Making the honor roll in school is a goal that many students aspire to achieve. While studying and doing homework are crucial components of academic success, one often-overlooked factor that can contribute to a child’s performance is their lunch. Research shows that academic performance tends to increase when children eat a healthy meal in the middle of the school day. The reason behind this correlation is simple – loading up on key nutrients boosts energy levels and brain function, allowing young minds to absorb and retain more knowledge.
When it comes to packing a powerhouse lunch for your child, there are key elements to consider. According to pediatric registered dietitian Jennifer Hyland, RD, CSP, LD, a well-balanced meal should include proteins, whole grains, fruits, vegetables, and something that qualifies as a snack. By incorporating items from each of these categories, children can receive the necessary brain fuel to help them get through the rest of the day.
In terms of proteins, including protein-packed food items in your child’s lunch can help keep their mind sharp for afternoon classes. Amino acids found in protein are essential for building connections between neurons in the brain. Additionally, proteins take longer to digest, helping children feel full longer and preventing hunger pangs before the final bell. Good sources of protein for packed lunches include sliced chicken breast, cheese cubes or string cheese, mixed seeds and nuts, hummus, plain yogurt, hard-boiled eggs, and PB&J sandwiches.
Incorporating fruits into your child’s lunch is also crucial, as nearly two out of three adolescents do not eat whole fruit daily. Including natural treats like grapes, berries, apples, pears, bananas, and oranges can help raise those numbers and ensure that children are receiving essential vitamins and minerals.
When it comes to vegetables, research shows that only a small percentage of packed lunches include a vegetable. To combat this, consider adding baby carrots, cucumbers, cherry tomatoes, snap peas, celery sticks, bell pepper strips, cooked veggies in a thermos, or salad to your child’s lunchbox. Feel free to include a tasty dip or spread to make veggies more appealing.
Dairy products are also important for a child’s growth and development, and they can be included in the lunchbox alongside proteins. If your child has a milk allergy, consider incorporating a dairy alternative. For drinks, water or low-fat unflavored milk are great options, while 100% fruit juice is a suitable alternative if your child prefers juice.
Incorporating a fun and healthy treat in your child’s lunch can also bring smiles. Options like dark chocolate-covered raisins, air-popped popcorn, homemade oatmeal raisin cookies, sweet potato or kale chips, whole-grain tortilla chips with salsa, graham crackers or pretzels, and trail mix with nuts and dried fruit can provide a satisfying snack that is still nutritious.
To ensure that your child eats the healthy lunch you’ve packed, consider these tips from Jennifer Hyland:
1. Set an example by eating healthy foods yourself.
2. Involve your children in choosing their lunch items.
3. Rotate food options to prevent boredom.
4. Make healthy foods easy to eat.
5. Pay attention to what comes home uneaten and adjust accordingly.
Ultimately, the benefits of a nutritious lunch extend beyond academic performance to include maintaining a healthy weight and instilling good eating habits in children. By packing a well-balanced lunch, parents can take advantage of a teaching moment to educate their children about the importance of nutrition and how it impacts long-term health. And if their child aces their afternoon tests as a result, it’s just an added bonus to the well-rounded benefits of a healthy lunch.
