Articles

Good Grades and Healthy Living Go Hand in Hand

By Steve Baldwin, MS, RD
September 2008

School is back in full swing, and we parents are asking important questions. Where can I get the best deals on school clothes and supplies? How can I help my child get better grades this year? What am I going to do with all my free time now that my child is back in school?

The answers: shop the sales, schedule homework time, and party like a rock star.

Of course, for most parents of young children “partying like a rock star” means shopping at Target, Walmart, or the grocery store – alone.

But the most important question is often forgotten: can the foods I serve my child help them in school? The answer is a resounding “yes”. Many studies show a connection between eating well and academic success.

Breakfast has been the topic of numerous studies related to nutrition and success in school. Many have linked the morning meal with higher achievement in math, reading, and vocabulary. School breakfast in particular has been linked to improved attendance, better behavior, fewer visits to the school nurse’s office, and improved overall nutritional intake. Data suggests that for some students, skipping breakfast can negatively affect memory.

Eating breakfast regularly can help prevent weight gain. It’s one of the habits that have been singled out among those who are registered with the National Weight Control Registry, a database of over 5,000 people who have lost at least 30 pounds and kept it off for a year or more.

Research also shows that eating fruits and vegetables improves health. Many studies show that intake of fruits and vegetables offers protection against heart disease, some types of cancer, and high blood pressure. Because they are high in fiber and low in calories, fruits and vegetables may also help individuals achieve and maintain a healthy body weight.

A balanced breakfast that lends itself to supporting you’re child’s academic success should contain a mix of proteins, complex carbohydrates, and healthy fats. Carbohydrates are the best source of energy for the body, but can lead to a sugar high (and subsequent low) if eaten alone.

Try a toaster waffle smeared with peanut butter and thin apple slices – it’s quick, easy, and delicious. A favorite breakfast in our home is instant microwave oatmeal poured over frozen berries (the berries cool the oatmeal while the oatmeal thaws the berries). The combination is overflowing with vitamins, minerals, and fiber – and kids love it. Add a glass of skim milk, a cup of low-fat yogurt, or a mozzarella cheese stick for a boost of protein, calcium, and B-vitamins.

Toss a few strawberries or sliced kiwi into your favorite whole-grain cold cereal, or add them to yogurt or cottage cheese for a burst of calcium, fiber, and Vitamin C. Or try a handful of mixed nuts on your way out the door for an ultra-quick and hearty breakfast packed with protein, minerals, and healthy fats that your heart will love.

If you’re not yet on the breakfast bandwagon, why not start this week? Doing so might help your child do better in school, and may even give you the energy to party like a grocery-shopping rock star.

Steve Baldwin directs the Network for a Healthy California at the Hawthorne School District and is a part-time lecturer at California State University, Long Beach. He lives in Long Beach with his wife, three children, and one dog.
Steve can be reached at wordstoeatby@yahoo.com.