Wellness Watch is a health information and advice column from OhioHealth.
August is a busy time of transition as families get children ready for a new school year. By including nutritious foods on back-to-school supply lists, parents can help students feel and do their best both in and out of the classroom.
“Students go from having maybe no routine in the summer to having a very regimented one once school starts,” Erin Hendricks, a dietitian with OhioHealth O’Blenness Hospital in Athens, said. Days are long and lunchtimes can vary widely.
Food fuels learning
Research has shown a close link between nutrition and learning, Hendricks said, so it’s important to provide foods that power students throughout the day. “The key is to have a balance. When thinking about meals and snacks, we’re trying to prevent any sort of energy crash. My rule of thumb is to not go more than four to five hours between eating sessions.
“Food is fuel, and the body likes to run on a consistent amount. Just as your car runs more efficiently if the gas tank isn’t nearly empty, so do people,” said Hendricks, who favors midday “bridge” snacks, such as apples and peanut butter, string cheese, or popcorn.
Breakfast, anyone?
It’s said that breakfast is the most important meal of the day, and Hendricks agrees. Without adequate nutrition in the morning, students have a harder time learning due to lack of focus, low energy, fatigue and irritability.
“Sometimes, disruptive behavior can be a sign of excessive hunger and lack of nutrients,” she said.
Getting everyone fed and out the door in time can be challenging. Hendricks reassures parents that they don’t need to serve the “perfect” breakfast. Any food is better than none and can be as simple as a granola bar or peanut butter on whole-grain crackers.
For kids getting up before the sun rises, even chewing doesn’t sound good when they’re barely awake, Hendricks said. Tubes of yogurt or protein shakes may be easier for sleepy students to swallow. Breakfast powders mixed with milk are a more affordable option than canned or bottled protein drinks, and, she said, “children do not need energy drinks.”
NOURISHMENT THROUGHOUT THE DAY
For lunch and snacks, consider the following nutritious yet appetizing ideas:
- Turkey and cheese in a whole-grain wrap
- Peanut butter and banana “tacos” made with a whole-grain wrap
- Popcorn and peanut butter-filled pretzels
- String cheese
- Easy-to-handle clementines, grapes or tiny tomatoes
- Leftovers, such as pasta salad or a fruit dessert made with minimal added sugars. The American Academy of Pediatrics recommends that children 2 to 18 years old consume less than 25 grams, or six teaspoons, of added sugar a day.
Parents can read nutrition labels on foods to make sure their students aren’t consuming too much sugar or other carbohydrates, but “don’t be afraid of all carbohydrates,” Hendricks said. “Carbs are the body’s preferred source of energy.”
BUILDING BLOCKS
When it comes to nutrients, protein and calcium receive high scores for growing strong bodies. Protein is especially important during growth phases, when slight muscle damage can occur. Protein promotes healthy muscle development and along with calcium, helps build bone and nourish skin, hair and nails.
Between packing lunches, planning after-school snacks and juggling meals around sports, activities and homework, it can be easy to overlook hydration as a key ingredient for children’s overall wellbeing. Encourage children to drink water regularly throughout the day, especially with additional fluids needed during physical activity or in hot weather. Milk and limited amounts of 100% fruit juice can also contribute to fluid intake, but kids should avoid beverages with added sugar, non-sugar sweeteners, caffeine, or other stimulants.
As children fill their backpacks and return to school, Hendricks said, “We want them to have a healthy relationship with food.”
