Childhood Nutrition: How Food Affects Focus and Learning

How Food Affects Focus and Learning

The food that children eat plays a vital role in their ability to focus and learn. When children are well-nourished, they are better able to pay attention, remember information, and solve problems.

The brain is a very energy-intensive organ. It uses about 20% of the body's energy, even though it only makes up about 2% of the body's weight. This means that school children need to eat regular meals and snacks throughout the day to keep their brains fueled.

In addition, the brain needs a variety of nutrients to function properly. These nutrients include:

• Omega-3 fatty acids: Found in fatty fish, such as salmon, tuna, and mackerel, omega-3 fatty acids are essential for brain development and function.
• Iron: Iron helps to carry oxygen to the brain. A deficiency in iron can lead to fatigue, difficulty concentrating, and impaired cognitive function.
• Zinc: Zinc is involved in many brain processes, including memory, learning, and attention.
• B vitamins: B vitamins are essential for energy production and cell function in the brain.

Variety is Key

To ensure that school children are getting all of the nutrients they need, it is important to provide them with a variety of foods from all food groups. This includes:

• Fruits and vegetables
• Whole grains
• Lean protein
• Legumes
• Dairy

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health. Aim to fill half of your child's plate with fruits and vegetables at each meal.

Whole grains are a good source of energy, fiber, and nutrients. Choose whole-wheat bread, pasta, and rice over refined grains whenever possible.

Lean protein is important for building and repairing muscle tissue. Good sources of lean protein include chicken, fish, beans, and lentils.

Legumes are a good source of protein, fiber, and other nutrients. Examples of legumes include beans, lentils, peas, and peanuts.

Dairy provides calcium and vitamin D, which are essential for strong bones and teeth. Choose low-fat milk, yogurt, and cheese over full-fat varieties.

Making Sure Your Child Eats Enough

It is also important to make sure that your school child eats enough food throughout the day. School children need regular meals and snacks to keep their energy levels up and their bodies growing.

Most school children stop for snack, fruit break and lunch during their school day. It is important to pack healthy and nutritious snacks and lunches for your child so that they can get the energy and nutrients they need to focus and learn.

Here are some examples of healthy snack and lunch ideas:

• Snacks: Yogurt with berries and nuts, hard-boiled eggs with whole-wheat crackers, trail mix with nuts, seeds, and dried fruit, apple slices with peanut butter, boiled cassava with coconut, roasted sweet potato.
• Lunch: Chapati with chicken, vegetables, and yogurt. Leftovers from dinner, such as grilled fish with matoke, or lentil soup with whole-wheat bread. Whole-wheat sandwich with lean protein, fruits and vegetables, and low-fat dairy. Whole-wheat pasta with tomato sauce and meatballs. Turkey sandwich on whole-wheat bread with lettuce, tomato, and avocado.

Advice for Picky Eaters

Many children are picky eaters, which can make it challenging to ensure that they are getting all of the nutrients they need. Here are some tips for dealing with picky eaters:

• Offer a variety of foods from all food groups at each meal.
• Let your child choose which foods they want to eat.
• Don't force your child to eat anything they don't want to eat.
• Make mealtimes fun and relaxed.
• Serve small, manageable portions.
• Be a good role model by eating healthy foods yourself.

By providing your school child with a variety of healthy foods and making sure they eat enough, you can help them to grow and develop into healthy adults who are able to focus and learn effectively.

Free Nutrition Counselling

If you are concerned about your child's picky eating, or if you have any other questions about child nutrition, we offer free nutrition counselling at our Community Health Hub on the 26th of October 2023.