Good nutrition is the basis for vibrant health. Nutrition
affects ALL aspects of our health, including physical, mental and emotional.
Our bodies crave the naturally occurring nutrients in whole, unprocessed
foods. When we provide our bodies with the nourishment they were designed
for, we increase our possibility of experiencing optimal health and performance.
Studies have shown that there is a direct correlation with
good nutrition and increased academic performance. A 2003 study conducted
in Nova Scotia concluded that students who ate an adequate and varied
amount of fruit, vegetables, protein, fiber and other components of healthy
diet were significantly more likely to perform well on literacy tests.
Our goal is good, balanced nutrition that will give the body
and brain what it needs to perform optimally. Healthy food choices will
help maintain blood glucose levels and prevent mental fogginess. The
following are the do's and don't of providing healthy foods for your
family.
Do's
Do provide unprocessed whole foods for your family. Be diligent
in reading labels on all packaged foods.
Eat lots of fruits and vegetables. These
nutrient dense foods pack necessary phytonutrients, vitamins, minerals
and fiber in their natural and bioavailable forms. Aim to include fruits
and/or veggies with every meal. For breakfast enjoy freshly cut fruit
or add blueberries to oatmeal. Scramble eggs with your favorite chopped
veggies. When packing school snacks and lunches include easy to eat veggies
like cucumber slices, baby carrots, pepper slices and celery sticks.
Fruits that pack well are apple slices, berries, grapes and sliced melons.
Remember that fruit juices do not offer the benefits of eating the whole
fruit. The whole fruit contains fiber which regulates glucose levels
along with vital phytonutrients. The pasteurization of processed juices
destroys natural enzymes and micronutrients.
Ingest healthy fats. Our
brains need healthy fats to function optimally. Organic butter, extra
virgin olive oil (EVOO), coconut oil, and unrefined, high oleic safflower
oil are good options. Also, eating good fats with our meals helps to
regulate glucose levels. Steer clear of fat free foods as they usually
contain a lot of sugar.
Choose whole grain or sprouted breads. The
ingredients in bread should be basic. Stay away from a long list of ingredients
with additives like high fructose corn syrup and partially hydrogenated
oils. If you are used to eating processed white bread, work up to a hearty
whole-grain bread over time.
Opt for healthy sources of proteins. Nut
and seed butters are a great source of protein as they also contain healthy
fats. For something other than peanut butter, try almond, cashew or macadamia
nut butters. Sunflower seed butter is a great non-nut form of protein,
especially for those with nut allergies. Be sure to purchase nut butters
free from added sugars and or preservatives. Beans, lentils and peas
are also a healthy, low fat source of protein. Fermented soy products
like tempeh and miso are preferred sources because they are less processed
than tofu. If eating meats, choose organically and locally grown if possible.
Ideally, beef should be all grass fed, as it naturally contains higher
levels of essential fatty acids (EFA's). These EFA's are important in
brain development and function.
If consuming fish, choose varieties like wild salmon, herring,
cod, trout and sardines. They contain omega-3 fatty acids which benefit
brain and mental health.
Drink plenty of water.
Start the day with a glass of water, and drink water throughout
the day. Enjoy seltzer waters (with natural flavors) too.
Don'ts
Don't over-consume sugar. Increased
consumption leads to chronic diseases like diabetes. All of us have experienced
the "sugar high" and the "sugar low" that follows an unhealthy dose of processed sugar. Cutting way down on these
types of sugars will keep blood sugars stable, thereby allowing you and
your children to focus better and not experience the mental fogginess
that occurs after ingesting processed sugars. Avoid all white processed
sugars (sucrose, glucose, fructose, dextrose, maltose, corn syrup, corn
syrup solids, high fructose corn syrup). Avoid sodas and sugary sports
drinks (which typically contain artificial colors along with processed
sugars).
Read labels and watch for sugar content in foods like yogurts
and packaged fruit. Try "cutting" flavored yogurts with plain yogurt and gradually decreasing the sweetness. You
will eventually decrease the overall craving for sweets.
Eat partially hydrogenated oils (trans fats).
These are oils that have been altered by adding a hydrogen molecule –
they are used as a preservative to prolong product shelf-life. Be aware
that food manufacturers are allowed to say "0 grams trans fat" per
serving if it contains 1/2g or less per serving. This is misleading
because the product may still contain partially hydrogenated oils. Read
the list of ingredients to be sure.
Consume artificial flavor/colorings: Found
in many "kid" targeted products like colored yogurts, fruit snacks, etc. Many people have
underlying sensitivities to artificial flavorings and/or colorings based
on the simple fact that they are artificial. Our bodies were not designed
to ingest artificial ingredients. Behavioral changes are sometimes observable
in children who consume artificial flavors/colors.
Working towards these goals will put your family on track
for optimal performance. It's simple, just give the body what it needs,
and it will respond in a positive way.