It’s believed that children can improve their academic performance simply by changing their eating habits. Research shows that eating a healthy diet and being physically active is the perfect combination for optimal attentiveness, increase focus and improved overall academic performance. Healthy snack options were also believed to improve children’s brain function, memory and concentration. Here’s the low down on healthy eating options for children.
Did you know that when your brain is even slightly dehydrated it performs 10 to 15 percent slower? Studies show that water has a significant impact on children’s biological, neurological, environmental, psychological and emotional wellness. When children are well hydrated they can absorb more information. Studies have also shown that children who are well hydrated are alert, they feel more energised and able to focus, and they are less irritable, tired, moody and stressed.
It’s important to make sure children drink the recommended at least six to eight glasses of water spread throughout the day.
Calcium is a key nutrient, which promotes healthy bone development. Calcium is a vital ingredient in a healthy diet as it will boost energy levels, reduces the risk of developing and catching illnesses and speeds up intellectual and cognitive development. Foods such as cheese, yogurt, sardines, kale, spinach and a big glass of milk can supply all the calcium children need.
Carbohydrates are great at producing energy and they can provide children with the energy they need to keep attentive throughout the day. Carbohydrates should provide in the region of 50 to 60 percent of the energy a child needs from food. This energy helps children to fight fatigue, illness and distractions and allows them to carry out their schoolwork and pay attention in class. One study has shown that hunger correlates with lower grades, higher rates of absenteeism and the inability to focus. It’s therefore important children are enjoying plenty of healthy carbohydrates in their daily diet. Whole-grain cereals, brown rice and potatoes are all healthy and nutritious carbohydrates, which will help your children feel fuller longer and will benefit their developing bodies and minds.
As adults we know that snacking can often be bad. But for children snacking between meals is very important. A study by the European Journal of Clinical Nutrition reported that children should get approximately 42 percent of their daily calorie intake from snacks. However, it’s important to ensure your child’s diet is made up of healthy snacks such as fresh fruit and vegetables.
Making healthy eating choices, for any of us, is not always easy. But look to incorporate smarter eating habits into your kids' everyday routine and stock your fridge and kitchen cupboards with healthy snacks. Encourage your children to drink lots of water throughout the day and avoid fizzy drinks. Serving milk with dinner or yogurt with breakfast are simple ways to teach smart eating habits while improving academic performance.
If you need help and advice about preparing healthy and nutritious meals the whole family can enjoy click onto this blog for more info and here are some great healthy snacks you can prepare at home: