We all want our children to succeed academically and in life. One of the fastest and easiest way we can help them achieve this is by creating healthy habits. That alone can improve their learning and focus. By adopting a positive and solution-focused mindset, we can support our children in developing habits that promote their overall well-being, while also improving their academic performance. In this blog post, we'll explore how simple changes in diet, sleep, exercise, and mindset can make a significant difference in our children's ability to learn and concentrate. You’ll also get a list of healthy food choices for your child's lunch and snack to make your life a little easier.  So, let's dive in and help our kids reach their full potential with healthy habits!

The Link Between Nutrition and Learning

Have you ever heard of the saying, "you are what you eat"? Well, it turns out that this phrase applies to more than just our physical health. Several studies have shown that proper nutrition can also have a significant impact on brain function and cognitive development. Nutrients like Omega-3s and B vitamins, found in many proteins and vegetables, can help the brain function better all day and even improve memory and attention. Eating nutritious foods gives children the energy they need to focus and stay alert throughout the day, as well as helping them reach their full potential in academics.

On the other hand, a lack of proper nutrition can have negative consequences on learning outcomes. Children who don't receive enough nutrients may struggle with focus, have weaker memory retention, and struggle to retain information. 

As a school counselor I often walk around during lunch and talk to kids as they eat. I have noticed many lunch boxes that are full of snacks and are missing the main course! When I ask kids about their food choices, most kids say that they pack their own  lunch. I’m betting many parents don't realize that their child is packing filler food and fluff food! In other cases, kids tell me that they were going to get school lunch but “changed their mind”.  In these cases, parents may think their child is getting a nutritious lunch but instead they eat snacks. It's natural for  kids to gravitate towards junk food and snacks. In order to assure your child is getting the nutrition they need, take a proactive role in meal preparation.   

Help Them Try Healthy Foods

Some children might initially resist new healthy foods, so try to make it a decision-making process by allowing them to choose 2-3 options from a variety of healthy snacks and meals. When you go to the store, you can let them help you make a list and pick out healthy choices that look good to them.  Children are more likely to eat something they choose. If you start by letting them know they are looking for healthy choices and teach them what a healthy choice is, this can be a fun and rewarding experience for the whole family. 

Be patient, it may take some time and several attempts before they get used to trying new things, but giving them choices and involving them in the process can help make it easier.

It’s also worth mentioning that it’s not helpful to have just one healthy option and a variety of junk food to choose from. At home that sets you up for a battle.  Having a designated place for snacks and sweets and closely monitoring what disappears from there and when is a good alternative to having it all accessible.  

Having several choices that are both healthy and not healthy in a school lunch may result in the healthy choices going uneaten. You may say, "Eat your healthy food first." But the temptation to eat junk food or dessert first is too strong for most kids. Instead, they may have one small desert that is small so it's not enough to fill them up.  Make sure that there are a range of nutritious options available, and encourage your child to try new things.

Let them make the menu.  

The more you can get your child involved in the decisions, the more likely they are to eat it. Give them parameters such as, ‘We need to look for some fruit for your lunch.’ Or, ‘Can you help me choose what kind of vegetables we should have for dinner?’  Let them look around the kitchen and in the refrigerator and help you out.  Open their eyes to the options and let them help you decide.  It can be fun to watch kids discover foods they like that are healthy. I remember when my daughter discovered Golden Kiwis. She heard that they had 10x the vitamin C of oranges and was eager to try them. I bought them in the store and she ate three in one sitting. I remember her proudly stating, "It's like I just ate 30 oranges mom!"  Let them explore, research and try new foods. When they are the one with the idea, then they don’t feel forced or tricked into eating healthy. You create buy in and you are more likely that the food you pack for lunch is actually eaten by your child.

Careful Kindness When Talking About Weight

Be aware of the dangers of pointing out how heavy or thin your child is. You want to make sure you are their cheerleader and advocate. Because regularly pointing out their weight can have damaging effects on children's self-esteem and can actually hinder their progress, rather than motivate them. It is important to remember that every child is different and has different needs when it comes to nutrition as well as physical activity.  

Your child can pick up a variety of dangerous habits when they are feeling awful about how they look. A recent study by the National Psychological Foundation  discovered that kids have real anxiety about how they are looked at by their friends. In fact, the fear of being much larger or much smaller than other kids is something that kids are worried about most.  

Feeling too big or small has the potential to lower  self-esteem and self-worth because they may start to believe that there is something wrong with them. 

Throughout my years I have seen many times that kids struggle with society's norms regarding how much people should or should not weigh. I remember one child who secretly starved themself to lose weight.  I found out after she became light headed during PE class. 

Oftentimes kids don't tell their parents when they decide they want to diet, because they think they will judge them.  They will go days or even weeks without eating proper nutrition without their parents knowing. Other kids can slip into binging and purging or hiding how much and often they eat. The same situation applies when a child is made fun of for being too thin.  They often fall into a negative mindset and don't know where to turn for help. They may turn to friends or the internet for advice and end up finding harmful diet plans or websites.  All this can have negative results. They can get caught up in a bad relationship with food that can stay with them into adulthood. But you can avoid that by opening up non-judgmental communication with your child.

What Can You Do Instead? 

A better way to help your kids stay healthy is by having open and positive communication and making sure they eat a balanced diet and get enough exercise each day. Encourage positive lifestyle habits instead of focusing on body size or weight; this will lead to happier, healthier children in the long run!

• Make sure they feel comfortable coming to you with body image concerns.

• Make sure you promote being happy in your own skin regardless of weight 

• Watch what you say about others or behind peoples back because they will assume you feel that way about them as well. 

• Do research with them and encourage them to share research with you on the subject of weight and nutrition. 

• Be solution oriented. 

Ask questions like: 

• How can you be the healthiest version of yourself?

• What ideas do you have that can make a difference? 

• How can I support you?

• What did you do that helped you be healthy today? 

 And no matter what, celebrate the person they are and show you unconditionally accept them.

The Importance of Physical Activity

It's not just about what we put into our bodies - physical activity is another crucial component of a healthy lifestyle. Regular exercise has been shown to improve focus, memory, and mood in both children and adults. It doesn't have to be a structured sport or activity either - simple things like going for a walk, riding a bike, or playing a game of tag can provide benefits.

Choose sports for your child that will keep them active. My oldest daughter played softball in second and third grade.  Half way through her third grade year we were shopping and she burst into tears. She said nothing fit her right and she felt like the biggest girl in school.  I had no idea it was bothering her. Of course, I let her know how beautiful she was and that everybody is made differently but I knew this was going to bother her regardless of what I said. 

So I  began to think about other ways to solve this issue. I came to the concussion that softball was getting her little to no exercise. For her, exercise could be all she needs to feel comfortable in her skin. I also noticed my daughter was not in love with softball. In fact I'm not sure if she was even enjoying it! So I decided to introduce her to other more active sports. When she tried swimming, she immediately loved it. 

Without waiting another moment, I went all in with that active sport. We both noticed a difference and she was able to lose some weight and maintain a healthy happy weight all the way through high school simply by staying active in that sport. She was moving and burning calories and that was the key.

Sleep is A Healthy Habit 

Another aspect of a healthy lifestyle related to physical activity is sleep. Children require more sleep than adults to support their growth and development, and a lack of good quality sleep can impair cognitive and emotional functioning. So, making sure kids get enough exercise and rest is extremely important for their learning and overall health.

Hydration and Brain Function

We've talked about the importance of proper nutrition and physical activity, but another underappreciated aspect of a healthy lifestyle is hydration. Studies have shown that even mild dehydration can lead to a decline in cognitive function, including memory and attention. It's especially important for children to stay hydrated since they're more susceptible to dehydration and may not recognize the symptoms as easily as adults.

So, the next time you're packing your child's lunch or sending them off to school, remember to include a water bottle or two. And, encourage them to drink water throughout the day to stay alert and focused!

The Impact of Mental Health on Learning

It's also important to recognize the connection between mental health and academic performance. When children are stressed or sidetracked by something happening in their lives, it can be challenging for them to focus and learn. Poor mental health can lead to cognitive and emotional problems, including difficulties with attention, memory, and problem-solving. As such, it's essential to provide support and resources to help children manage stress and other mental health challenges. 

As parents, we can encourage our children to practice self-care and mindfulness techniques, such as deep breathing exercises, to manage stress and improve their mental health. At school, your child’s school’s counselor can help a lot!  I have had countless conversations with kids when they came to me stressed and unable to focus on their work, and left calm and ready to complete any task.  They will also learn techniques they can use on their own to keep progressing when they face a challenge. By fostering healthy habits and supporting our children's mental health, we can help them achieve their full potential and thrive both in and out of the classroom.

The Benefits Having A Routine

Having a routine helps children to establish structure and organization in their lives, which can be very beneficial for learning and academic success. A consistent routine allows children to develop healthy habits such as regular sleeping patterns and getting enough exercise, both of which are essential for good physical and mental health. In addition, a routine helps children learn how to manage their time effectively, as they become familiar with the daily and weekly tasks that need to be completed. 

Routines work best when you have your child be in charge of creating a schedule that works.  Ask them to close their eyes and picture a perfect morning or nighttime routine. One that results in everybody feeling happy and at peace. Then ask them to open their eyes and tell you about it as you take notes. With those notes in mind you can sit besides them as they plan out their perfect schedule. If they plan on something that won't work you can discuss it and then ask them to adjust it.  When you both agree and you celebrate their effort to help the family, you are creating buy-in with your child.  The more often that you can empower your child rather than tell them what to do, the smoother your days will go. 

With an established schedule, children have more clarity on when they should focus on studying, completing homework assignments or even taking time away from school responsibilities to relax or engage in recreational activities. Ultimately, having a regular routine will help kids thrive in school by keeping them organized and motivated to reach their goals!

Ideas For Healthy Snacks and Meals 

Protein is an essential macronutrient that provides energy, repairs and builds body tissues, and helps maintain the immune system. Eating enough protein is especially important for children since they are growing and developing rapidly.

To ensure that your child is getting enough protein, include protein-rich options in their snacks and lunch. Here are some easy ideas:

• Hard-boiled eggs: Hard-boiled eggs are a fantastic source of protein and can easily be added to a lunchbox or eaten as a snack. They're also very portable and can be taken in a thermos container for an on-the-go breakfast.

• Hummus and veggies: Hummus is a tasty and protein-rich dip that can be paired with sliced veggies like carrots, cucumbers, and bell peppers.

• Peanut butter and apples: Apples are a healthy snack on their own, but pairing them with peanut butter or another nut butter can also provide a good source of protein.

• Greek yogurt: Greek yogurt is higher in protein than regular yogurt and can make a great snack or addition to a lunchbox. Add some fresh fruit or granola for an extra crunch.

• Turkey and cheese roll-ups: Simple but effective, turkey and cheese roll-ups are a great snack that kids love. Roll up some sliced turkey and cheese together for a protein-rich snack.

• Chicken salad: Chicken salad made with shredded chicken, Greek yogurt, and diced veggies like bell peppers and celery is a quick and flavorful lunch option that's packed with protein. You can even include it in a lettuce leaf or whole grain wrap for added nutrition.

Kids will make it through each day with more mental clarity when they have a filling and healthy lunch. Here are 8 easy, healthy lunchbox options for children:

• Homemade sandwiches: whole grain or spelt bread filled with hummus, avocado, tuna salad or nut butters.

• Veggie wraps: whole wheat tortillas filled with grilled vegetables and a sprinkle of cheese.

• Cheese cubes and crackers: select high-quality cheese slices cut into cubes and served with whole grain crackers.

• Fruit cups: sliced apples, oranges and other seasonal fruits in their own juice to keep them moisturized - perfect for snacking on the go!

• Yogurt smoothies: yogurt blended with frozen berries or bananas for an easy meal-on-the-go!

• Trail Mix Bites: nuts, seeds and dried fruit mixed together into bite sized pieces for snacking  throughout the day!

•  Fruit & veggie dips: cut up carrots, celery sticks, bell peppers and even broccoli with your favorite dip like hummus or peanut butter - add some color to their lunchbox!

• Apple sandwiches: core an apple (or two) and fill the center with creamy peanut butter for a sweet snack—a classic favorite!

We can Do This! 

Prioritizing health and nutrition is crucial for a child's ability to learn and grow. Incorporating nutrient-rich foods, physical activity, enough sleep, hydration, and healthy meals and snacks into children's routines will have a significant positive impact, not only for their academic success, but for their overall wellbeing. Be positive and provide space to talk openly when you communicate about you and your child's health. And, importantly, we must also remember to support children's mental health to help them achieve their full potential.

Join me in spreading this message to help create a healthier future for our children! You can do that by sharing what you struggle with and what you know in conversations. Make a difference by sharing this article link in a text or social media. You can learn more solution-focused parenting strategies by getting The Focused Mindset’s monthly newsletter and get 35 free journal prompts when you do. Click HERE to subscribe for free. You can also turn into The Focused Mindset Podcast on Apple, Spotify and wherever you listen to podcasts. Together we can learn more and live solution-focused! 

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