Proper nutrition for children and teens is a major focus these days as there is growing evidence of the link between childhood eating patterns and chronic disease in adulthood. The increase in overweight and obesity is also a continuing area of concern. Optimal nutrition has also been linked to academic performance in children as the foods you eat can impact cognitive function, attention and memory. Consuming healthful foods during the day can improve attendance, punctuality, test scores and grades.
Energy
Your body cannot function without suitable fuel. It needs carbohydrates, protein and fat in your diet for cells in your body to work properly. If you do not consume the proper amount of energy, you can develop signs of hypoglycemia, including feeling tired, irritability, sluggishness, dizziness, shakiness and general weakness. This makes concentrating and learning very difficult. Be sure to get fruits, vegetables and whole grains for carbohydrates and milk, meat, poultry, fish, beans, nuts and soy for protein. Most foods provide fat, but the best sources include fish oil from fatty fish, nuts and seeds and vegetable oils like canola, olive, corn and soybean.
Brain Function
According to the Food Research and Action Center, children's academic performance and cognitive function is impacted by skipping breakfast. Students who do not eat breakfast show increased errors, have slower recall, as well as lower math test scores and cognitive tests. Those who experience hunger are more likely to repeat a grade and require special education services. Children eating a complete breakfast made fewer mistakes and worked faster on math tests. A complete breakfast should include protein, fat and carbohydrate sources. For example, an omelet made with your favorite veggies and 1 ½ oz of low-fat cheese, a slice of whole grain toast, and a ½ cup strawberries is a good way to start the day.
Attention Span
Children that do not consume enough iron may exhibit a shortened attention span and decreased alertness. Iron is needed by red blood cells to transport oxygen. Even mild anemia, or low iron, can cause fatigue and decreased physical capacity, interfering with concentration and attention. Food sources of iron include lean meat, poultry, fish, beans, dark green leafy vegetables and iron-fortified cereals.
Behavior
The University of South California reported in 2004 that malnutrition early in life is associated with behavior problems during adolescence. Poor intakes of protein, zinc, iron and vitamin B, all nutrients linked to brain development, can lead to anti-social behavior. Students experiencing hunger are more likely to be hyperactive and suspended from school. Consuming lean meats, whole grains, fat-free or low fat dairy, beans, nuts provide these required nutrients.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- National Institute of Diabetes and Digestive and Kidney Diseases: Hypoglycemia
- Food Nutrition and Action Center: Child Nutrition Fact Sheet
- University of Maryland Medical Center: Anemia- Complications
- University of South California: Nutrition Key to Aggressive Behavior
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