Best foods for Kids Testing : ISAT and other Standardarized Tests

Yes, testing season is upon us so I thought it may be appropriate to repost some of the best articles that I have seen on the subject. Enjoy!

From Time by Coeli Carr: Test Prep Diet

"Here's what Lisa Dice, 17, had with her when she took the new SAT exam: four mechanical No. 2 pencils, a calculator, a sweatshirt, a bottle of water, a bottle of apple juice and a packet of cheese-flavored crackers. Here's what she wishes she'd had: "a sandwich--something with a bit more substance."
Clocking in at 3 hr. 45 min.-- three-quarters of an hour longer than the old test--the new exam, which debuted on March 12, is not just a measure of verbal and mathematical proficiency; it's a test of endurance. Kids are given two 5-min. breaks, which they may use for refueling. Ned Johnson, an SAT tutor who sat for the new exam himself, says he saw kids running out into the hallways and "stuffing their faces."
In an era when so much rides on SAT scores and when parents are looking for every possible competitive edge for their children, it's no wonder that exam-time nutrition is becoming the next frontier in test prep. Thomson Peterson's, a national test-prep firm, has created a diet section on its website to introduce students to more healthful pre-exam nutrition. And private tutors are increasingly offering food strategies as part of their curriculum.
Johnson, who runs PrepMatters, an SAT-coaching firm in Bethesda, Md., not only advises his students to eat a good breakfast before the exam; he also helps them use practice tests to determine which snacks sustain them best. "It made a difference," says Jan Evans, whose son Walker was coached by Johnson two years ago. Though he ran out of steam during a practice test when he had eaten beef jerky, Walker fared better on the granola bars and bananas that Johnson recommended. "He was surprised he wasn't burned out," says Evans, who was impressed by her son's subsequent attention to nutritional prep. "He would lay out the food the night before so that he had everything ready. This is preparing for a test in a different way. I wish I would have known about it when my kids were younger."
While no one has done a controlled study on which foods are best for test takers, nutrition experts offer some commonsense advice. "For starters, I'd suggest that the child get up early enough so that he or she can have a balanced breakfast," says pediatrician W. Allan Walker, author of the new book Eat, Play, and Be Healthy: The Harvard Medical School Guide to Healthy Eating for Kids (McGraw-Hill; 272 pages). "Letting them sleep 20 minutes more and then stuffing something in their hand on the way out is probably not in the child's best interest in terms of optimizing the nutrients that are available to the brain during the exam."
A good breakfast, in Walker's view, is low-fat milk and a whole-grain cereal, or eggs, toast and jam. Although teenagers often reach for cola and sweets for a quick energy surge, that is not the way to go into a long exam. Such foods tend to make you crash after an hour or so. For snack breaks during an exam, Walker suggests trail mix or energy bars. The carbohydrates they contain give a quick boost, while the proteins and fats are broken down more slowly."

From Livestrong.com : The Best Foods to eat before an exam by Susan Brassard:

"Some  may not consider the importance of eating the right foods before an exam session. Nevertheless, the brain requires quality nutrition to ensure optimum performance, dietitian Clare Evangelista states. Just as consistent study habits produce the best test results, the best way to ensure mental acuity is to eat a healthy diet every day.

 

Proteins: 

 Eggs, beans, seeds and nuts are protein-rich foods that the body uses to manufacture amino acids. Amino acids are precursors to the neurotransmitters, or specialized brain cells, which help you to maintain mental acuity and motivation. Although eggs are generally considered a breakfast food, they can be eaten as part of a meal or snack anytime during the day. A half-cup of cottage cheese, 1 cup of yogurt or 1 oz. of hard cheese provide between 10 and 15 oz. of protein, approximately one third of your daily protein requirement, according to the National Institutes of Health.

Omega-3 Fatty Acids

Humans have referred to fish as brain food for more than 2,000 years. Omega-3 oils are fundamental to human development and survival. Fresh-water fish is loaded with omega-3 fatty acids. Since the nutrient is necessary for learning, concentration and memory, it's essential to provide your brain with an adequate supply. If salmon, sardines or trout don't appeal to you, walnuts, hazelnuts or cashews are good alternatives. Omega-3 supplements are also available in capsule form. Many are of high quality, but less expensive supplements may be ineffective and contain contaminants. Avoid choosing your supplements based on price alone.

Foods to Avoid

People frequently turn to carbohydrates for a quick boost in energy, but carbohydrates stimulate the production of serotonin, a neurotransmitter that quiets the brain and fosters feelings of calm and relaxation. A slice of whole-grain bread is preferable to processed foods, such as snack bars that often contain added sugars that may appear on the label as fruit juice concentrate, corn sweetener, malt syrup, or brown sugar, which are all equivalents to sucrose. Students should also avoid overloading with coffee and sugar-laden soft drinks that can cause nervousness and interfere with the ability to focus. For optimum hydration drink plenty of water throughout the day and bring a bottle along to sip, if allowed."

From The BBC health Site: Eating to Succeed

"So what is the best thing you can eat before revision or an exam?
The answer, of course, are low glycaemic starchy carbohydrates.
Or, put another way, foods which will give you a steady supply of energy without sending your blood sugar levels soaring or dipping. This should help you concentrate even under the most intense of pressure.
"They will keep you satisfied for a long time, which is essential if you are just about to go into a three hour exam," said Dr Doyle.
And the best source of these miracle foods? Breakfast cereal and toast. Looks like Mum was right all along"

From Peterson's Test Prep Foods and Tips: by staff

"Test prep involves taking care of yourself

In order for your brain to function at its best on test day, there are things you can do to help your body get the test preparation it needs.

Sleep
It is important to be well rested. Make sure to get a good night's sleep in the few days before the test.
If you don't sleep well the night before the test, don't worry about it! It is more important to sleep well two and three nights before. You should still have the energy you need to perform at your best.

Diet
Don't change your diet right before the test. Now's not the time to try new foods, even if they are healthier. You don't want to find out on test morning that yesterday's energy bar didn't go down well.
In the few weeks before the test, try to work a light, healthy breakfast into your daily routine. If you already eat breakfast, good for you — don't change a thing.

Stress can negatively affect test prep

Being too stressed about the exam can negatively impact your performance. Part of your test preparation should include getting mentally and emotionally ready.

Be aware of whatever anxiety you're feeling
The first thing to remember is that this is a natural phenomenon; your body is conditioned to raise the alarm whenever something important is about to happen. However, because you are aware of what your body and mind are doing, you can compensate for it.

Relax
Spend some time each day relaxing. Try to let go of all the pressures that build up during your average day.

Visualize a successful experience
You already know what to expect on test day: when you'll get each test section, how many questions there are, how much time you'll have, etc. You also know where you are strong and where you are weak. Picture yourself confidently answering questions correctly, and smoothly moving past trouble spots - you can come back to those questions later.

Talk about it
Find a family member or trusted friend with whom you can talk about the things that stress you out about the test. When this person tells you that everything is going to be OK, believe it!"

Those are just a few ideas to get your child up and ready for the tests that will come. Remind them to do their best, that you have faith in them, and that their worry is unnecessary as you know they will succeed. The substance of your words and actions will do more than any meal can!

Matt Kelley
www.cpsmagnet.com