Healthy Eating Habits for Students to Enhance Academic Performance

Introduction

By introducing positive habits to kids from an early age, parents may effectively model a child's behavior. Good food and nutrition are a very important aspect of an individual's life. For kids specifically, food gives them the energy to study, play sports, interact with friends, and engage in several activities throughout the day. Hence, introducing different types of food items, such as fruits, green vegetables, grains, and nuts in a child's diet is optimal and nourishing.

In a research paper published in the Author Manuscript in 2017, it has been specified that prolonged malnutrition and an unhealthy diet can obstruct a child's proper cognitive development. This means that a child who doesn't get healthy food may not be able to concentrate well on their studies and excel academically. To avoid such risks, parents can inculcate healthy eating habits among kids to make them more conscious and mindful of their dietary choices.

Healthy Eating Practices to Enhance a Child’s Academic Performance

Here are some healthy eating practices that parents can teach their kids to improve their performance at school and keep them healthy.

• Consuming Calcium Rich Foods

One of the best ways to ensure that your child's bone and muscle health remains in its best form is to feed them a diet rich in calcium. Right from infancy up until their teenage years, your child might experience multiple bodily changes. To support this, the child needs a proper amount of calcium. As per a research paper called Calcium's Role in Child Growth and Development and Its Complications, published in 2022, calcium can also strengthen teeth and gums, promoting better oral health. When a child's physical growth and development are not obstructed, they might be able to focus better on their everyday studies and extracurricular activities.

• Never Skipping Breakfasts

Breakfast is the first meal of the day after a long break of 7 to 8 hours the night before. Breakfast is the meal of the day that is supposed to provide your child with the energy to study and participate in extracurricular activities at school. Hence, parents can encourage the child to have a heavy and nutritious breakfast that contains a proper amount of protein and carbohydrates. This may lower the risk of fatigue and exhaustion. Furthermore, the child might be able to give their best in the class and participate actively in various activities in the school.

• Drinking Enough Water

Healthy eating practices not only include choosing the right food items but also ensuring that one is properly hydrated throughout the day. As per research in the journal nutrients, published in 2019, drinking at least 2 to 3 liters of water may reduce the risk of headaches and fatigue among kids. Moreover, during summer, your kid might lose a lot of electrolytes because of constant sweating. In such a scenario, drinking water throughout the day can help them stay more focused and energized.

• Eating Food Slowly

Eating meals is supposed to be an experience. When a child eats slowly, they might understand the flavors of the food from a nuanced perspective. In addition, biting and eating the food quickly may increase the risk of choking and indigestion among kids. Hence, you may teach your child the importance of giving proper time to eating every meal of the day. This can make them feel more satisfied, and they may avoid indulging in overeating. Additionally, proper chewing and biting can lead to better digestion, which can further enhance energy levels among kids.

• Not Munching on Unhealthy Snacks

Other than the three important meals consumed by a child in a day, the child might need small portions of food in between. These snacks provide instant energy to the child. A crunchy vegetable salad, a fruit platter, or some homemade snacks can be a considerable munching option for your child. As per a research paper called The Impact of Packaged Food on Children’s Health: Strategies to Overcome, consistent consumption of packaged snacks can lead to a higher risk of obesity and chronic illness. As the snacks are high in sodium or sugar, your kid may also face dental health issues.

• Reducing Sugar Intake

Chocolates and candies available in the market can have a high amount of processed sugar. Regular consumption of such desserts may have repercussions on a child's health. As per a research paper called The Impact of High-Sugar Intake on Early Childhood Development, published in 2023, it has been found that sugar can weaken the immune system of the child. Moreover, processed sugar may also weaken the enamel and cause weakening of gum disease and cavities. Additionally, the consumption of sugar among kids may also lead to weight gain.

Conclusion

The earlier you start educating your child about healthy eating practices, the deeper your child might understand about nutrition. Hence, to foster a more balanced and holistic lifestyle for your kids, you may start encouraging them to follow these health practices.