It is important that children eat right and don’t give in to the temptation of eating junk food.As the saying goes ‘you are what you eat’? In that case, if during exam time your child feeds on easily available junk food, then their brains will perform poorly. It isn’t the best scenario for exams that are looming close. Parents should plan out a good diet for exams with the following food groups incorporated wisely. Eat or incorporate these in innovative recipes Eat more whole grains like oats, brown riceFruits and vegetables.Feed on nuts and seedsDrink plenty of waterHigh-protein foods will provide energy and increase metabolism, especially foods like meat, fish, eggs, dairy, pulses, sprouts, nuts etcTips to eat right during exams Eat diet rich in vitamin and minerals to meet your daily requirements that will make it much easier to perform better in exams. Diet rich in Iron and B vitamins are especially important to maintaining the physical and mental energy necessary to study well.You may stock red meat, cereals and spinach; Another good meal idea is chili that contains ground beef and kidney beans. High quantity of B vitamins can be found in whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs. Avoid chewable dietary supplements as it is not a meal. There is no doubt that dietary supplements are good, but it is better to take real food. Eat oranges that are not only rich in Vitamin C, but also fiber, beta carotene and other minerals — so it can’t be replaced by a pill. If you are going for a long study -session or heading for the library, packing whole-food items like apples, bananas, clementines, carrot sticks or dried apricots will do a lot of good. Make an habit to eat at regular intervals. The advantage is that eating regular meals helps maintain stable nutrient and energy levels, curbing the temptation of empty-calorie snacks. Eating big meals will make you feel clumsy and tired; it also keeps on turning in your stomach. During exam time, avoid eating the standard three big meals-a-day that slows you down mentally and physically. Instead, go for smaller meals, like toast spread with peanut butter, hummus or tuna, or a piece of cheese with fruit. Never skip breakfast. While much is said about the reasons to eat breakfast, less known are the best ways to eat smart in the morning. Coffee and a donut just don’t cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional quick breakfast ideas for you to enjoy!