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12.09.2020

Healthy Eating Habits

Eating regularly: Human brain needs glucose to work at its best. Eating regularly throughout the day helps keep blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.
Getting healthy fats: Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and anxiety.
Eating the veggies: Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for the body. These vitamins and minerals work to neutralize harmful molecules produced when the body is under stress.
Adding high-fiber foods: Stress results in cramps and constipation. Fiber keeps the digestive system moving. A normal meal should provide at least 25gm of fibers per day .High fiber intake has been associated with greater alertness and decreased perceived stress. A nutrient-packed, high fibre diet with whole grains, vegetables, fruits and legumes (beans, lentils and tofu). oatmeal, nuts, beans is highly advisable.
A meal high in calories: Carbohydrates trigger release of the neurotransmitter serotonin, which soothes the body and the mind. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low calorie cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice is enough to relieve the anxiety of a stressful day.
Slowing down and relaxing at meal time: Meals and snacks should be taken slowly and in a relaxed manner so that one can enjoy the taste of food. One should learn true hunger and eat when hungry.
Drinking enough water: Water quenches thirst and helps in feeling full, which can curb the urge for caffeine or stress-related eating.

Dr. Karuna Chaturvedi
H.O.D. - Dietetics Department & OPD Consultant

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