As kids head back to school, parents often have the best intentions when it comes to nutrition, but busy lives can get in the way. Dr. Paul Hrkal, a naturopathic doctor at the Pain and Wellness Centre in Vaughan, Ont., has five kids and knows what busy looks like. He advises setting up healthy family routines and planning ahead to stay on top of nutrition needs.
Good habits promote the benefits of nutrition that kids require for learning by maintaining energy throughout the school day. Dr. Hrkal notes that sugary, processed foods can harm focus and energy, leading to a big blood sugar spike followed by a crash. He explains that ultra-processed foods are industrial formulations that usually contain artificial food additives and are commonly inexpensive, nearly imperishable, and highly palatable.
Research has linked ultra-processed foods to a higher level of inflammation, which can disrupt a child’s ability to focus and have a smooth, consistent source of energy. Dr. Hrkal suggests checking the ingredient list on packaged kids’ snacks to see if sugar or sugar formulation is 15, 20 or more grams per serving, which can cause detrimental blood sugar spikes and crashes.
Nutrition and Learning
The compounds in ultra-processed foods can trigger a strong pleasure response, disrupting the brain’s neurochemistry and making it hard to focus. Dr. Hrkal compares this to the dopamine hits from scrolling on screens, but notes that sugary foods can have a similar effect. He advises aiming for whole foods and DIY mixes, such as roasted seeds with dried fruit or low-sugar chocolate chips, to provide the best nutrition.
Dr. Hrkal also emphasizes the importance of breakfast, saying that everybody, but kids especially, needs to start the day off by fueling their body. He suggests having whole food with breakfast, such as a piece of fruit, and making a point of eating with your family to set an example. Psychology researchers at the University of Leeds found that breakfast consumption can facilitate tasks requiring attention, executive function, and memory, all critical for learning.
Dr. Hrkal’s own kids always have fruit and veg in their lunch bag, and ideally a complex carb and protein for additional key nutrients. He suggests being mindful of iron for girls when they start menstruating, especially if they’re very tired, their hair is falling out, or they have easy bruising. Other key nutrients he flags are vitamin D, healthy fats including omega-3s, and probiotics in supplement form to boost immunity.
Packed Lunches and Nutrition
Dr. Christine Cho-D’Souza, also a naturopathic doctor at the Pain and Wellness Centre, emphasizes the merits of balanced nutrition for young kids. She suggests packing colourful choices, such as berries or brightly-coloured vegetables, to compete with candy favourites. She also recommends dinner leftovers, individually portioned cheese, or make-your-own yogurt parfaits with a little sweetener like honey and fruit.
Dr. Cho-D’Souza notes that quality hydration is something parents need to emphasize, making sure kids have a water bottle with them for school. She advises limiting caffeinated drinks and energy drinks, and instead opting for water as the primary source of hydration. With all the energy drinks and carbonated sugary beverages available today, she stresses the importance of making healthy choices.
As a parent, Dr. Cho-D’Souza is transitioning from daycare, where lunches and snacks were provided, to planning and prepping the lunch bag for her five-year-old daughter. She notes that what kids eat at school is just as important as what they eat at home, and that packing nutritious lunches can have a significant impact on their focus, mood, and ability to recall what they’re learning. Dr. Cho-D’Souza’s daughter is lucky to be flexible, but she knows that many parents struggle with packing school lunches that are both eaten and provide the necessary nutrients.
The key, according to Dr. Cho-D’Souza, is to get creative with packed lunches and make healthy choices that kids will actually eat. She suggests trying new things, like beets or radishes, and exploring different types of fruit and vegetables. By making healthy choices and providing nutritious lunches, parents can help their kids stay focused and energized throughout the school day, and set them up for success in the long term. Dr. Hrkal’s kids, for example, always have a complex carb and protein in their lunch, which helps sustain their energy levels until they get home.
Dr. Cho-D’Souza’s approach to packing lunches is centered around providing a variety of colorful and nutritious options that can compete with the allure of candy and other unhealthy snacks. She recommends including a range of fruits and vegetables, such as berries, beets, and radishes, to provide essential vitamins and fiber. In addition to these options, she suggests incorporating protein-rich foods like dinner leftovers, cheese, and yogurt parfaits to help sustain energy levels throughout the day.
When it comes to hydration, Dr. Cho-D’Souza emphasizes the importance of providing kids with a water bottle to take to school. She advises limiting caffeinated drinks and energy drinks, which can have negative effects on kids’ health and focus. Instead, she recommends sticking to water as the primary source of hydration, noting that it is adequate for most people’s needs. By prioritizing healthy hydration and nutrition, parents can help their kids stay focused, energized, and prepared to learn throughout the school day.
Supporting Healthy Habits
Dr. Hrkal and Dr. Cho-D’Souza both stress the importance of setting a good example for kids when it comes to healthy eating habits. By making healthy choices and prioritizing nutrition, parents can help their kids develop positive relationships with food and establish healthy habits that will last a lifetime. This can involve making mealtime a family affair, where everyone eats together and enjoys a variety of whole, nutritious foods. By working together to prioritize healthy eating, parents and kids can build a strong foundation for overall health and well-being.
As the school year gets underway, parents can take steps to support their kids’ health and nutrition by being mindful of the foods they pack in lunches and snacks. By choosing whole, nutritious foods and limiting sugary and processed options, parents can help their kids stay focused, energized, and prepared to learn. With a little creativity and planning, parents can help their kids develop healthy habits that will serve them well throughout their lives, and set them up for success in the classroom and beyond. Dr. Cho-D’Souza’s daughter is now enjoying her packed lunches, which include a variety of fruits, vegetables, and whole foods, and is thriving in her senior kindergarten class.
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