

Tags: food

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