If your child has a big test coming up, it is essential that she study and be prepared. What your child eats the morning of a test can play an important role in how well she does. Good nutrition keeps your child's brain functioning properly and may even boost concentration and focus, two things that can help her do well. In addition to giving her a good breakfast, make sure she drinks plenty of water, which will keep her stay hydrated and alert.
Eggs
A breakfast that includes eggs will help your child get ready for his exam. Breakfast is an essential meal every day, but it is particularly important on test days, when your child needs the energy and stamina to focus and concentrate. Protein, which is prevalent in eggs, refuels your child after a long night of sleeping and gives him energy. A hard-boiled egg is a simple way to include this food in your child's test-day breakfast, but scrambled or over-easy eggs are also high in protein and are easy to prepare. Sprinkle in a small amount of low-fat cheddar cheese for additional protein.
Breakfast Cereal
Most nutritious breakfast cereals are fortified with iron, a mineral that your child needs for proper oxygen transport. A lack of iron can cause your child to feel weak and tired, which can negatively affect her performance. The Diet Channel adds that iron will increase your child's mental alertness and energy. If your child's test is not until afternoon, pack a snack of dry cereal so that she gets an iron boost right before the exam.
Make sure the cereal is low in sugar. Too much sugar can cause your child's blood sugar to spike and then plummet either before or during the test.
Nuts
Nuts have protein and fiber, two nutrients that can boost your child's energy and keep him alert during his test. Nuts also contain choline, which plays an important role in memory function. If your child's memory is working well, he is more likely to recall the information he needs to do well on his test. Add a handful of almonds or walnuts to your child's morning cereal or oatmeal, or pack them in a container for him to eat at lunch if his exam is later in the day. Eggs are also a healthy way to add choline to your child's test-taking diet.
Avocado
Omega-3 fatty acids are important for your child's brain. Omega-3 fatty acids improve cognition, which may help her do well on her test. Adding three or four slices of avocado to a breakfast burrito or egg sandwich is one way to prepare your child for the test. Add some avocado to her lunch sandwich, or mash up and serve avocado with fresh vegetables. Salmon, walnuts and flaxseed also supply omega-3 fatty acids.
References
- KidsHealth; Ready, Set, Breakfast; September 2010
- MayoClinic.com; Healthy Snacks for Kids: 10 Child-Friendly Tips; June 2011
- Children's Hunger Alliance; Kids Who Eat Better Do Better In School
- The Diet Channel; Brain Food for Kids: Feed Your Children So They Excel At School; Marissa Lippert; October 2006
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