Recommended Lunchbox Menu for the CSAT, Chosen by a Doctor Mom!

Hello, this is Merry Plastic Surgery Clinic, where meeting us is always a pleasure.

The weather is getting cooler, and Thursday, November 14, 2024, the CSAT day, is approaching.

Students are probably busy right now organizing their wrong-answer notes and reviewing their material until the very end~

On the day of the CSAT, the student’s condition is more important than anything else.

Since they need to stay focused for a long time,

they need a lunchbox that can help maintain fullness and energy during the exam.

However, foods that are too heavy can burden digestion and cause drowsiness,

so it is important to build the meal with easily digestible foods.

In this post, I’ll introduce lunchbox menu ideas and preparation tips that can help students perform at their best on CSAT day.

My child is still young, but if my child were taking the CSAT, this is the lunchbox I would prepare!

Let’s get started.

CSAT Lunchbox Recommendations:

Nutrient-rich menus that are easy to digest

1. Basic carbohydrates: Rice to keep the stomach comfortable

The center of a CSAT lunchbox is carbohydrates, namely rice.

White rice or mixed-grain rice is easy to digest and provides energy steadily.

Mixed-grain rice is rich in dietary fiber, helping maintain fullness and placing less strain on digestion, but I don’t recommend a high ratio because it may cause gas and discomfort.

Gimbap in an easy-to-eat form is also recommended.

In that case, fill the gimbap with ingredients such as vegetables and eggs that are low in oil!

2. Protein: Soft side dishes that provide energy

For students, it is best to prepare protein dishes that are easy to digest.

A representative protein menu is rolled omelet.

Soft and savory rolled omelet is easy to digest and simple to prepare.

Chicken breast or grilled fish is also low in fat and won’t weigh on the stomach, so cut them into moderate-sized pieces and pack them in the lunchbox.

For fish, don’t forget to prepare it with the bones carefully removed~

3. Vegetables: Crunchy and refreshing seasoned greens

Considering the student’s condition, side dishes made with vegetables are also important.

Instead of stir-frying in oil, I recommend blanched or lightly seasoned vegetables such as spinach namul or radish namul.

Vegetables provide vitamins and minerals and help with digestion.

4. Fruit: Sweet and refreshing dessert

Fruit can leave a refreshing feeling after a meal.

Bananas are good for replenishing energy, and apples or pears help digestion, so cut them into moderate-sized pieces and place them in the lunchbox.

It is better to avoid fruit that is too sweet, as it can cause a blood sugar spike and make the student sleepy,

and fruit with a fresh, clean taste is best.

5. Snacks: Healthy snacks that are easy to eat

For snacks, I recommend nuts or sweet potatoes.

Nuts help brain function, and sweet potatoes are easy to digest while helping maintain fullness.

Steamed kabocha squash or sweet potato taffy can also be good choices.

CSAT Lunchbox Precautions

Above all, choose foods that are easy to digest.

When feeling nervous, the sympathetic nervous system becomes more active, which can make digestion, governed by the parasympathetic nervous system, more difficult.

Therefore, when preparing a lunchbox, avoid greasy or spicy foods and build it with ingredients that do not burden digestion.

Mid-November can be cold, so food can get cold easily.

That is why it is a good idea to use an insulated lunchbox to maintain the temperature of the food.

Eating warm food makes the stomach feel more comfortable and can reduce tension.

A light broth or soup warms the stomach and helps digestion.

Avoid overly oily broths and prepare a clear broth instead.

Doctor Mom’s CSAT Lunchbox Menu

Rice: White rice or mixed-grain rice (mixed grains at 50% or less)

Side dishes: Rolled omelet, grilled chicken breast, spinach namul

Fruit: Banana, apple

Snack: Steamed sweet potato, nuts

Soup: Clear miso soup

A CSAT lunchbox should help the student keep their stomach comfortable and continuously supply energy while taking the exam. Please help the student go into the test in the best possible condition with the lunchbox you prepared!

This has been Merry Plastic Surgery Clinic.