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World’s biggest school prepares Indian kids for life

The first day in class for any new pupil can be an overwhelming experience, so imagine arriving for lessons as one of 40 000 pupils.

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21 Oct 2012 07:53 – AFP

Indian schoolchildren gather in front of The City Montessori School in Lucknow. (AFP)

That is the number on the roll-call of the world’s biggest school.

The latest edition of the Guinness World Recordsawarded that title to the City Montessori School (CMS) in Lucknow, which had 39 437 registered pupils in the 2010/11 academic year.

The school says enrollment numbers have already risen above 45 000, with 2 500 teachers, 3 700 computers, 1 000 classrooms – and one of the hardest first 11 cricket teams to break into.

CMS, as the school is known, was opened by Jagdish Gandhi and his wife Bharti in 1959 with a loan of 300 rupees and just five pupils.

Today it sprawls over 20 sites in Lucknow, the capital of Uttar Pradesh state, and is as famous for its exam results and international exchange programmes as for its scale.

“The phenomenal growth of our school is a reflection of our efforts to please our parents with our service to their children,” said Gandhi, who is still involved in the school’s management at the age of 75.

Heartening
“Our students have exceptional academic results each year and outstanding global exposure. Getting this Guinness record is heartening but it’s not just about size,” he said.

The pupils, who are aged between three and 17, all wear uniform and each class has about 45 members, but the whole school never gathers for assembly as there is nowhere big enough to hold them.

CMS, which receives no government funding, charges 1 000 rupees a month in fees for younger pupils, rising to 2 500 a month for seniors.

“In such a large school, there are many advantages, one being you get to make a lot of friends across the many sites that we have,” Ritika Ghosh (14), who has been at CMS for two years, said.

“But as the school is so huge it takes a lot of effort to get noticed. Otherwise you are just one of the thousands that study … There are certainly more challenges and competitions, which in the end prepares us for real life.”

Jai Jagat
Fellow pupil Tanmay Tiwari (16) credits the large size of the school for making him more outgoing.

“I used to be very shy but the school has given me that confidence,” he said. “Now I am in the college team, debating in national competitions.”

The school’s size is matched only by its idealistic ambitions, with pupils taught a philosophy of universal peace and globalism under the motto: “Jai Jagat” (victory be to the world).

With pupils under fierce pressure to get good exam results, sport is not always a top priority, but cricket coach Raju Singh Chauhan says selecting a team is still tricky.

“To fish out sports talent in the 45 000-plus students can be a huge problem,” he said.

“For this reason we hold inter-branch competitions to dig out the best children and then eventually we get the bigger picture and our best 11 for the team.”

Awe-inspiring
CMS first held the title of the world’s biggest school in 2005, when it had 29 212 pupils, beating the previous record holder, the Rizal High School in Manila, Philippines, which had 19 738 pupils.

Alumni include Ushhan Gundevia, an executive banker at Goldman Sachs, and Prakash Gupta, a senior United Nations diplomat in New York, as well as Harvard scholars and several leading surgeons and scientists.

“The school is an inspiration not only to the pupils, but also to anyone, anywhere who wants to make a positive difference,” Craig Glenday, editor-in-chief of Guinness World Records, said from London.

“The school understands that teaching is the most sacred of professions, and from humble origins to being the largest and one of the most respected educational establishment in the world, it is a truly awe-inspiring story.” – Sapa-AFP

All material © Mail & Guardian Online. Material may not be published or reproduced in any form without prior written permission.

Source: http://mg.co.za/print/2012-10-21-worlds-biggest-school-prepares-indian-kids-for-life

Kids better behaved when they sleep: study

Reuters | 17 October, 2012 10:56

Image by: Gallo Images/Thinkstock

Maybe parents should let their children sleep in a little more — it may help improve their behaviour and make them less restless in school, according to a Canadian study.

On the flip side, few parents are likely to be surprised to know that cutting back on children’s sleep time seems to make them more likely to cry, lose their temper and become frustrated, according to the researchers, who published their findings in Pediatrics.

“You can think about it from a lot of different angles,” said Reut Gruber, of Montreal’s McGill University and Douglas Research Center, who led the study. “What we are showing here is that it can go both ways in terms of behavior and academic performance.”

While Gruber’s team is not the first to link sleep and behavior, few studies have looked at whether more sleep actually leads to better behavior in school children.

For the study, they recruited 33 children between seven and 11 years old to be followed over two weeks.

For the first week, the researchers monitored how long the children slept — about 9,3 hours, which is short of the 10 hours suggested by the US National Institutes of Health.

The children were split into two groups for the second week.

One group’s parents were told to add an hour to their kids’ usual time asleep, while the other group was told to cut their sleep time by an hour.

Half of the children did lose an hour of sleep each night, but the other group was only able to add about 30 minutes.

Still, that seemed long enough for teachers to notice an improvement in the kids’ behavior.

After the first week of monitoring, the teachers answered questions that rated the children’s emotions, moodiness and restlessless at school on a scale from zero to 100, with higher scores indicating worse behavior and scores above 60 indicating a behavioral problem.

The baseline score for both groups before the sleep manipulation began was about 50, but after a week of the experimental sleep changes teachers, who did not know which group any of the children were in, rated the kids again.

The children who got the extra 30 minutes of sleep during the second week scored, on average, about 47, meaning their behavior had improved. But the children who lost an hour of sleep each night were scored about 54.

Gruber said that while the study only included 33 kids, it was still able to show that more sleep leads to better behavior.

But the parents’ reporting of sleepiness and behavior may have been influenced because of course they had to know how much more sleep their children were getting.

But she said it could be hard to add extra sleep in the evening, given how busy children’s lives have become, and that perhaps adding just a little more in both morning and evening would help.

Source: http://www.timeslive.co.za/lifestyle/2012/10/17/kids-better-behaved-when-they-sleep-study

Are you a slave to your teen?

You’re only 39, but today you feel 75. Your teenaged child has been at it again – shouting, slamming doors, leaving dirty clothes strewn about and what’s more, he came in an hour after curfew last night. And he wants more money for his cellphone account.

Is this normal teenage behaviour that can be found in most households at some time or other, or are you being a slave to the whims of your teenaged son or daughter?

“It must be remembered that this is the age when children’s identities are formed and that there is a conflict between their identities in their peer group and those in their families,” says Cape Town psychologist, Ilse Terblanche. “This is also the age at which your children are likely to push the limits to see exactly how far they can push your tolerance levels and your rules.”

And it’s when these tolerance levels get pushed that you can feel your stress levelsrising to unacceptabel levels.

“Every family is different and operates in a different manner, but there are certainly things which could quickly form very unhealthy patterns in a family.”

So are you doing things for your children that they should be doing for themselves?

The following are signs that you may indeed be becoming a slave to your teens:

Tantrum manipulation. You want to keep the peace at all costs and the mere threat of another screaming tantrum is enough to make you give in to your teen’s whim. You suddenly find yourself agreeing to buy a new garment, to do endless fetching and carrying or allowing her/him to go to a party where there will be no adult supervision. Anything to avoid more slamming doors and insults.

Tidying their rooms. If you are tidying up your teen’s room, sweeping, dusting, making the bed, fishing breadcrumbs out from under the bed and picking up clothes off the floor, you are doing something which your teen should be doing him/herself. If you are afraid that it may simply not be happening unless you do it, stop for a month or two and see how much your teen enjoys living among the dust and the debris. And what’s more you don’t have to look at it – that’s what doors are for.

Cash cow. Few parents have an endless money supply. And, even in the unlikely event that you do, it is not a good idea to make that available to your teens. Most parents know the desperation of being expected to fork out for designer clothing, expensive outings or other luxuries when they really don’t have the money. And when they say so, they are just not believed. Parents are not cash cows and also have strict budgets to stick to. When you are financing a life of luxury for your teen while you haven’t had a treat in ages, you’re being taken for a ride. Set them a fixed budget, within reason, and don’t interfere too much. Don’t come to the rescue if they make a poor decision. You will be setting a pattern for life. (And no unlimited cellphone accounts, either!)

Helping with homework/projects. Does the finding of images off the net for your teen’s project on Brazil become your problem? Why is it necessary for you to worry about the homework of a 16-year-old? Have you thought of the fact that he/she doesn’t have to worry, because you are doing it for them? You can show interest, but draw the line at taking responsibility. And if a project doesn’t get handed in on time and loses marks or your child spends three afternoons in detention for not having done homework, maybe the message will sink in about whose problem this really is.

Last-minute notifications. You’re rushing out the front door on your way to a meeting, handbag and keys dangling, lipstick in the other hand, when you’re told he/she needs R50 for the school outing that day. Or they need to take a cake to the cake sale. Or wear something green for Arbor Day. If you drop everything and make the impossible happen, you’re setting yourself up. It’s going to happen again. Insist on timely notification, otherwise nothing will be done.

You make excuses for them. Your child forgets to prepare for a test, or doesn’t feel like taking part in the swimming gala, and you’re prepared to send a sick note to the teacher to explain his/her absence. You are helping your child establish bad habits and avoidance behaviour. All of life is not fun and games, and the earlier we learn this, the better. You are standing in your child’s way of accepting responsibility for their own lives.

You expect no help with chores. You work all day, but come home to a wrecked house and two teens lying sprawled in front of the TV. Children can be expected to help with the household chores, but if you do everything for them and clean up after them, why should they bother? Divide household chores and give each person an area of responsibility. And don’t fall for the oldest trick in the book – doing it so badly, that it’s less hassle for you to just do it yourself. You’re being had.

You give in to food whims. Everyone has food preferences and if no-one in your family likes peas, you’re not going to cook it twice a week. But if you find yourself having to cook several separate meals to indulge everyone’s whims, you’re being taken for a ride. A 15-year-old is quite capable of making his/her own fruit salad or baked potato rather than having the family meal. It’s fine to indulge whims every now and then, but remember what Erma Bombeck said: “Your child only gets to say what’s for supper if he’s buying”.

Feeding their friends. And on the topic of food – a hungry horde of teenagers can clean your fridge and food cupboards out like a column of military ants. If it happens once in a fortnight, fine, but if it is a daily occurrence, you have a problem. If you’re finding yourself feeding other people’s children on a daily basis, put a stop to it. Or stop buying food they like. How exciting can brown bread and butter be? The message will hit home soon.

Playing off parents against each other. This is an old trick. Whether parents are divorced or not, even young children learn to exploit a situation where there is either discord or inconsistency in the application of rules. It is a very natural thing to do and something you yourself more than likely tried when you were a kid. Don’t fall for comparisons about how great your spouse or ex-spouse is, how much he/she allows them to do, spends on them etc. You are a parent, not a contestant in a popularity contest. In the long run, children will value consistency a lot more than indulgence, which only serves to make them feel insecure.

Your rules don’t rule, OK. If the rules you have decided on together simply get ignored or broken regularly, you need to put your foot down. But you cannot blame your teens if you are inconsistent in applying the rules. They need to be set down and stuck to, otherwise no one is going to take them seriously. You cannot allow teens to do whatever they please. Someone of 14 usually just does not possess the kind of judgment needed in really tricky situations. And let’s face it, the world out there can be a dangerous place at times.

(Susan Erasmus, Health24, updated July 2010)

Source: http://www.health24.com/Woman/Friends_and_family/711-3572-3574,26626.asp

Be a PARENT not a FRIEND

Parents who impose strict rules on their teenagers have a better chance of raising drug-free children, according to a study by the National Centre on Addiction and Substance Abuse.

The study found that teenagers living in “hands-off” households are twice as likely to abuse drugs as the average teenager, while teenagers with absentee parents are four times as likely to abuse substances.

Surprisingly, despite conventional wisdom that many teens don’t want their parents to establish rules and expectations, the teens with the best relationships with their parents, were the ones whose parents closely monitor and restrict their activities, according to a story about the study on CNN.

While 47 percent of teens living in “hands-on” households reported having an excellent relationship with their fathers and 57 percent an excellent relationship with their mothers, only 13 percent of teens with “hands-off” parents have this relationship with their fathers and 24 percent with their mothers.

“Moms and dads should be parents to their children, not pals,” said Joseph Califano, chairman of the Columbia University-based centre. “Mothers and fathers who are parents rather than pals can greatly reduce the risk of their children smoking, drinking and using drugs.”

Parents in “hands-on” households consistently take at least 10 of the following actions:

•  Monitor what their teens watch on TV and the Internet
• Put restrictions on the CDs they buy
• Know where their teens are after school and on weekends
• Are told the truth by their teens about where they really are going
• Are “very aware” of their teens academic performance
• Impose a curfew
• Make clear they would be “extremely upset” if their teen used pot
• Eat dinner with their teens six or seven nights a week
• Turn off the TV during dinner
• Assign their teen regular chores, and
• Have an adult present when the teens return home from school

(Susan Erasmums, Health24, August 2007)

Source: http://www.health24.com/Woman/Friends_and_family/711-3572-3574,11656.asp

The 8 Secrets of constructive arguments

When it comes to confrontations, many of us are programmed to think of them as a win-or-lose situation. As a result, we often avoid conflict to help keep the peace. But that can take a toll on our health: A University of Michigan study found that couples who usually held their tongues during conflict had a greater risk of death. That’s because suppressing emotions can increase the production of damaging stress hormones, explain experts.

In fact, arguments are often a sign of a healthy relationship. In reality, free expression of an honest disagreement is a sign of mutual trust and respect. And they often strengthen your bond: Some of the more common benefits of healthy conflict are gaining insight into the relationship, establishing new patterns of behavior, focusing on issues that require attention and becoming aware of others’ needs and goals.

But that doesn’t mean you can pick a fight with your spouse in the name of love or longevity. The key is first learning how to argue constructively — without automatically dissolving into tears and reaching for a box of tissues. To engage in a healthy discussion, here are my guidelines to have a constructive disagreement:

1. Pick a time and place
Something on your mind? Don’t ambush your husband when he’s tired, hungry, unprepared or distracted. Instead, request to have the discussion later, like after dinner — when both of you can devote your full attention to the conversation.

2. Keep the pulse on your emotions
Strong feelings interfere with your ability to rationally process and discuss the issue at hand. If you find your voice rising and anger bubbling, take a break to let them simmer down. Then revisit the issue when you’re able to approach it rationally.

3. Take note of your non-verbal messages
During the conversation, use appropriate eye contact to signal that you’re listening and trying to understand. Make a conscious effort to avoid negative facial expressions or eye rolling.

4. Be direct
Before the discussion, determine what’s troubling you and what you need from the other person so you can communicate it. And stick to the issue at hand. Attacking the other person or his personality isn’t constructive; it just leads to hurt feelings.

5. Focus on the present issue
Avoid bringing up past problems or throwing out multiple grievances at once. If you’re upset that your husband bought a new flat-screen without advance notice, for instance, don’t be tempted to call him irresponsible and accuse him of never taking out the trash. He’ll just feel attacked.

6. Own your feelings with “I” statements
Beginning sentences with “you” automatically puts the other person on the defensive. Rather than say, “You’re so irresponsible,” for instance, say “I feel upset that you don’t consult me before big decisions. We should be a team.”

7. Identify and manage goals
Conflict is often goal-driven, so determine what you need and where there’s common ground. (“Let’s focus on growing our family vacation fund.”)

8. Know when to agree to disagree
There are some conflicts, especially those related to morals, values or personal beliefs, that can’t be fixed by listening more or challenging less. Sometimes you have to drop the issue.

Conflicts and disagreements shouldn’t be stressful, dysfunctional or detrimental. You shouldn’t burst into tears and reach for the tissues during an argument. With understanding of why conflict occurs and how to find an agreeable solution, confrontation can serve as a building block for a healthy relationship. 

(Brenna Hicks for Beauty & Confidence)

(Picture: Couple arguing from Shutterstock)

Source: http://www.health24.com/Woman/Your_partner_women/711-3578-3580,77141.asp

Kilojoule BOMB in your beverages

True, most drinks don’t contain any fat. But that doesn’t mean they can’t still be fattening.
BY CARINE VISAGIE

You watch your weight, you eat sensibly and then you down the equivalent of 13 slices of white bread without thinking twice. It sounds crazy, but when last did you consider the kilojoule content of your drinks?

Your daily fluid intake may be the reason you’re gaining weight. The drinks we’ve totted up below add up to around 3 000kJ – that’s almost a third of the recommended daily energy intake for an average, moderately active woman.

So it’s time to face the fact that, thanks to their sugar content, various beverages – from soft drinks to hard tipple – are actually crammed with kilojoules.

If you compare drinks and bread on kilojoule content, you’ll find that a can of cider, for example, can provide about 843kJ – that’s almost as many kilojoules as four slices of bread (based on one slice of Blue Ribbon white bread = 221kJ). A large glass of wine or a can of milk stout isn’t far behind and neither is a Coke or Fanta. Take a look at the table below, and you’ll see what we mean:

 

Volume (ml)	Beverage	Energy value (kJ)
340	Castle Milk Stout	758
340	Castle Lager	570
340	Caste Light	438
340	Low alcohol beer (Woolworths)	391
340	Redd’s Cider	843
120*	Dry white or red wine	353-504
120*	Semi-sweet white wine	781
120*	Semi-sweet rosé	781
60	Port	664
100	Sparkling wine	311
25	Whisky, brandy, gin, vodka	250
25	Van der Hum (Bols)	338
340	Tonic, Dry Lemon	470
340	Coca-cola, lemonade	585
340	Soda water	0
340	“Lite” cool drinks	55-60
340	Grapetiser	762
340	Fanta Orange	714
340	Apple juice	478
340	Coffee/tea with 2 tsp of sugar and low fat milk	174

Over the past few decades we seem to have forgotten that beverages were never meant to be kilojoule bombs – except perhaps for boneboosting whole milk, sports drinks and special formulations for the clinically malnourished. Beverages were meant to be, well, beverages. Their sole purpose: to quench thirst.

What’s the ideal drink?
Don’t hold out hope for a glamorous beverage that’s a taste sensation and low in kilojoules. Plain water is still the best way to fulfil your daily fluid needs, says the Nutrition Information Centre of the University of Stellenbosch (Nicus). When a US beverage panel recently weighed up the benefits and drawbacks of daily drinks, water came out tops.

According to Nicus, water is highly recommended for daily fluid intake. It provides no additional energy, making it ideal for overweight or inactive adults. It also provides variable amounts of minerals such as calcium, magnesium and fluoride, depending on its source.

Water is followed in favour by tea, coffee, low-fat and fat-free milk and drinking yoghurts, diet or artificially sweetened cooldrinks, drinks with some nutritional benefits (such as fruit or vegetable juices, full-cream milk, alcoholic beverages and sports drinks) and sweetened drinks (all in this order).

The panel came to the somewhat surprising conclusion that it’s better to drink a cup of coffee (without the sugar and full-cream milk, of course) than it is to drink a glass of orange juice. The key seems to be energy value: on its own, coffee has no kilojoules and is packed with antioxidants. While juice is a good source of vitamins, you should limit the quantity you drink.

The general rule of thumb is the sweeter the drink, the more kilojoules it contains.

Easy on the alcohol
Alcohol also ups the kilojoule load. “On its own, alcohol provides about 29kJ per gram. So the stronger the drink, the higher the kilojoule count,” says Irene Labuschagne, a registered dietician at Nicus.

Remember, it’s not just the alcohol that contains kilojoules, the mixer is as big a culprit. A neat brandy contains only 250kJ, but mixed with half a can of Coca-Cola, the kilojoule content shoots up to almost 550kJ. Rather stick to ‘lite’ mixers.

To keep the weight off, go for drinks that are low in alcohol and sugar. Have a dry white wine spritzer (250kJ), a glass of bubbly (311kJ), a vodka and diet cranberry juice (280kJ) or a can of light beer (438 kJ).

More water, less sugar, less alcohol
In general, selecting the right drink is quite a simple calculation. If you stick to plain, unsweetened water and other low-kilojoule drinks, you can indulge in the odd helping of chocolate. Reach for drinks that contain more water, less sugar and less alcohol, and both your weight and health will benefit.

If you limit the kilojoules you get from your daily beverage intake to 1 000kJ, you can lose between 0,5 and 1kg a week. Now there’s something to drink to!

* Note that restaurants often serve double this amount: approximately 250ml wine per glass.

(Health24 & YOU Pulse magazine, updated September 2011)

Reference:
The New Complete Kilojoule, Carbohydrate & Fat Counter: South African Edition. Published by STRUIK (2006).

Source: http://www.health24.com/dietnfood/Beverages/15-3337-3483,39176.asp

How to pass Matric and other tips for people sitting examinations

Cape Town – It’s make or break time for thousands of matric pupils across the country. What happens in the next weeks will have a great influence on their futures, and it appears pupils are being proactive in taking the extra measures needed to pass their final exams.

Non-profit organisation Mindset Learn Xtra provides a set of free revision resources and services aimed at helping tens of thousands of grade 10 to 12 pupils.

Pupils can get help in mathematics, physical science, life science and mathematical literacy by going to Mxit, Facebook, Twitter or on television.

In addition to these subjects, they can also get help with accounting, geography, and English first language.

According to Mindset Learn, their television show – broadcast on DStv on channel 319 and TopTV on channel 319 – has an average weekly reach of 400 000. The average hourly reach is 30 000, and the programme’s statistics reveal the average time spent watching is 30 minutes.

Their website records about 40 000 visits a month, and monthly resources are viewed an average of 59 000 times.

As of last week, the Facebook page had 18 750 “likes”, with 2 030 sharing posts with their friends on the same day.

The weekly Facebook reach is about 33 000.

Spokesman Goodman Chauke says the organisation runs revision programmes during February (for those writing supplementary exams), July (their winter school), and during October and November (for those preparing for the final exam).

The highest numbers of queries filter through for mathematics, physical science and accounting.

Structuring and study time

The structuring of study time should be based on personal preference, says Mindset Learn spokesman Goodman Chauke.

“Some people function best early in the morning – larks – while others function best at night – owls. In all cases, however, you need to get enough sleep.

“Studies have shown that the brain is far less receptive to high level input when it is not rested,” says Chauke. Pupils need six hours of sleep at night, and studying throughout the night is never a good idea.

He says it’s important to have a plan in place that is realistic and achievable. “It can be very demotivating to try to follow a study plan that is too rigorous and can lead to you abandoning the plan entirely,” suggests Chauke.

And it’s never too early to start your study plan.

“The longer you give yourself, the more time you have to discover and work on those areas that are weak. You also give yourself more time to go and find the support you need,” says Chauke.

He adds that it’s important to give yourself two to three days of focused study per subject before each exam.

Often it is best to design a plan noting what exams will be written when, what subjects require the most attention and what subjects you feel most comfortable with. Try to alternate the plan between subjects you are strong in with those that need more work.

Design a plan around 45- to 60- minute study blocks with 10 to 15-minute breaks between each, says Chauke.

“The brain works in cycles and it is a waste of time trying to study for longer periods when nothing is going in,” says Chauke.

He suggests taking breaks away from the study environment. For example: after every three study blocks, it’s a good idea to take extended breaks. Physical activity is recommended.

Techniques like mind mapping can help visual pupils, while auditory-orientated pupils could try recording themselves delivering a summary of work and then playing it back to themselves. Many cellphones have this function.

Kinaesthetic-orientated pupils could use physical objects placed in particular locations to resemble a 3D physical mind map and then walk between these objects repeating what each one represents.

In all cases, though, it is very important to work through past exam papers, as this is how the actual exams will be done.

Studying in groups is also a good idea as there are likely to be different strengths and weaknesses and pupils will have an opportunity to help each other.

Study tips

* Success can’t be guaranteed by only studying the night before an exam.

* Write down the dates of your preliminary and final Grade 12 exam timetable so that you can plan a study timetable for all subjects.

* Don’t spend more than two hours a day on one topic. Don’t try and squeeze too much into one session. By covering smaller sections of work, you’ll master them quicker.

* Don’t just read through your notes or textbook. Be active by making summary checklists or mind maps. Highlight the important facts, formulae and definitions you’ll need to memorise. You may find it useful to say definitions out loud.

* When using questions from previous exam papers, you should try and answer the questions without looking at your notes or solutions; time yourself: you should be answering at a rate of one mark per minute; if you didn’t get the question right, try it again after a few days. Whatever happens, don’t be discouraged.

Boost your brain power during study time

The term “brain food” is more than a myth. And with matrics cramming as much as possible before their final school exams, few are aware of how the food they eat affects the process.

In fact, certain foods can enhance the studying process and others hamper it.

Nutritionist Katherine Megaw says one should think of brains as factories.

We use our brains all year round, but come exam time, pupils need to maximise the efficiency of the brain. That is why our bodies need the right fuel, and not just “any load of empty calories”, says Megaw.

She says a young person’s body needs a good, stable routine and schedule of eating, because this enhances the brain’s output.

Megaw lists the top brain foods as mostly proteins, healthy fats and high-fibre starches.

Proteins include chicken, meat, fatty fish such as salmon and tuna, eggs, chickpeas, lentils and dairy.

The benefit of proteins, says Megaw, is that they supply the brain and muscles with fuel to endure long hours of studying. They also maximise the energy load to ensure it’s evenly distributed throughout the day. Fatty fish contains omega 3, which is essential for brain function.

“Protein is a sustainable source of energy. It also contains iron, which carries oxygen to the brain tissue,” says Megaw.

Healthy fats include avocado, olives, olive and canola oil, flaxseed oil, nuts and butters. These contain fats, which help with memory, and the brain is capable of using some of these fats for energy.

High-fibre starches include wholegrain breads, oats, quinoa, millet, rice, sweet potatoes, starchy veggies and fruits. The fibre is important in keeping the digestive system going and functioning optimally. These foods also contain the whole range of vitamins from the vitamin B group – good for the nervous system and brain memory – to vitamin C and vitamin A – good for your immune system so that you can stay healthy during exams. Other nutrients and minerals include magnesium and zinc which boost your brain’s alertness and your immune system.

While some foods will assist with studying, there are some absolute no-nos, says Megaw. The foods to avoid include sweet, sugary treats like chocolate and cake, and white breads and other refined starches are no good either.

Alcohol must also be avoided, as it affects the ability to concentrate and places a lot of strain on the liver. Megaw warns that while caffeine may give an initial boost, too much of the stimulant will cause a quick drop just as soon as it leaves the system.

A common response to the stress of the looming finals is either overeating, or not eating at all.

“Both are equally harmful to the body. Overeating tends to place a lot of stress on the digestive system and tires you out as all your blood flow and energy goes to digesting and not enough to your brain. Undereating will result in too little brain food to accomplish the task at hand,” says Megaw.

Megaw suggests that parents sit down with their child to put together a meal plan and schedule for the exam period.

“Assist your child by having the food on the plan available, and ensure they are easy to prepare and are foods they enjoy.”

Eating tips for the big exam day

Ideal breakfast food includes high-protein smoothies for those who are too nervous to eat. A smoothie should consist of 125ml yogurt, 2 fruit, 10g protein powder, 125ml milk, 1 tablespoon of seed mix.

For those who can stomach solids, a bowl of oats and a boiled egg will keep you satisfied for the duration of your exam.

Drinks lots of water throughout the day, as your brain is an organ which loves water.

Taking a multivitamin with good levels of vitamin B and omega 3 will be helpful.

Scheduling meals throughout the day is critical. After breakfast, have a high protein snack, followed by a healthy lunch. Supper should also be high protein with lots of salad and veggies.

* For more information on healthy eating, visit http://www.nutripaeds.co.za – Cape Argus

Source: http://www.iol.co.za/lifestyle/family/kids/tips-for-passing-matric-with-flying-colours-1.1401188#.UHcRaLTPSlo