Metabolic rate is different for a child than an adult, is lower in women than in men. Varies from one individual to another depending on the activity taking place, according to the e ity. There are many factors involved in diet, the only thing agreed upon are to be balanced and it must contain the necessary nutrients to reach the optimal nutritional status.
To achieve this optimal nutritional status is due to provide the body a certain amount of energy nutrients to carry out the metabolic and physical activity. And nutrients with plastic and adequate regulatory functions, are proteins, vitamins and minerals.
When the daily activity that takes place is both physical and intellectual energy needs increase and should be a higher supply of some nutrients. So students require a certain power that they do not cause physical fatigue, which would impact particularly in their intellectual activity. Eating habits have changed in today’s society and can best be seen is in the diet of children and young people with diets rich in fats and carbohydrates, but we must also note the opposite effect with eating problems like anorexia and bulimia. The scarcity or excess of certain food upsets the optimal nutritional status.
The student must have a satisfactory diet, containing all food groups, reinforcing those that provide energy and often more physical activity. And vitamins and minerals that enable it to increase or maintain their ability to concentrate and study.
Data for a Healthy Brain
The brain needs a balanced diet to function properly. So to think, memorize, recall, etc.., Eat foods that contain the nutrients your brain needs to be awake.
Remember that there are vitamins and minerals that are directly involved in concentration, memory, cognitive performance and mood. If the body lacks them will be much harder for your brain perform at its best.
- Do not let your child skip breakfast because you can lower glucose and that affect their school performance. Remember what happened between 10 and 12 hours fasted overnight and if no food in the morning test will feel lethargic, listless and even fall asleep in class.
- Do not eat too much at night, worse if high-fat foods because your stomach will require work over the account and the next day you will feel tired. Another likelihood is that you have upset stomach and it will prevent you study well during the day.
- At exam time encourage your children to consume lots of vegetables because they contain potassium, magnesium, folate and fiber (among other things, helps regulate bowel movements). Feel good, consider and render better in everything.
- In the evenings or while studying do not eat sweets such as candy, pasta, biscuits, fast food, this will give you energy but also many extra pounds. It is better for the brain eat beans, nuts and peanuts. Eat yogurt with a cheese sandwich with lettuce or meat. Another option is to eat fruits and make fruit juices.
- If the nerves he has lost his appetite, prepare nutritious dishes: Add cooked egg and grated cheese or milk to the dishes you can, prepare fruit salad and mix with nuts, give ham, cheese, tuna and sardines and prefer to drink yogurt, because they are more nutritious foods.
- Press to plan well the study days, remind your child make time to study, eat and rest. Sleep also is important because the mind does not surrender if the child or young person feel tired.
- The excessive consumption of stimulants such as coffee drinks, tea, soda or other stimulant drinks keep the mind awake but not increase the concentration or memory. Natural fruit juices mixed with celery, alfalfa, water or herbal teas are a healthy and nutritious option.
- Do not forget that the only way to perform at your best is to keep the body and mind well rested. For this it is necessary to sleep at least 8 hours. In case of difficulty sleeping relaxing resort to tea (orange blossom, lemon verbena, lemon balm, hawthorn, verbena, lime, etc..) Or a glass of warm milk with honey at bedtime.
- We do not recommend diets without medical or nutritional criteria, as they may cause dizziness or anemia, fatigue, irritability, sleep disturbances, depression and so on., Impacting negatively on health and intellectual capacity.
- In this era is quite often the unjustified increase in the sale of vitamin and mineral supplements. A well-balanced diet that includes foods from all food groups consumed daily, will cover all the needs of energy and nutrients, without resort to any form of supplement.
- A poor diet combined with the panic attacks that occur during exam periods can cause a teen to have weight problems or worse develop bulimia or anorexia if parents do not monitor what they are eating.