With exams round the corner, it is bit normal for children and parents to come under pressure and stress. You may be glad to know that what you eat make a difference to how you cope with stress.Studies found that what you eat can alter your mood, change stress levels, irritability and boost calmness. Further, it has been reported that unhealthy meals enhances stress levels. Another study show that students who are under the influence of examination stress show significant food consumption, especially high fat and sugary snacks, which can be counter-productive. Further, increased stress creates a greater need for certain essential nutrients like water soluble vitamins- Vitamin B, C and minerals like zinc. The levels of vitamin C can fluctuate depending on the degree of physical and emotional stress. There are nutrients that help in synthesis and proper functioning of adrenal hormones and found in vitamin C, B6, zinc, magnesium, potassium, pantothenic acid (vitamin B5) and amino acid tyrosine. These are the most important stress fighting hormone. By following some simple tips, one can protect oneself from faulty eating during stressful times and promote calmer state of mind. Go for smaller frequent meals to ensure a steady stream of energy and have a calming effect on the brain. Try to avoid large meals. Include adequate amount of fresh fruits and vegetables like amla, citrus fruits, tomatoes, green peppers, green leafy vegetables, kiwi, broccoli, and strawberries to ensure good vitamin C status. Avoid the intake of white flour, white rice, sweetened beverages and sugar. Choose whole grains like oats, barley, brown rice and whole wheat; pulses, nuts and seeds, low fat dairy, seafood, lean meats, green leafy vegetables and wheat germ to ensure adequate intake of vitamin B and zinc. Avoid junk food and poor quality fat (hydrogenated- trans fats). Fresh fruits, dry fruits, honey coated nuts, seeds, roasted whole grains, soups, salads, hot chocolate, almond milk or yogurt, should be your snacks to prevent swings in blood sugars and cravings. Drink plenty of fluids and remain well hydrated. Green tea, jasmine tea and cammomile tea help calm the mind. Drink tea, coffee and caffeinated beverages, including colas in moderation.Nourish your brain with healthy food rather than gulping memory pills.