FOOD is something we all enjoy. It can bring happiness when available and cause stress when it is not. Healthy meals and good nutrition are key to a child’s daily well-being. Food fuels our bodies and minds, impacting daily performance. Without proper nutrition, our bodies cannot perform at full capacity. Below are the most critical areas affected by healthy meals and good nutrition.
- Focus and Academic Performance
- Growth and Development
- Mood and Energy Levels
- Mental Health
Growth and Development
Children without proper nutrition may face delays in growth and development. Iron, calcium, protein, and vitamins A, C, and D are essential for growth. Adolescents need more nutrients than adults to support growth spurts. Deficiencies in crucial vitamins can impact children for life. Poor nutrition can lead to delayed growth and increased risks of disease.
Mood and Energy Levels
We have all heard someone say they are getting “hangry.” This is because food directly affects mood and energy. The thought of a healthy meal can boost a child’s mood. Food insecurity lowers energy levels and affects emotional well-being. Proper nutrition helps sustain balanced energy. Foods like eggs, nuts, bananas, yogurt, and whole grains provide long-lasting energy. Avoid sugar-filled or highly processed foods.
Mental Health
A child’s mental health is influenced by the food they eat. Key nutrients support healthy brain function. A nutritious diet improves mood, focus, stress management, and emotional regulation. While healthy foods cannot cure mental illness, they help manage symptoms. Colorful fruits, vegetables, whole grains, lean proteins, and healthy fats promote good mental health.
Focus and Academic Performance
Food fuels the brain, impacting focus and academic success. A hungry child cannot concentrate or perform well in school. Healthy meals provide premium fuel for learning. Just like a car needs the right fuel to run properly, children need proper nutrition to perform at their best. If you don’t fuel a car, it won’t run. If you use the wrong fuel, it won’t perform well and may get damaged. The same is true for children and nutrition. Lack of iron, vitamin B12, or zinc affects cognitive function. Foods like legumes, nuts, seeds, dairy, and whole grains provide these nutrients. Breakfast is the most important meal of the day for children. Good nutrition reduces school absences caused by illness or fatigue.
March is National Nutrition Month
Every March, we celebrate and promote good nutrition! Here are ways to improve nutrition at home:
- Try a new fruit or vegetable each week.
- Let family members help prepare meals.
- Try new recipes and plan meals together.
- Include international dishes for variety.
- Eat more meals as a family.
- Take movement breaks when watching TV.
- Limit screen time during meals for mindful eating.
- Have one meatless meal per week.
- Experiment with new herbs, spices, and citrus fruits.
- Support local food pantries or soup kitchens.
For a healthier life, adopt these habits not just in March but all year long!
