3 Easy Healthy Eating Tips
We want to give our kids the best preparation for learning. Part of that is providing good nutrition that supports cognitive function. A healthy diet not only supports attention and focus, but has a positive impact on a students’ engagement in the learning setting.
There are many opinions about what diet works best. Here are a few tips that generally apply to healthy eating.
1. WATER!!!
Our brain is 73% water. When we are dehydrated, it can cause an imbalance in our brain cells, and the result is that clear thinking becomes difficult. Water helps with memory, focused attention and productivity. We want our kids to be able to process information, retain that information and have the attention and focus to continue to learn new things.
Here are a few ways we can make sure our kids are drinking enough water:
Make sure they have a refillable water bottle that is easy to access.
Draw lines on the water bottle to encourage them to drink a specific amount in a set amount of time.
Add natural infusions to the water. Fresh or frozen berries can help add flavor without added sugars.
Model drinking water yourself!
2. Avoid Processed Foods and Sugars
The food that we provide our children needs to support their ability to learn, their memory, ability to reason, and solve problems. When we eat processed food we may be doing a disservice to our brains.
Processed foods (usually packaged), are high in refined sugars. They can impair brain function and worsen mood disorders like anxiety and depression. Some of our kids already struggle with learning and emotions. There are ways that we can help that include healthy food choices.
How do we know which food is over-processed? Ask yourself these questions: Are the ingredients listed ones that you would have at home? Is ‘high fructose corn syrup’ listed? Can you read the ingredients? Your answers to these questions will likely be able to inform you if what you have picked up is a good choice.
Here are just a few tips for providing healthy lunches and snacks.
Have a plan for the week. This will help with shopping as well.
Prepare ahead. Block out a space of time to do lunch prep on the weekend. (If I am prepped before the school week starts, I may even get a few minutes of extra sleep LOL).
Wash, cut up and divide fruits and vegetables ahead of time so that they are ready to pack and you aren’t rushing in the morning.
3. Brain Food!!
Not only should we avoid over processed foods, we should seek out good brain food. Many of these include antioxidants and omega fatty acids. The brain loves these!
Here are a few ideas:
Berries
Nuts (Walnuts even look like brains!)
Fish
Green leafy vegetables
Dark chocolate – minimum 70% cocoa (this one is my favourite)
The idea of changing our diets and eating healthier can seem overwhelming, and we often feel guilty for not doing a better job. There is no guilt and shame necessary! We can all start and make simple changes, one at a time. Celebrate each good choice that you are making. You and your kids will benefit.