How to Boost Your Child's Performance at School

2021-02-15 Epermarket

The new school year is finally here, which means now is the perfect time to start thinking about the best foods to help boost your child's performance at school. We’re all aware of the importance of a good breakfast, but which types of food are better to optimize their chances of having fewer behavior problems and more energy at school? Here are some answers by Najma, a nutritionist who specializes in stomach issues and pediatric nutrition.

Why is breakfast so important for children?

Breakfast is a great way to give the body the refueling it needs. Kids who eat breakfast tend to eat healthier overall and are more likely to participate in physical activities. Also, breakfast is essential for the development of their brains, which increases at a significant rate, especially by the age of 5.

What does a healthy breakfast look like?

Ideal "quality" breakfasts include a variety of food groups to provide adequate energy and stave off hunger. Carbohydrates for quick energy, fats for sustained energy, and proteins for slow energy.

Can you give us some quick & easy ideas?

Savory Oatmeal

Packed with carbohydrates, proteins, and fibers, oatmeal is a healthy, whole-grain breakfast. You can also add on top cashew/ almond butter. The fats in the butters are digested slower than the carbohydrates which gives the body, slow sustained energy over time. And don't forget to turn that bowl of oatmeal into a work of art by creating some funny faces with almonds, blueberries, or other toppings.

Mango Chia Pudding

Mix 1 can of coconut milk with 1 tablespoon of chia seeds. Allow it to rest for 30 minutes at room temperature. Add the equivalent of 1/2 mango in a puree. Whisk the mixture. Add a few pieces of cubed mango on top. This recipe also contains Chia seeds which are loaded with omega 3 fatty acids for brain development, and essential nutrients like calcium, magnesium, and phosphorus. Chia seeds contain plant protein and fiber.

Kid-Friendly Avocado Toast

Slice some whole wheat bread in fun shapes. Toast the bread, and spread each piece with some mashed avocado (with lime) and top with desired toppings (pomegranate seeds, sliced strawberries, peaches, sliced cherry tomatoes, and sesame seeds). What makes this a good breakfast option? Avocados are a great source of fiber, vitamin C, magnesium, folate, and vitamin K. These essential nutrients support healthy growth and bone health and help support the immune system.

Najma Mohamed is from Buffalo, NY, and has lived in Shanghai for 5 years. She a Nutritionist Practitioner certified in Canada and has worked with people of all ages in both Canada and the US. She was previously a teacher in Shangai and observed children in regards to how and what they ate affected their focus and concentration. She also works with children who have digestive issues to help them absorb the most nutrients, vitamins, and minerals so they can grow mentally and physically.

Nutritious Foods for Kids!