Back-to-School Fuel: Nutrition Tips for Students
‘Back to school’ is right around the corner, and establishing a routine that includes consistent nourishment throughout the day, starting with breakfast, is essential. While it might seem cliché, the saying is true: breakfast is an important start to your day! Read on for more nutrition tips for students.
Kids are very active during school days—both mentally and physically—as they learn, study, move from class to class, and play at recess or in gym class. They require proper nourishment to sustain adequate energy levels for all these activities, plus any additional extracurricular events or after-school plans. So, what does adequate nourishment look like, and how do you know if your kid is getting enough? Let’s dive in!
Why Adequate Intake is So Important
Our bodies depend on energy from two pathways: 1) enough rest/sleep to provide energy and 2) our dietary intake to create energy from food. The latter is our focus here (though sleep is equally important!) as our body and especially our brain are relying on incoming food to create energy. The body has some capability to store energy from food (such as in our liver and muscles) to use later; however, this reserve only lasts about 12-14 hours (so overnight, the reserve has been used), which makes it more essential to refuel each morning at breakfast!
The brain cannot store energy, so it needs a consistent supply of energy throughout the day to function properly. For kids who are learning, thinking, and still developing their brains, adequate intake is crucial while they are at school (or any day of the week, really). Remember, kids are still growing, developing, going through puberty, and being physically active, which increases their energy demands. Without adequate nourishment, they will likely feel tired, have low energy, be moody and irritable, struggle to concentrate or learn in class, and not perform their best mentally or physically.
For more evidence on the impact of consistent and adequate intake in children, numerous studies have shown the positive impact nutrition has on children’s academic performance, some of which are provided below:
Students who regularly eat a complete breakfast perform better on math problems and vocabulary tests and show improved concentration, alertness, comprehension, memory, and learning (NYC Food Policy Center (Hunter College) (Healthy Food Choices in Schools).
Children participating in school breakfast programs have shown decreased anxiety, depression, and hyperactivity, further supporting their overall academic success (Healthy Food Choices in Schools).
Nutrition Tips for Students
Make a Nutrition Plan with Your Kid
Making nourishment a priority for your child may feel overwhelming at first, but start by making a plan with them. What would they like to eat for breakfast or lunch? Would they prefer to eat what you or the school provides? Have they packed enough snacks for the school day and after school? Have they brought ample fluids with them to stay hydrated? Consider making a plan for or with your child each week or each day, whichever seems the most realistic.
2. Keep it Simple
Don’t feel like you have to overcomplicate it—this will likely just lead to burnout and stress. Planning, prepping, and practicing (meaning following through) can help lead to more success by ensuring that your young learner is getting adequate intake and showing up as their best self. Using tools and techniques that address your child’s specific needs is also important. Use containers or packaging that are easy to see through (so they know what foods they have) and are easy to open, as this can influence whether or not they actually eat the contents. Also, choosing foods that excite them or encourage them to nourish their bodies is an important decision they should take part in.
3. Break Barriers to Eating at School or Home
Even with a plan in place, there may still be barriers to them eating consistently. If you notice that the plan is not being practiced, be curious about why. Did they not like their food? Do they feel comfortable eating at school or in front of others? Did someone say something to them? Uncovering what might be going on for your child can help lead to a solution. Some of these signs may mean that professional guidance is necessary to prevent or manage disordered behaviors with food.
Another important consideration is that you are the first model (and one of the most consistent) they have in life and from whom they learn. From a very young age, they are learning from you and developing a relationship with food and their bodies through the actions of those around them. Eating consistently throughout the day and adequately nourishing themselves starts with you as their role model and teacher.
Different Ages, Different Nutritional Stages
Elementary School Nutrition: It’s normal for kids to be a bit more inconsistent with eating or even “pickier” at this age. They likely gravitate towards foods that have a consistent taste or texture each time, like packaged foods such as goldfish, that are always the same each time you buy them. Whereas fruit or veggies may have different tastes and textures depending on ripeness and season, which can change their dependability. It is okay if you notice this occurring with your kid, and it doesn’t mean they will be like this forever. Keep encouraging them to try new things! Studies show that kids need to be offered the same food upwards of twenty times before they will try it or repeatedly eat it. So repetition is key but don’t feel pressured to get them to eat all their veggies.
Middle School Nutrition: At this age, kids might start to be more adventurous or curious about food and trying new things. Encouraging them to understand and get to know their own preferences can help them gain more confidence with food. They could also benefit from being more involved with food, like going grocery shopping with you, choosing what’s on the menu, and learning how to cook and prepare food for themselves or others.
High School Nutrition: These years can be challenging for kids and food, especially if they develop harmful behaviors. While disordered thoughts and behaviors with food or body can start at much younger ages (research shows as young as 6 years old), it is very common for high schoolers to experience a lot of pressure and misinformation about food and body. It’s so important during this stage to stay vigilant and have open and honest conversations. If you are worried about your child’s behaviors with food, know that there is no shame surrounding this and help is available to them and to you as their parent.
We all have our own unique relationship with food, and your child will be no different. They will have certain preferences of what they like and don’t like and they will have their own specific needs for nourishment. As parents, we hope to guide them into positive relationships with food (or body and movement) so that they can adequately determine what is best for themselves. If you or your child is struggling with your relationship with food, body, and/or movement, reach out to our team of dietitians (including our pediatric dietitian!) for more guidance or nutrition counseling.