Countless studies show good nutrition plays a critical role in students’ learning. As we kick off a new year and a new semester, here are six tips to help boost students’ brain power.
1. Offer plenty of healthy fats at meals and as snacks:
• Omega-3 oils from fish, nuts, seeds, grass-fed meats and dark leafy greens
• Saturated fats from organic eggs, coconut oil and grass-fed meats
• Monounsaturated fats from avocado and olive oil
• Saturated fats from organic eggs, coconut oil and grass-fed meats
• Monounsaturated fats from avocado and olive oil
2. Skip anything that contains hydrogenated oils, which are often found in store-bought cakes and cookies, crackers, Crisco, margarine, French fries and other fried foods.
3. Offer plenty of protein. Sources include meat, poultry, fish, eggs, beans, lentils, low-fat dairy, and nuts.
4. Stick to whole food sources of carbohydrates in order to avoid spikes in blood sugar. Fill your kids’ plates with colorful vegetables, fruits and whole grains.
5. Do your best to ensure a varied diet in order to get adequate vitamins, minerals and phytonutrients. B-vitamins, zinc, calcium and iron are some key nutrients for learning.
6. Choose water! Water is essential for optimal brain health and function, and to avoid fatigue and poor concentration that can result from dehydration. Encourage your student to carry a water bottle and sip throughout the day.
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