Which foods I should consider for my child’s lunchbox?

In what key ways does nutrition affect academic performance?

For school-going children, good nutrition is essential to support and maintain growth, development, and cognitive function. During these years, children experience rapid physical and brain development, which significantly increases their nutritional needs. The human brain requires all essential nutrients (including protein, fats, carbohydrates, vitamins, minerals, and water) to form and maintain its structure and overall function.

Key nutrients like omega-3 fatty acids, zinc, iron and B-vitamins are particularly important as they help to support neurotransmitter function and overall brain development, which in turn helps with learning, memory, and concentration. Inadequate intake of these nutrients (and potential nutrient deficiencies) can result in poor attention span, memory issues, and reduced problem-solving skills, which ultimately impact academic performance.

In addition to the above, while nutrient quality is important for academic performance, so is total food intake throughout the day. Skipping meals, especially breakfast, or not consuming enough food (which is something we are seeing all too often with school-going children nowadays), can lead to low energy levels, poor concentration and decreased attention, all of which can negatively impact a child's ability to learn and perform well in school. This can also affect future job performance. Numerous studies have established a positive link between good childhood nutrition and improved cognitive ability, resulting in better job performance and earning ability in adulthood.

What are the essential nutrients that need to be included in children’s diets at different stages (toddlers, children, and teenagers) to ensure they are nourished and their academic performance is optimised?

Nutritional needs vary significantly depending on age, gender, physical activity levels and so on. The ultimate goal is to always include a variety of foods from all the main food groups (lean proteins, dairy, starches, fruits, vegetables, healthy fats.), while minimizing intake of foods high in sugar and/or highly processed foods and snacks.

Toddlers (aged 1-3): During toddler years, there is rapid brain development, making it essential to provide adequate nutrition. It is during this stage that major motor development skills are being developed. Optimising iron intake during this stage is essential as iron deficiency or anaemia can negatively impact overall intelligence and cognitive development. Good sources of iron include red meat, poultry, organ meats (like livers), dark green leafy vegetables (like spinach), wholegrain breads and fortified cereals (like All-Bran, Corn Flakes and oats). Healthy fats (especially Omega-3 fatty acids) are necessary for brain development and energy. We find healthy fats in foods such as avocados, nuts (if age appropriate), full-cream dairy, and fatty fish (like pilchard, salmon, tuna etc.). B-vitamins, which are found in wholegrains and green, leafy vegetables, also help to support energy levels and neurological functions. Lastly, zinc is crucial to maintain cerebral structure and function and optimise motor development during toddler years. A zinc deficiency can impair attention and memory and can also result in stunting long-term if not corrected.

Children (4-12 years): During school years, children need consistent energy and nutrients to continue supporting growth and development. Protein is very important during these years as it supports muscle development and neurotransmitter function. We get protein from sources such as meat, poultry, fish, beans, lentils and chickpeas, soya, and tofu. Complex carbohydrates (which we get from whole grain/wholewheat starches like bread, pasta, rice, oats, Weetabix etc., along with legumes, vegetables, and fruit) provide children with sustained energy, which helps with concentration during class. Similar to toddlers, Omega-3s are also essential for children for brain health, particularly in supporting memory and focus. Vitamin B12 is also important for cognitive function, and deficiencies have been linked to neurological issues. Other vital nutrients for children aged 4-12 include Vitamin A, which supports visual function, and calcium and Vitamin D, which help to build strong bones and teeth during this phase.

Teenagers (13-18): During teenage years, children undergo rapid growth spurts and hormonal changes, which alter their nutritional requirements. Protein requirements are often increased to assist with muscle growth and development, and calcium and vitamin D continue to be essential for bone density as peak bone mass is usually established during the teenage years. Iron requirements remain high (especially for menstruating girls) to support oxygen transport and to continue supporting cognitive function. Similar to toddlers and children, teenagers also need to consume sufficient healthy fats from sources like nuts, seeds, and fatty fish to maintain brain health and support hormone regulation.

Some additional key nutrients for brain health and development during childhood years, include iodine, folate and Vitamin B12, all of which play roles in cognitive function and brain health.

What food groups/types of foods would you recommend parents and schools decrease or not sell/serve due to the impact it has on brain function and mood?

Foods high in refined sugars, artificial sweeteners and additives, and trans fats should be minimized as they can lead to energy spikes and crashes, which can affect concentration and mood throughout the day. Sugary beverages (cooldrink, concentrated fruit juices, etc.), processed snacks (i.e. chips, biscuits, cakes, etc.), and fried foods are common culprits. Instead, schools should offer whole, fresh foods like fresh fruit, balanced meals (that contain lean meats, wholegrain/complex carbohydrates, vegetables and healthy fats), and dairy or plant-based snacks.

 

What is the maximum amount of processed sugar in a week that children can consume without affecting their health?

The World Health Organization recommends that children’s intake of added sugars should be less than 10% of their total energy intake. For most children, this equates to about 25 grams (6 teaspoons) of added sugar per day. Exceeding this can increase the risk of obesity, dental issues, and fluctuations in mood and energy levels. In addition to this, children under the age of 18 should not have more than 1 glass (240ml) of sugary beverages (like coke, juice etc.) per week. Children below the age of 2 should not be given any foods or beverages with added sugar.

Should children who are physically active have a particular diet?

Children who are physically active do not necessarily need to be put on a specific diet, however it is important to note that physically active children may require more energy and protein to support their additional energy losses, muscle recovery and growth. Physically active children often require more calories, especially from carbohydrates and protein. Carbohydrates are the body's primary source of energy. Our top sources of carbohydrates are whole grains, fruits, vegetables and legumes. We also want to ensure adequate intake of lean protein sources such as chicken, fish, eggs, legumes, and dairy products to help support muscle repair and growth. Healthy fats from sources like avocados, nuts, and olive oil also play a role in sustained energy levels.

Balanced meals and snacks are essential to maintain energy levels throughout the day, so for physically active children, we want to incorporate nutrient-dense, energy-boosting snacks such as a peanut butter sandwich on wholewheat bread; fruit and yoghurt; smoothies made with fruit, dairy and nut butters; a variety of nuts and so on. Staying well-hydrated is also essential for active children. Water should be the primary source of hydration, and children should be limiting sugary beverages and juices, as these drinks can contribute to excessive calorie intake and increase risk of medical conditions, like diabetes.

Active children may also have higher requirements for certain vitamins and minerals, particularly calcium and vitamin D for bone health, and iron to support oxygen transport and energy production. Including dairy products, lean red meat, leafy green vegetables, and legumes can help meet these needs.

Overall, the goal is to continue supporting nutritional needs by incorporating a variety of foods into your child’s diet.