It is January, and talk of New Year’s resolutions typically swirls in conversations. Topping people’s lists often are getting healthier and saving more money during the new year. Parents with school-age children may possess slightly different resolutions. For themselves, it may be a week night without a meltdown about the idiocy of learning their times tables from one of their children. Or that when they open the dishwasher it is actually empty. Small but powerful resolutions to keep their marriage and sanity running smoothly.
As parents are driving to and fro in their minivans, reflecting on the past year and deciding among a few resolutions, may we suggest a powerful one to incorporate for their children? To be intentional as to what food their children are putting into their bodies.
There is so much research about the connection between proper nutrition and learning, and it is compelling! Though we are not necessarily focusing on weight for the purpose of this article, eating healthily and maintaining a healthy weight are generally directly related. According to the National Institute of Diabetes and Digestive and Kidney Diseases, 1 in 6 or 17.2% of students are obese. As many as one third more are overweight. Healthline states that 36.5% of adults are obese; another 32.5% are overweight. Meaning that more than two thirds of U.S. adults are overweight or obese.
Rather than hop on a soap box and extoll the damage excess weight does to the body, the goal here is to focus on food and learning. In other words, what your child is eating directly affects how effectively they learn! There are both long and short term effects related to dietary choices and how a child processes and learns information.
Better nutrition equals better students
Though it seems like common sense, the better quality food a child eats, the better they will feel, and the better they will perform in school. Studies show that nutritional status can directly affect mental capacity among school-aged children. According to one study in the Nelson Textbook of Pediatrics, deficiencies in certain vitamins and minerals- specifically thiamine, vitamin E, vitamin B, iodine, and zinc- are shown to inhibit cognitive abilities and mental concentration. A different study demonstrated that showing improvements in nutrient intake can influence the cognitive ability and intelligence levels of school-aged children. And a third study in the journal Preventive Medicine stated a lack of adequate consumption of specific foods- such as fruits, vegetables, or dairy products- is associated with lower grades among students.
Nutrition education is non-existent
Now that we know that a well balanced diet will improve not only your child’s physical well-being, but also their mental acuity, the question becomes how do we encourage them to eat properly?
According to the CDC, students in the U.S. receive less than 8 hours of required nutrition education each school year, far below the 40 to 50 hours that are needed to affect behavior change. So if they are not teaching nutrition education at school, it appears that parents need to step up and add this to their already full list of responsibilities they must impart on their kids. Parents must not only raise children who know their Ps and Qs but also like their peas and carrots!
Need more convincing that nutrition education is a must? Research shows that nutrition education can teach students to recognize how a healthy diet influences emotional well-being and how emotions may influence eating habits.
Nutrition education at home
Now that you are convinced that teaching your children about nutrition is important, how do you do it? Kidshealth has several suggestions:
- Parents control the supply line
In other words, you buy the groceries and you can control what foods and snacks are available in the house.
- Be a role model
Kids watch every move a parent makes. Make sure you make good choices and eat a healthy, balanced diet.
- Drink calories count
Sodas and other sweetened drinks are full of sugar. Encourage milk and especially plain, filtered water.
- Involve kids in food shopping and cooking
In addiction to learning about a balanced diet, children can learn valuable life skills, such as how much money groceries cost and how to prepare a meal.
Foods that boost brain power
While listing all the reasons to eat healthily and all the missing vitamins in many children’s diets seems like a convincing approach to focus more on the foods we offer our children, Harvard Medical School has streamlined the menu and provides an easy to consult list of foods and their respective benefits. The next time you head to the market or have groceries delivered, make sure to include:
- Green, leafy vegetables
Greens such as spinach and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. An added bonus for parents to adding these veggies to the menu is research shows they can reduce cognitive decline among adults.
- Fatty fish
Fatty fish are loaded with sources of omega-3 fatty acids. Studies suggest eating fatty fish twice a week, but if the kids balk there are some possible substitutes: an omega-3 supplement or flaxseeds, avocados, and walnuts.
- Berries
Flavonoids, the natural plant pigments that give berries their bright colors, also help improve memory, research shows. Again, a bonus for moms: a study found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
- Walnuts
Nuts are excellent sources of protein and healthy fats. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores.
- A variety of seeds
Pumpkin seeds are high in zinc, which is required for healthy brain function. Reduced zinc status in the brain can lead to developmental issues such as anxiety and depression. Chia seeds are rich in fiber, magnesium, and alpha-linolenic acid (ALA), a type of omega-3 fatty acid,.
- Greek yogurt
A healthy brain needs protein, and Greek yogurt is packed with it. It also contains probiotics, which strengthen the gut. Kids generally like it, and it can be customized to include berries and nuts, making it a win-win superfood.
A final word
So much attention gets paid to weight loss around the new year, and rightly so. People who carry extra weight put themselves at risk of many negative health factors. But when it comes to children, it is important to think about not only weight but also about how nutrition affects learning and the brain. As parents, you have an immense amount of influence on what your child chooses to consume. The research is clear: a healthy mix of high quality foods pays dividends in your child’s mind and body. By setting a good example, and by eating and providing a well-balanced diet, you are putting your child in the best position to succeed in both school and life.
Engage the Brain encourages all of our families to lead healthy lifestyles. As parents consider their New Year’s resolutions, we encourage you to resolve to make healthy dietary choices for your whole family as we head into 2022.