Eat Right, Learn Bright: Parent’s Guide to Nutrition for School going Children

Preethi R Nair​, Chief Clinical Nutritionist​, SUT Hospital, Pattom

As the new academic year begins it is important for parents and caregivers to prioritize nutritious food for children. A balanced diet is essential for their physical growth, mental development, and academic performance. Children need an appropriate mix of carbohydrates, proteins, fats, vitamins and minerals. Carbohydrates and fats provide the energy required for daily activities and growth, while a lack of key nutrients can affect concentration and learning.

Breakfast is vital and should never be skipped, as it helps maintain focus in class. Nutrients like zinc, iodine, iron and folic acid play a crucial role in cognitive development. Protein rich foods such as meat, fish, eggs, pulses, nuts and dairy products support body growth and repair. Calcium is important for healthy bones and teeth and a deficiency can lead to low bone density. Milk, dairy products and leafy greens are good sources of calcium.

Iron is essential during periods of rapid growth as blood volume of children increases. Its deficiency can cause anemia, fatigue and reduced attention in school. Good sources of iron include egg yolks, leafy vegetables, dry fruits, sesame seeds and ragi.

Variety is key in a child’s diet. Nutritious snacks like nuts, fruits, steamed items, pulses and smoothies are healthy options. Instead of plain rice, meals can include preparations like fried rice, tomato rice, curd rice or millet-based dishes. Portion sizes should be manageable to encourage healthy eating habits. Fruits and vegetables rich in antioxidants also help strengthen immunity.

Hydration is equally important especially as children lose water through play and physical activity. Parents should ensure children drink enough water throughout the day.

Limiting junk food is crucial. Avoid items high in saturated fats, salt and sugar, such as chips, soft drinks, candies and processed snacks. Overeating should be controlled, and meals should be taken on time. Regular physical activity helps improve energy levels and ensures proper digestion and nutrient absorption.

By providing nutritious food and promoting healthy habits, we can support our children’s growth, academic success and overall well-being.