Training requires investment. This applies not only to intellectual work, but also to proper nutrition of the student, without which the brain will not work effectively.
1. Carbohydrates are fuel
Rational nutrition of a student is impossible without carbohydrates. The brain uses a lot of energy and needs a constant supply of “fuel”. Its source is glucose, which the body receives from carbohydrates or fats. The best sources of energy are complex carbohydrates from whole breads, cereals, brown rice, cereals, and homemade baked goods. A slice of wholemeal bread or oatmeal for breakfast is sure to be a good start to the day.
2. Fruits and vegetables
Schoolchildren’s nutrition cannot exclude these products, because they are an important component of a balanced diet, providing the body with vitamins, minerals and valuable antioxidants. Antioxidants protect the body’s cells from free radicals, and their best source is dark and red fruits and berries (blueberries, cranberries, blackberries, plums, raspberries, and strawberries), as well as green leafy vegetables and nuts.
3. Omega-3 acids
Fats from the omega-3 family are classified as long-chain fatty acids that serve as the building blocks of brain tissue. Omega-3 fats affect the development of the brain and support its efficient operation, counteract blood vessel diseases, and improve immunity. A natural source of fatty acids is marine fish such as tuna, mackerel, salmon, sardine, cod and herring, as well as caviar and other seafood. In addition, walnuts and Brazil nuts, green leafy vegetables, flaxseed and pumpkin seed oil are rich in omega-3.
4. Vitamins and trace elements
Of particular importance for the nutrition of the student are two elements – zinc and iron. Studies show that children who eat foods rich in zinc do well in school settings. Other reports indicate that iron deficiency compensation improves mental performance. Zinc and iron are found in whole grain pastries, meats and legumes.
The student’s diet consists in regular meals, it is especially important to ensure that the student never leaves home hungry. Why is breakfast so important? In the morning, after a night break, blood glucose levels are very low, and a good morning menu raises them for a long period. A normal glucose level is important in that it affects the transmission of information between nerve cells, improving the ability to learn. Make the perfect breakfast – porridge with nuts, a whole grain sandwich with cheese and tomato, warm cocoa or a glass of milk.
A varied menu is the basis for a good nutrition of a student. If the products are repeated during the week, this can lead to a deficiency of nutrients, which will negatively affect the student ‘s academic performance .
Approximate student menu table
|Days of the week||Breakfast||Dinner||Dinner|
|Monday||Turkey (sandwich), whole grain bread, salad, waffles, cow’s milk.||Fruits, natural juice, bun, borscht.||Fish, boiled potatoes, white bread, tea.|
|Tuesday||Chicken (soup), whole grain bread, salad, dried fruits, yogurt.||Pasta with vegetable and turkey garnish, milk.||Chicken soup, cheese, vegetables, tea.|
|Wednesday||Turkey (boiled), rye bread, lettuce, fruit, goat’s milk.||Soup, dried fruits, yogurt.||Borscht, cheese, salad, tea.|
7. Nutrition of a student at school
At least once, the student must necessarily eat a portion of lunch between lessons. Suitable for this:
What to drink – UHT milk, mineral water, natural juice, yogurt.
What to eat – fruit, salad, sandwich (meat, cheese, vegetables), waffles, homemade bun.
Note that all of the above is taken from home and must be fresh. If the school offers quality food to children, and the child does not refuse it, there will be enough fruits and mineral water.
If the student has health or weight problems (underweight or overweight), make a healthy menu for him. For example, children with neurology need B vitamins and magnesium. Eliminate from the diet of a student suffering from diabetes cheeses, undiluted juices, buns. For clarification of the correct diet, contact your pediatrician.