As the Florida Comprehensive Assessment Tests approach, Orange County Public Schools’ Food and Nutrition Services has a few tips to help parents give their children an edge on test days. “Research continues to emerge showing a direct link between proper nutrition and the learning process,” said Lora Gilbert, director of OCPS’ Food & Nutrition Services.
“Add the stress of test-taking and healthy eating is even more important.” Gilbert suggested that parents make sure children start test days with a healthy breakfast. “If a child’s breakfast wears off in an hour or so, their energy and concentration will wane throughout the day,” she said.
Suggested breakfast menus include low-fat milk and whole grains cereal, whole wheat bread with peanut butter or eggs, toast and jam. Protein-based foods take longer to digest, thereby providing longer lasting energy. Packing appropriate snacks for children to enjoy during test breaks is important as well. Foods Gilbert recommended as effective “FCAT fuel” include trail mix, energy bars, fresh fruits and vegetables, fatfree yogurt or hard-boiled eggs.
Bottled water should be included to ensure proper hydration. Gilbert suggested that students avoid snack foods made with refined carbohydrates, which include sugar, corn syrup and white flour. These simple carbohydrates offer fewer nutrients, are less satisfying and more fattening. Caffeine’s a nogo as well in Gilbert’s book. “While sugar and caffeine provide an immediate boost, they also cause a mental and physical ‘crash,’” she said.
“So that rules out candy bars, regular or diet sodas and sugary fruit drinks. If children want a sweet treat, a couple of squares of dark chocolate can replace a candy bar and provide better energy and health benefits.” When it comes to evening meals during the testing periods, Gilbert suggested that pasta, corn, rice, potatoes be avoided as they take more energy to digest.
Abetter choice would be whole wheat pasta, brown rice, baked potato or sweet potato. “We’ve heard all our lives that fish is a ‘brain food.’ It’s not alone. There are plenty of foods with nutritional properties that stimulate mental growth and productivity,” Gilbert said.
“These include beans and other legumes, lean beef, chicken, eggs, nuts, soy foods, berries, melons and vegetables that are green, red or orange.” Physical activity and proper rest can also play a role in test success. Gilbert recommended that parents whose children are not already involved in a sport take their youngsters to the playground, or for a long walk or bike ride after school on test days. “Sleep is always a special concern during the FCATs.
Many children are nervous
or under pressure and that can translate
to not sleeping well. As long as a
child gets plenty of sleep in the weeks
leading up to the tests, it won’t be a problem
if they don’t sleep well the night
before a test,” Gilbert said, noting that a
nutritious breakfast was more beneficial
than an extra half-hour of sleep.
Contact 407-317-3799, ext. 0, or
www.ocps.net/op/food
