BACK-TO-SCHOOL season is here. Many parents, relatives and caregivers have been busy preparing for the new term and stocking up on essentials such as new uniforms or clothes, shoes, sports gear, stationery, books and e-learning tools, as well as various gadgets. As important as these items are, let us not forget that good nutrition, adequate sleep and exercise are also key to child development and learning.

Today, the focus is on nutrition. As children head back to school, it is vital that they eat the right foods at regular intervals, so that they will be more focused and energised for work and play. Certain foods will help to do this, as well as enhance memory, brain function and motor skills.

The brain relies mostly on carbohydrates for fuel. Therefore, once we consume carbohydrate-rich foods, such as whole grains and fruits, glucose is then released in the bloodstream. It is the glucose that energises brain cells, which rely on a steady supply in order to prevent “brain drain”.

I dislike the usual offering of local snacks, that is refined wheat crackers, candy, cookies, dairy ice cream, and chips to name a few. Unfortunately, these low-fibre, high sugar, processed, refined foods are not whole foods. So they act as a filler but provide minimal or zero nutrition, often creating a sugar-high and hyperactive behaviour in children and therby encouraging less focus and learning.

Some of the following foods can be packed as a snack in your child’s lunch box or had at home for breakfast or an after-school snack. These can help your children get that extra nutritional boost needed for an active brain:

Fruit slices with nut butter

I don’t know any child that does not love this snack! You could try otaheite apple slices or banana slices with a natural peanut or almond butter spread on top. Natural peanut butter contains choline which is needed to transmit nerve impulses and maintain healthy brain cell membranes. Research has shown that extra choline boosts memory in adolescent rats, suggesting that choline-rich foods may enhance brain-cell production throughout childhood.

Whole grains such as oats, brown rice or quinoa

Oats, for example oats porridge or smoothie, are considered a low glycemic index food because they are digested slowly and provide a more sustained source of energy. Research has indicated that children who had oats as part of breakfast on a regular basis scored much higher on memory tests than children who had low-fibre, refined cereals, or no breakfast at all.

Bananas

Bananas are probably the easiest, portable, no-fuss fruit to have as a snack. This is definitely one of my favourites – I ate so many bananas during my childhood that I’m surprised I still super-appreciate them today. They are easy to eat with almost zero mess and pack a lot of nutrition for such a simple fruit. Bananas are believed to aid the learning process by helping us remain alert due to the high level of potassium they contain. Bananas are great just before a test or exam for this very reason. Be sure to add bananas to your weekly shopping list as they will also help to increase the calcium absorption in your growing child – encouraging strong and healthy bone development. Also, if your child gets an insect or bug bite, try rubbing the inside of the banana peel to relieve itching and irritation. Don’t you just love bananas even more now? No wonder monkeys are always so happy and playful, eat your bananas!

Trail mixes/dried fruits and nuts

A simple mix of your child’s favourite nuts and/or seeds with a little dried fruit, which is a good source of iron, such as raisins mixed in will help to increase vitamin E intake. Vitamin E’s potent antioxidant effects protect brain cells from damage and inflammation. Walnuts and flax seeds will add the healthy omega-3 fats which are also important for brain development and eye health.

Did you know?

Our brain cells need twice as many calories as other cells in the

body. A tired brain – or one that doesn’t get proper nutrition – won’t

help children (or adults) perform at their best.

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica. She is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com — The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.