It’s that time of year again: Back-to-school! And each age group, preschool through high school presents different challenges, but one thing remains important throughout: nutrition. Studies show that diet quality is linked to better academic performance. Kids need to be fueling their bodies throughout the day with important nutrients to keep up with their growth, development and activity.
Here are 4 Areas to keep in mind when thinking about your child’s nutrition throughout the day:
Choose Power Foods for Sustained Energy
Complex Carbs
Carbohydrates, like grains, fruits, vegetables, snack foods, provide your child with energy. And specifically complex carbs provide longer lasting energy. It’s fine to have a mix of both simple carbs and complex carbs, but having the complex carbs will be essential to keeping energy levels going.
Complex carbs include foods like:
- Whole grains: oats, brown rice, whole wheat and quinoa
- Starchy vegetables: potatoes, corn, sweet potatoes
- Legumes: beans and lentils
- Some fruits and non-starchy vegetables: bananas, peas, carrots, zucchini
Simple swaps:
Change out white bread for whole wheat bread, try brown rice cakes, energy balls with oats or quinoa, add corn or bean to pasta or soups
Lean Proteins
Another power nutrient is protein. And for food reason. Protein provides the building blocks for growth and repair of muscles, cells and organs, and is an important part of the immune system, helping to protect your child from all the viruses and bacteria they are exposed to at school. Protein foods can also help kids stay full longer, which can help them if they have long stretches between meal and snack times at school.
Kids get protein from both animal and plant foods. I say this, because sometimes as parents we need to think outside the box to meet our children’s nutrition needs.
- Animal sources include meats, eggs, fish and diary
- Plants sources include beans, nuts, seeds, tofu and whole grains
Simple protein add-ons for lunches:
Nuts (if allowed), cheese sticks, meat sticks, hard boiled eggs, edamame, chickpeas, deli meat
Healthy Fats
Fats are vital for our kids who are growing and developing. Fat is used in the formation of cells and hormones and makes up a significant portion of our brains, so is critical for things like memory, concentration, and learning, as well as growth and metabolism. Fats also play a significant role in satiety, helping kids regulate their hunger. All fat has some of these benefits, but certain fats, known as healthy fats, go above and beyond to support heart health, reduce inflammation, and support mood regulation. So it’s advantageous to emphasize these fats. But know that getting any type of fat throughout the school day will help keep your kids satiated.
Good sources of healthy fats include:
- Nuts, seeds, and nut butters
- Avocados
- Fatty fish, like salmon and trout
Avoid Energy Drains
Some foods may provide your kids a quick pick-me-up, but in the long run can actually leave your kids feeling more drained.
Sugar and Refined Carbs
Foods high in sugar, like candy, juice and soda, can provide a quick spike in glucose, which in turn gives kids a burst of energy. However, pretty quickly the body releases insulin to manage the sugar, which can lead to low energy and irritability.
The fluctuations in sugar can really affect mood and concentration. A kid may get a boost in mood and focus temporarily after having sugar, but then it can cause a decline in cognitive function and mood. Frequent blood sugar spikes and crashes can affect a child’s behavior and performance at school.
How to manage sugar:
It’s ok to give foods with sugar, but they are best given in combination with foods that have protein, fat and or fiber. You also want to make sure sugary foods are not displacing more nutrient rich foods, like fruits and vegetables.
Caffeine in Kids
Caffeine is another nutrient to be cautious of. It can similarly cause spikes and crashes in energy, temporarily boosting alertness, but may not improve long term attention. Additionally it can disrupt sleep and may worsen feelings of anxiety.
How to manage caffeine:
Encourage moderation by limiting the amount of caffeine children consume. The American Academy of Pediatrics suggests that children and adolescents should have minimal or no caffeine. Be aware of all potential sources of caffeine, including energy drinks, sodas, and certain medications.
Keep Schedule and Timing in Mind
Kids need to eat in regular intervals to keep their energy up. Some of this may be out of your control with how their school day is structured. But ideally younger kids will have breakfast and lunch plus two different snack times and older kids breakfast, lunch, and possibly an afternoon snack.
Tips to maximize their energy:
- Depending on when their assigned time to eat lunch is, you may want to pack a more hearty mid-morning snack if it’s a late lunch
- Or if their lunch is early, focus on a bigger snack when they get home from school
- Make sure to consider pre- and post- activity snacks
- Prioritize breakfast. Breakfast sets the tone for the day to help keep energy levels stable
Do what works for you, but you will want to think about snacks if the gaps between meals are big. And snacks mean getting them what they need nutritionally - fruits, vegetables, proteins, complex carbs, fats.
Don’t Forget About Hydration
Hydration can also affect energy levels and concentration. It can reduce cognition by impairing attention and negatively affect short term memory. Dehydration can cause a drop in energy and also affect mood. When your kid seems to be acting hangry, but maybe it hasn’t been long since they ate, consider whether they may be dehydrated.
How can you make sure your child is getting enough water?
Recommendations vary quite a bit by age and weight, but there are things you can do to ensure proper hydration:
- Teach kids the importance of staying hydrated and looking for signs of dehydration like dark yellow urine, dry lips and thirst
- Are they drinking water throughout the day and drinking fluids at meals?
- Are they drinking more when they are active or playing sports?
- Are they meeting rough guidelines for age: 4 cups for toddlers, 5 cups for young elementary kids, 5-6 cups for pre-teens and 6-8 cups for teenagers
Tips for keeping kids hydrated:
- Offer fluids at every meal
- Make sure kids have a water bottle to take to school and activities and encourage them to drink it
- Include hydrating foods in their diet, like cucumbers, watermelon, oranges, melon, broths and popsicles
- Use an app or a visual around the house, like a white board or post-its to remind everyone to drink water
As the school year kicks off, ensuring your child’s diet supports their energy and concentration is essential for their academic success and overall well-being. By focusing on power foods like complex carbs, lean proteins, and healthy fats, you provide the building blocks for sustained energy and improved focus throughout their busy school day.
Avoiding energy drains from excessive sugar and caffeine, and maintaining proper hydration, are also crucial steps in keeping your child at their best. Regular meals and snacks tailored to their needs can help bridge the gaps between school and home, supporting their growth and learning.
Remember, every child is unique, and finding the right balance might take some trial and error. Start with small changes, observe what works best for your child, and adjust as needed. A well-nourished child is more likely to thrive in the classroom and beyond, setting the stage for a successful school year.
With these tips in mind, you can feel confident that you’re helping your child start the school year on the right foot. Here’s to a fantastic and productive school year ahead!