Health & Well-Being
Help your child score well in nutrition
With a new school year under way, it’s important for parents to help their children score high in nutrition, as well as on their report cards. Nutrition and learning go hand in hand; kids who are nutritionally fit are more likely to have the energy, stamina, and self-esteem that enhance their ability to learn and to be active. The Chicago-based American Dietetic Association offers a number of suggestions to parents.
Most importantly, start kids out with a healthy breakfast. "After eight to 12 hours without a meal or a snack, a child’s body needs fuel," explains Althea Zanecosky, a registered dietitian in Philadelphia. "Breakfast prepares children to meet the challenges of learning."
Research shows that breakfast skippers often feel tired, irritable, or restless in the morning; but those who regularly eat a morning meal have a better attitude towards school and have more energy by late morning. "Kids who eat breakfast tend to have more strength and endurance, and better concentration and problem-solving ability," Zanecosky says. "Breakfast eaters are less likely to be ravenously hungry for mid-morning snacks or lunch, and they tend to eat less fat during the day, too."
The kinds of food kids eat for breakfast can make a big difference in energy levels. When a breakfast consists mostly of sugary foods, such as fruit, fruit juice, candy, or pop, a quick rise in blood sugar occurs, causing a rush of energy. After about an hour, blood sugar and energy decline, bringing on symptoms of hunger. A balanced breakfast, consisting of foods containing carbohydrate, sugar, protein, and fat, gives a constant release of energy, delaying symptoms of hunger for several hours.
Keep quick-to-fix foods on hand or get breakfast foods ready the night before, if time is an issue. Breakfast cereal, bagels, toaster waffles, yogurt, canned and fresh fruit, juice, milk, cheese, and cottage cheese are all good options.
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