Back-to-School Fuel

The Role Nutrition Plays in Student Performance

While it’s important for people of all ages to make smart choices when eating, it’s especially crucial for those who are still in school. Research shows that nutrition affects students’ performance and behavior. A healthy diet can improve a student’s concentration, energy levels, cognitive skills as well as improve their overall wellness.

Back-to-school season is the perfect time to start the year off on the right foot when it comes to nutrition. Barbara Mintz, MS, RD, Senior Vice President for Healthy Living and Community Engagement at RWJBarnabas Health, shares some healthy eating tips for students ranging from grade school to young adults heading off to college on their own for the first time.

Jump Starting the Day

“Eating healthy is something we should all be doing, but it is especially important for young kids because they’re still growing,” said Ms. Mintz. “They grow and develop so quickly and burn a lot of energy, so they need calories in the form of protein, healthy carbohydrates and fats. Kids may have limited attention span if they don’t eat the right foods. It’s all about fueling the body properly. And it starts with breakfast.”

We’ve all heard it. Breakfast is the most important meal of the day. But why? And what should you be feeding your kids?

“Breakfast breaks the fast as the term implies,” explained Ms. Mintz. “It jump-starts your metabolism and your whole eating pattern for the day. If you skip breakfast, you will likely get hungry later and make the wrong eating decision when you finally have the chance to eat. Your body needs calories to maintain its functions, in addition to giving you energy, so breakfast is essential.”

It should be be a healthy and balanced breakfast. Ms. Mintz suggests a complex carbohydrate together with a lean protein and/or healthy fat. For example:

• Dry cereal (and not the sugary kind) with low fat milk and a hard-boiled egg
• Oatmeal with fruit and natural peanut butter
• Whole-grain toaster waffle with peanut butter
• Scrambled or hard-boiled egg with toast and fruit
• Greek yogurt with fruit and nuts

Packing a Lunch

For lunch, Ms. Mintz recommends packing a bag lunch for your kids.

“The food served for lunch may or may not be healthy or palatable to a child. If you pack their lunch, you know exactly what you’re giving them, and can be sure it is what they like to eat,” said Ms. Mintz.

Healthy lunch options include:

• Sandwiches – Avoid cold cuts and processed meats. There is nothing wrong with a good old-fashioned peanut-butter and jelly sandwich on whole grain bread. Fresh turkey and or cheese is another good choice.

• Pack a thermos and send them with a hot meal – Hot leftovers from dinner can be a good option or even some low sodium soup options

• Greek yogurt – Yogurt marketed to kids really has no nutritional value. The Greek yogurts sold today are tasty enough that kids will enjoy them and packed with healthy protein. Include an apple and some home-made trail mix and you have a lunch packed with energy

• Fruit and veggies – Fruits and veggies are a good side to soup and sandwiches. Pack some fresh fruit and carrots and celery sticks for something crunchy and add some low-fat Ranch dressing for them to dip in.

After-school snacks can be just as important. If kids haven’t eaten well at school, they may want to go straight for the sweets after school. Ms. Mintz recommends not even keeping these sugary and nutritionally empty snacks in the house. Instead, she suggests keeping a bowl of fruit ready and available on the table, or perhaps even freezing grapes, strawberries and blueberries for a frozen treat. Low-salt pretzels can be a good low-fat alternative to chips and a good match with hummus and low-fat string cheese. These hummus and cheese can be great source of protein and complex carbs to hold kids over until dinner.

Navigating Nutrition in College

“For college students, eating healthy is essential. The eating behaviors you start at this time can set the precedent for your eating patterns when you leave college and are out in the working world.” said Ms. Mintz. “Eating healthy as a college student sets the stage for you as an adult and becoming aware of the connection between your health and what you eat is a great way to begin to take care of your health.”

According to Ms. Mintz, the healthy food tips she offers for grade-school-aged kids applies to young adults going off to college as well. The unique challenge for college students comes in the form of the temptation of quick, easy meals and the never-ending options available in the dining hall.

“Go easy on the fast food,” said Ms. Mintz. “The sodium and trans fats in convenience and processed foods can lead not only to bad habits but can cause heart disease and diabetes later on in life. If you’re looking for something quick, fill up on healthy foods that will fill you up like fresh fruits and vegetables and something like a Greek yogurt instead.”

As for what to eat in the dining hall, Ms. Mintz recommends avoiding anything fried and instead filling up at the salad bar.

“Watch your toppings and dressing, though” Ms. Mintz warns. “Oil and vinegar are your best bet.”

Some basics Ms. Mintz suggest keeping in mind include:

• Having three meals a day at a regular and consistent time
• Drinking water frequently and avoid high-sugar drinks like juice and soda
• Picking fruits and vegetables as snacks in between meals as opposed to processed foods
• At mealtimes, half of your plate should be veggies
• Add a piece of fruit with your meals
• For protein, select fish and poultry over red meat
• Add a complex carbohydrate like quinoa or brown rice
• Avoid foods that came in a box: the closer you stay to natural and whole food, the healthier you will be

“What it comes down to is making the connection between health outcomes and food,” said Ms. Mintz. “The food we eat at any age has a dramatic impact on our overall health and wellbeing. Making healthy choices in the food that we eat will help us avoid so many chronic illnesses, such as obesity, cardiovascular disease, and diabetes. You truly are what you eat.”

Let’s be healthy together. For more information on how you can stay healthy this back-to-school season, please visit www.rwjbh.org/wellness