Nutrition and School Performance

Now that the Halloween candy is almost gone and the first semester more than halfway done, this might be a good time to start thinking about nutrition and school performance.

As parents one of our major concerns is how well our children perform in school. Our worries often lead us to consult therapists, tutors, and other specialists. Good nutrition is another important, powerful tool to help our kids reach their potential. While we all know that breakfast is crucial for feeding the brain and stabilizing blood sugars, recent studies show that certain types of fats in the diet might actually improve brain function.

Why do we want to feed kids more fat when most people say to cut down on fat?
You want to start by looking at the total fat in your child's diet. A fat free diet is not ideal for kids. Fats are important for brain function and hormone development, but not any type of fat. It needs to be healthy fat from Omega-3-fatty acids and monounsaturated fat. The problem is many children get too much of the wrong fats called trans or hydrogenated fats. They also get fat from animal foods in the form of artery clogging saturated fats. Researchers think this imbalance of too much trans and saturated fat and not enough Omega-3 and mono fat might play a role in decreased brain function.

What foods contain these healthy fats?
Monounsaturated fats or MUFA’S are found in olive oil, olives, sesame seeds, avocado, and nuts like almonds, pistachios, and peanuts. Salmon, tuna, and sardines are also high in Omega-3-fatty acids. Ground flax seed is also high in Omega 3’s.

What is a hydrogenated fat and why should they be avoided?
Hydrogenated fats are solid at room temperature. Oils start out liquid. Food manufacturers shoot hydrogen into the oil to make it solid (think Crisco). Food companies rarely hydrogenate the healthy fats like olive oil and sesame oil because of expense and taste, but rather manipulate the cheaper and less healthy oils like corn oil, safflower oil, and soybean oil. Eating too much trans fat and too little healthy fat can cause a ratio imbalance and researchers think this discrepancy causes problems and may affect learning.

How does this translate into eating?
Kids need more nuts and natural nut butters, the kind with the oil on top (refrigerate after opening). If your school has a no nut policy, then serve those foods at home. Cook with olive oil; pack olives as a snack; dip veggies in hummus made with tahini or sesame paste; snack on guacamole and baked chips. Serve more fish – smoked salmon (nitrite free) on a whole wheat bagel with low fat cream cheese; grilled salmon; pan seared halibut; grilled shrimp and other fatty fishes like tuna, though experts currently recommend limiting tuna to a few times a month due to elevated mercury levels.

What should be avoided?
Avoid anything with hydrogenated fat or partially hydrogenated fat. These fats are found in commercially fried foods like French fries, nuggets, and in commercially prepared products like frozen foods, cereals, candy, and baked goods. It is also recommended to cut back on saturated vegetable fats like palm kernel oil as well as excess amounts of animal fat.

Generally kids benefit from a more plant based diet with lots of fresh fruits and veggies, whole grains, healthy fats, moderate amounts of protein, and a little junk just to keep them happy!