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In addition to working hard in school, name four ways your child can optimize standardized test scores?
-Get a good night’s sleep
-Drink plenty of water
Strong4Life’s Study Guide
Before test day, be sure your child gets to bed at a reasonable hour so his mind is well rested and ready to show its stuff.
On test mornings, serve a balanced breakfast, including 100% whole grains, giving kids plenty of energy and preventing a blood sugar drop for several hours.
Try a piece of 100% whole wheat toast, one hardboiled egg, fruit and wash it down with a delicious glass of low-fat milk.
Keep young brains well lubricated with plenty of water, before the test and during breaks.
Testing Tip #1
Students who get enough sleep are better able to remember and recall what they’ve learned. Don’t stay up late to cram; it’s better to get your Z’s.
Rule of thumb: 7-12 year olds need 10-11 hours/day. 12-18 year olds need 8-9 hours/day.
Testing Tip #2
Get their test day (and every day!) started with the right fuel. It’s a tall order, but try to serve at least three of the five food groups with this meal.
Include a variety of foods, like whole grains (bread, brown rice, oatmeal), protein (eggs, lean meat, tofu, nuts, beans), fresh fruits or veggies, and low fat dairy (milk, yogurt, cheese).
Testing Tip #3
Don't forget about water! Our brains are more than 85% water, so they need plenty of the wet stuff to work well.
Thirsty brains can experience short-term memory loss, trouble focusing and difficulty with math problems. If the teacher allows, send your child with a water bottle to keep him energized, alert and focused.
Testing Tip #4
Pack your child a healthy snack. If he’ll be going longer than four hours between meals, a nutritious snack mid-way will help regulate blood sugar, and keep energy levels and mental focus high.
Snack suggestions: fruit, veggies, cheese and crackers, mini bagels and cream cheese.
Testing Tip #5
Avoid giving kids simple sugars. Whether you’re sending in snacks for your own little Einstein or the whole class, nix the sugary cereals, toaster pastries, juice, cookies and candy.
Sure, they provide an energy burst. But they’re followed by a crash, leaving your kid feeling tired and sluggish—not what they need on test day.
Testing Tip #6
We know being active is good for our muscles and body, but did you know it is also good for your brain? Physical activity is linked to increased concentration and ability to focus and what's more important than focus on test day?
Did you know? Physical activity increases blood flow in your body which means more nutrients and oxygen are traveling to your brain.
Your child has worked hard all year to prepare for these standardized tests. Now it’s your turn to help him shine by making sure he eats right and sleeps well beforehand.
Study hard + eat right + sleep tight = the right equation for testing success!
For more nutrition tips to keep your kids on their game all year long, check out these secrets from our Strong4Life nutritionists.
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