CAT: Eating to score!

We cannot guarantee you a spot into the college of your dreams, but we can try to influence the outcome. We can show you how to enhance your ability to concentrate, think clearly and with greater focus. This will help you compete better and stay ahead of the pack in the nutty rush for elite college admissions.

Because our brain and body go into an overload mode during times of stress and sleepless nights, exam fever takes a direct toll on the body's ability to think straight and function optimally.

The brain craves nutrients just as other parts of the body do, when great demands are placed on it. Just as foods affect our moods, some foods affect our performance as well.

Yes, food choices we make are important.

Here's a quick run through of basic yays and nays.

Naturally, first the YAYs

~ Making your brain work for you
Just as your lips crave water when parched, so too does your brain crave a regular supply of nourishing foods like fresh fruit and vegetables, whole grain cereals, sprouts, legumes and raw nuts. These nutrient rich foods help you produce a sufficient amount of lecithin a compound that helps brain function at an optimal level. They also have Niacin and glucose which are mainly required for supplying  energy for  normal brain functioning. These foods can help you focus better! Think of them as concentration enhancing foods, but do remember portion control. Just a small fistful will do each day. These are energy dense foods and the calories will add up.

~ Hydration
Hydrate your body well. At a minimum 10 glasses of water a day. Other fluids like green tea, lemon tea and herbed tea are excellent soothers, for they help to calm down the nerves and de-stress your tight muscles.

Memory stimulation
Some studies have shown that micro-nutrients can play a role in stimulating brain cells. Manganese found in foods like Brazil nuts, hazel nuts as well as in kidney beans, pineapples, grapes, beetroot and parsley can help stimulate brain cells. Magnesium contained in green vegetables like broccoli, brussels sprouts, cabbage, cucumber, lettuce, soybeans and cashews.

Pantothenic acid found in foods like currants, dates, olives, figs, lettuce, berries, avocado, carrots, asparagus, spinach, apples, pineapple, bananas, peaches and pears and Omega 3 fatty acids in oily fish like salmon, mackerel, sardine can help you fight mental fatigue.

~ Curb nervousness
Butterflies before an exam? Well, join the club of stressed-out exam-takers. Chew your nails down to the bottom, BUT its important you take charge over such feelings rather than let these feelings taking charge of you. Go for foods that help calm your nerves while nourishing them. Foods like cauliflower, celery, garlic and passion fruit that are high in Vitamin E are good. B-complex rich foods such as wheat germ, soybean, corn, safflower and sunflower oils all help in assisting the function of the entire nervous system.

Well, Vitamin C rich foods can also be helpful in combating stressful conditions. A few Vitamin C rich foods are: papaya, cherries, bananas, cauliflower, mushrooms, mustard greens, guavas, parsley, kale, broccoli, green peppers, and tomato puree.

~ Better sight
Rich vibrant hues of orange and yellow in fruits and vegetables like papayas, oranges, pumpkins, carrots, squashes & melons are rich nutrients for the eyes too!! All of these foods contain abundant quantities of Vitamin A, Lutein and Zeaxanthin

~ Relax & rejuvenate
Last but not the least get adequate sleep and relaxation to feel rejuvenated and refueled. Oh yes, don't forget at least 30 mins of a brisk walk everyday will keep oxygen the flowing to the brain. Good sleep never fails to help the nervous system, as it has the opportunity to repair and get the necessary nutrients to the brain cells.

Now, the NAYs

• Never skip any meal especially your breakfast. That is a rule never to be compromised.        
• Avoid heavy and large meals as they could leave your stomach churning the whole day and make your brain heavy and ready to fall asleep.
• Avoid processed foods as they are loaded with salt, sugar and often saturated fat; a sudden rise in the blood sugar is neither very healthy nor helpful especially if you are planning to sit through long hours of studying. Avoid high fat meats such as pork, red meat, as they could inhibit the absorption of nourishments going to the brain and thereby make you lack concentration power.
• Avoid 'junk food' and 'fast food', for these won't help your brain run the marathon it needs to run, during the exams.
• Say NO to excessive amounts of caffeine as this could initially stimulate you but then drop you down to earth with a thud, leaving you dehydrated. So yes, coffee, coke, sodas etc are a no-no.
• Oh! Did we forget to remind you that smoking and drinking are probably two of the worst things you could do at this point. Just dont light up or guzzle!

The writer is a dietitian at NutritionVista.com

Visit rediff.com for the CAT answer key and post-CAT analyses chats on Sunday, November 16. Stay tuned for announcements on chats, analysis and cut-off details!