Ace the PSLE ― Eat these foods!

Don’t let PSLE stress get junior down ― feed him these top foods, so he’ll clear the exams with ease!

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During high-stakes exams like the Primary School Leaving Examinations (PSLE), junior’s brain is going to need all the fuel it can get from their diet. Sticking to a healthy yet power-packed diet will help their body weather the stresses of prepping for papers.

Your child should be eating a wide array of foods and in adequate proportions said P Afrose, nutritionist at Eat Right Nutrition. She advises that your child should consume at least five to six servings of rice and whole-grain alternatives, two servings of fruit, vegetables and variety of meats daily. Milk should also be a part of their diet — between 250ml and 500ml a day should suffice.

Exercising during study breaks can improve energy and concentration levels while regulating exam-related stress and anxiety suffered by your kid. Afrose adds that prior research has shown a child’s academic performance improves with exercise. The Health Promotion Board suggests that 60 minutes of exercise with moderate to vigorous intensity every day.

“If you are thinking of using yummy treats as a reward to prod junior into studying harder for the exams, Parveen urges you to stop.”

If you are thinking of using yummy treats as a reward to prod junior into studying harder for the exams, Afrose urges you to stop. These “reward” foods — fast food, candy and cookies, in particular — tend to be high in sugars and fats. They not provide the vital nutrients that their body needs. Try and include these eight foods instead:

1) Salmon

Salmon is a good source of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — which are vital for proper brain functions. DHA in particular, is more prevalent in the brain and has been shown to help reduce the likelihood of developing Alzheimer’s disease.

Afrose notes, “Salmon has the active form of EPA and DHA which the body uses readily.” Other types of fish rich in omega-3 fatty acids include trout, mackerel, herring and sardines.

2) Walnuts

Rich in antioxidants like vitamin E, walnuts are good for enhancing cognitive functions. Your child’s brain development gets a boost too, especially since walnuts are a good source of alpha-linolenic acid and linoleic acids.

3) Broccoli and cauliflower

These cruciferous veggies are rich in choline, used to in the body to form neurotransmitter acetylcholine. Afrose notes that it plays an important role in brain development.

An inexpensive — and natural — food to boost kiddo’s sharp sight is next…