Healthy Eating Habits for the Developing Brain
7 Strategies to Encourage Children
By Lola Ravid
As a pediatric nurse and mother who spent many years alongside school-age children, I enjoy helping kids and parents understand the link between health and overall development. One core component in pediatric nursing is encouraging parents to change unhealthy nutritional habits to positive habits that will enhance children's learning and development. Their relationship with food is crucial for their developing brains, and no other influence on that awareness is as vital as the family unit. A 2020 study conducted by The Journal of Pediatric Nursing entitled "Family Influence on Children Nutritional and Physical Activity Patterns…" highlighted this element. This cross-sectional research highlights that the family unit is essential in influencing and shaping lifestyle behaviors related to eating and exercise. For this reason, parental education is crucial to advance initiatives that will lead our students to promote brain development and enhance the learning experience in the school setting.
There is a link between food, mood, and learning in school. Evidence shows that food affects a student’s cognitive, emotional, physical, chemical, and mental well-being. Unhealthy food and eating patterns have caused unnecessary problems such as lack of focus, illnesses, diminished school attendance, and low performance in school. It is all interrelated. Understanding how food and eating habits affect students and their development will allow parents and caregivers to make even the most minor changes to bring out the best in students. Childhood is the perfect time to build healthy lifelong habits. These habits bring balance and enjoyment to promote the child's overall well-being.
The following are strategies to help you navigate helping your child understand healthy behaviors that will allow them to thrive. Implementing one small strategy that best fits your family could lead to a lasting positive change.
1. Role Model
Purchase and eat food items you enjoy eating. You may offer a new fruit or vegetable to try at the dinner table without pushing them. I assure you if they see you eat that specific item often enough, they will come around and try it. It encourages new experiences and opens up the pallet. This strategy aims to teach open-mindedness in food. When my own boys were young, I would eat alfalfa sprouts on top of avocado toast. I would ask them if they wanted to try it, and for a long time, they declined the offer, but one day they gave in and tried it. Guess what? They are receptive to it now.
2. Involvement
Including children with grocery shopping helps them understand the big picture. For example, they can choose new snacks that they might find interesting. You can also create recipes together using the groceries and ideas they may suggest. Perhaps enroll them in a cooking class, or parents taking a class can share recipes with friends and family members. These are ideas that will include your child in this process. The goal is to meet in the middle. In my family, my boys may first choose a burger or a hot dog, but understand that they will need to try the salad or a new fruit. There is something enjoyable about trying new things. Sometimes it's a success, sometimes it’s not, and that is acceptable.
3. Family meals
Establishing a predictable routine helps children again grasp the bigger picture and minimizes pouty faces and tantrums. Have a set day and time where you all sit down to eat together. Perhaps there is a day you choose as a family to cook together, and on certain days, you agree to go to a local restaurant. Creating a functioning schedule may be difficult when you are a busy family. Still, by taking small steps, you can establish a working routine. In our tradition, Friday Sabbath dinners are our special night. We invite friends and family to join us for a big home-cooked meal. During the week, we enjoy going out to our local restaurants. We also have a weekly event we call Memorial Day. On this day, we eat all the leftovers in the fridge. We live by the following motto: “No food left behind.”
4. Conversations
Conversations around the table are memorable and will encourage open communication and expression. Showing gratitude towards the cook will make the cook feel appreciated. Discussing interesting topics, sharing news of the day, or simply talking about the meal are ideas one can contemplate. I remember once the kids brought up the school's peanut allergy table. They shared how important it was to be mindful of the students with food allergies. That led to a discussion on everyday dietary lifestyles and why families choose one style over another. You never know what exciting topic will arise from one simple open-ended question. One thing is sure about children: they love sharing ideas and thoughts and having genuine conversations.
5. Aim to eat the Rainbow
Foods like fatty fish, broccoli, and blueberries increase memory and cognitive development. Reviewing and researching the food pyramid to include a colorful selection on the plate will ensure a healthier body and mind. It appeals to the eyes and nourishes our bodies. A child's health improves their hearing, vision, and oral health. Interestingly, these are precisely why school nurses constantly assess students to ensure that they have a healthy foundation for learning. As a school nurse, I noticed the impact of good nutrition versus unhealthy nutrition, which can play a role in the students' learning habits.
6. Balance and Energy Usage
The concept of healthy balance and energy usage takes practice and research. It is a more complex concept to understand. Younger students may not be ready to understand it, but older students may benefit from simple examples and role modeling. Parents have the internet and excellent resources to learn about the body and how it uses energy. There is so much to learn about caloric intake, so it takes more than curiosity to understand it. However, grasping that eating in itself is used for energy and we need it to survive is the foundation. You can do so by encouraging small quantities in plates and allowing time for seconds, if necessary. It's an empowering concept to see food as energy and our basic need for survival and enjoyment.
7. Things to avoid
Avoid using food as a reward, bribe, or punishment. Avoid focusing on weight or diet, especially if the child is overweight. There is never a need to shame them or call them out. Habits take time, and the proof of a job well-done will be evident with a commitment in order to implement a positive change. The focus should stay on how food is energy. A source that we need to thrive, to learn, and to grow. Regarding younger children, who are considered picky eaters, it is ideal to avoid battling food. If weight concerns you, speak openly with your pediatrician to discuss a plan and put it in motion. It will benefit the entire family and will minimize the stress. The key is to keep their whole journey as a rewarding matter.
Conclusion:
It is never too late to learn healthy eating habits. When I was a kid, I refused to eat veggies. I blame my palette and lack of role models. Now, I enjoy teaching others about choosing a well-balanced eating lifestyle. I encourage you to try one of these strategies and see how it flourishes within your family unit in order to stay healthy.
References:
https://www.pediatricnursing.org/article/S0882-5963(20)30548-0/fulltext
https://heas.health.vic.gov.au/schools/classroom/food-mood-and-learning
Byline:
Lola Ravid is a registered nurse and freelance writer who is passionate about child advocacy, health, and parent education.
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