Food for Thought: How Nutrition Helps Kids Learn and Thrive

Imagine driving a car that’s running on fumes. Soon enough, it will sputter and stop. It’s a similar situation for kids, but food is the fuel that keeps them going. Without proper nutrition, it’s tough for them to grow, thrive and learn.

“If kids have an empty belly or lack nutrition, they may struggle to focus on learning and good behavior,” says Lori Knapp, a registered dietitian with ThedaCare. “Conversely, healthy foods can help set them up for success.”

The beginning of the school year offers an ideal time to assess whether your child is getting adequate nutrition. Guiding your child toward a healthier diet might be simpler than you think. Focus on the basics and build from there.

Here, Knapp answers some frequently asked questions surrounding kids and nutrition.

Kids Nutrition Common Questions

1. What are the nutrition guidelines for school-age kids?

They vary by age. The American Academy of Pediatrics (AAP) shares the following:

Ages 5-10: Focus on protein, dairy, vegetables, fruits, healthy fats and whole grains. Avoid caffeinated beverages and added sugars. Choose water and unsweetened beverages to support hydration.
Ages 11-18: During this time of life, kids enter a rapid growth period. This brings increased needs for energy, protein, calcium and iron. Kids in this age range should continue to prioritize lean protein, dairy, vegetables, fruits, healthy fats, whole grains and staying hydrated with water. At the same time, they should limit sugary and energy drinks as well as highly processed foods. In addition, kids under 12 should have no caffeine, and those 12-18 should limit caffeine to 100 mg or less per day.

2. Does my child really need breakfast?

They really do. Kids might skip breakfast because they’re time-strapped. Or maybe they’re simply not hungry. However, getting in some morning nutrition helps them stay focused and ready to learn for the day ahead.

A few simple tips and tricks can help if breakfast is a household struggle:

Ensure your child has time in their morning, even if that means choosing an earlier bedtime.
Set a positive example by eating breakfast yourself — it’s good for you too! Bonus points if you can find time to eat breakfast with your child.
Have a variety of quick options at the ready: low-sugar cereal or oatmeal, peanut butter toast, whole-grain muffins and hard-boiled eggs can be great choices. Strive to include protein, fruits or veggies and whole grains.
Breakfast can become a trickier proposition as kids reach the tween and teen years. It’s still important. Encourage them to at least have something small such as a banana, low-sugar granola bar, smoothie or whole-wheat bagel with low-fat cream cheese.

3. What are some healthy snack options?

Whether you’re planning after-school nibbles, you have a younger child with snack time built into their school day or your older child needs extra fuel for a sports practice or match, snacks are important.

Healthy, easy options include:

Air-popped popcorn
Low-sugar trail mix, granola bars or cereal
Bananas
Apples with peanut butter
Whole-grain crackers or pretzels

4. Packing lunches, ugh. Where do I start?

Begin with the building blocks: protein, vegetables, fruits, healthy fats and whole grains. From there, tailor it to your child’s preferences.

Assuming your child has an insulated lunch box, good options can include:

Sandwiches on whole-grain bread or tortillas
Veggies with hummus or low-fat dip
Clementines
Sliced apples — sprinkle them with lemon juice to keep them from browning
Yogurt
String cheese and whole-grain crackers

If packing lunches isn’t the right option for your family, remember that school lunch programs offer a variety of healthy, balanced options to meet most dietary needs.

5. Planning dinners is draining. What’s my strategy?

Come up with a few go-to options and build from there. Many dinners can come together quickly with a little prep and planning. Aim for complete meals that include all the building blocks of good nutrition.

Consider these options:

Whole-wheat or chickpea pasta with marinara and a side salad or veggies
Tacos with chicken breast, ground turkey or lean ground beef
Tomato soup with grilled cheese on whole-grain bread
Breakfast for dinner: scrambled eggs with whole-wheat toast
Stir-fry with your favorite protein and veggies

The more you experiment, the more you might find you enjoy planning new meals. Lean on your slow cooker as well. Find a few easy recipes you can set and forget. ThedaCare offers a whole library of healthy, dietitian-approved recipes. That includes a collection of back-to-school-friendly options.

6. My child is so picky. Help!

This can be stressful for kids and caregivers alike.

A couple of strategies include:

Introducing a variety of healthy foods from a young age
Offering choices between two healthy foods
Letting your child choose some healthy options from the grocery store
Involving your child in meal prep

If you’re concerned pickiness is impacting your child’s nutrition, talking with their pediatrician or family medicine doctor can be a great place to start. They can also refer you to ThedaCare registered dietitians who can help.

Here’s to Healthy Kids

“Prioritizing good nutrition can feel like one more concern on an endless to-do list,” Knapp says. “Focus on the fundamentals and start with a few positive steps. In no time, you’ll find your child and family on a path to healthier eating.”