Proper nutrition for a child in school is considered one of the most important factors that directly affect their ability for academic achievement, concentration, and physical and mental activity throughout the school day. The child's developing brain.
A school-age child needs a balanced diet that provides complex carbohydrates for sustainable energy, high-quality proteins to support growth and the development of muscular and nervous tissues, and healthy fats for the development of the nervous system and brain.
They also need a continuous supply of glucose and essential nutrients to function optimally, especially during intensive learning hours at school.
The Child's Energy Needs at School Age
Some foods that provide the energy needed by school-age children:
- · Children aged 6-12 years need 1600-2200 calories daily, depending on age, gender, and activity level.
- · The brain consumes about 20% of the body's total energy, and this percentage is higher in children.
- · Glucose is the primary fuel for the brain, and its stability maintains concentration and cognitive performance.
- · Complex carbohydrates provide continuous energy, while simple sugars cause sharp fluctuations.
- · Proteins are essential for the formation of neurotransmitters (dopamine and serotonin).
- · Omega-3 fatty acids are essential for the development of the nervous system and brain.
- · B vitamins support energy metabolism and the conversion of food into fuel for cells.
The Role of Proper Nutrition in Improving Performance and Concentration
Studies have proven that proper nutrition improves academic achievement and attention as follows:
- · Iron deficiency is linked to poor mental performance and learning difficulties.
- · Zinc is essential for memory and concentration, and its deficiency causes attention disorders.
- · Vitamin D affects mood and cognitive functions.
- · Skipping breakfast leads to decreased performance and concentration at the start of the day.
The Importance of Children Consuming Proteins
Proteins are considered a fundamental element in proper nutrition as follows:
- · Eggs are a source of complete protein with choline to strengthen memory.
- · Oily fish (salmon, tuna, sardines) are rich in protein and omega-3.
- · White meats like chicken and turkey provide protein, iron, and zinc.
- · Legumes (lentils, chickpeas, beans) are plant protein rich in fiber and minerals.
- · Dairy products provide complete protein with calcium and vitamin D.
- · Nuts and seeds provide protein, healthy fats, and vitamin E.
- · Consuming protein is important in breakfast and snacks to support energy.
Some Healthy Fats That Enhance Brain Development in Children
Healthy fats play an important role in proper nutrition:
- · Omega-3 fatty acids (DHA and EPA) are essential for building nerve cell membranes.
- · Oily fish are the most important source of omega-3.
- · Extra virgin olive oil provides unsaturated fats and antioxidants.
- · Avocado is rich in healthy fats, potassium, and folate.
- · Nuts like almonds and hazelnuts contain fats and vitamin E.
- · Trans fats and excess saturated fats should be avoided.
Essential Vitamins and Minerals to Enhance a Child's Energy and Activity
Vitamins are considered a fundamental source for obtaining a healthy body full of energy:
- · B vitamins (B1, B6, B12) are important for the etabolism of carbohydrates and proteins.
- · Iron is essential for transporting oxygen to the brain; its deficiency causes fatigue and poor concentration.
- · Vitamin C improves iron absorption and protects cells from oxidation.
- · Vitamin D supports mood and mental functions.
- · Calcium is essential for bones and nerve signal transmission.
The Best Meals for Sustained Energy During the School Day
Here are some beneficial meals for children:
- · The ideal breakfast combines complex carbohydrates, protein, and healthy fats (such s oats with milk and nuts).
- · Lunch should contain high-quality protein with vegetables and complex carbohydrates.
- · Ideal snacks combine protein with carbohydrates (such as yogurt with fruit).
- · Drinking water is essential for concentration and hydration.
- · Distributing meals every 3-4 hours maintains stable energy levels.
- · Preparing meals in advance ensures healthy choices.
Foods Children Should Avoid Eating
Some foods that are not recommended and their alternatives:
- · Soft drinks and energy drinks: Alternative: Water or natural juices.
- · Sweets, cake, and biscuits: Alternative: Fresh fruits or homemade sweets.
- · Potato chips and fried foods: Alternative: Nuts or cut vegetables.
- · Processed fast food: Alternative: Home-cooked meals with natural ingredients.
- · Processed juices: Alternative: Natural juices or whole fruits.
Three Steps to an Ideal Dietary Plan for Children
Here are three steps to facilitate providing your child with food containing complete nutrients:
- 1. Breakfast: Variety between oats, eggs, yogurt with fruits, oat pancakes.
- 2. Lunch: Alternating between brown rice, quinoa, whole bread with protein and vegetables.
- 3. Snacks: Fruit + nuts, vegetables + hummus, yogurt + fruit.
Practical Tips to Encourage the Child to Eat Healthy and Beneficial Food
It is recommended to follow the following instructions to encourage your child to eat:
- · Involve the child in buying fresh ingredients.
- · Cook with the child to increase their enthusiasm for healthy food.
- · Present food in attractive and colorful forms.
- · Introduce new foods gradually.
- · Avoid using food as a reward or punishment.
- · Establish a fixed routine for meal times.
- · Parents should be role models in eating healthy food.
Article Summary
Proper nutrition for a school-age child is considered a long-term investment in their physical and mental health, academic performance, and future success.
Applying the medical principles of healthy nutrition does not require significant complexities, but rather needs a conscious understanding of basic nutritional needs and a commitment to providing diverse and healthy food options.
Investing in teaching children healthy eating habits from an early age lays the foundation for a healthier and more productive life and reduces the risk of chronic diseases in the future.