When it comes to academic success, your child’s diet plays a major role. Nutritious meals and snacks throughout the day provide your child with the energy and nutrients needed to focus, learn, and remember.

Here are the best foods to fuel your school day:.

Complex Carbohydrates

Complex carbohydrates provide a steady stream of energy to keep your child focused throughout the day. Examples of complex carbohydrates include:.

Whole grain bread and crackers
Brown rice
Quinoa
Sweet potatoes
Oatmeal

Protein

Protein is essential for building and repairing tissue and keeping your child feeling full throughout the day. Examples of protein-rich foods include:.

Eggs
Chicken
Turkey
Fish
Beans and legumes

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support brain function and overall health. Examples of fruits and vegetables that make excellent snacks include:.

Carrots and celery with hummus or nut butter
Apple slices with almond butter
Berries
Grapes
Citrus fruits

Healthy Fats

Healthy fats provide energy and support brain function. Examples of healthy fats include:.

Avocado
Nuts and seeds
Olives and olive oil
Fatty fish like salmon and tuna

Hydration

Hydration is also crucial for academic success. Dehydration can cause fatigue, headaches, and difficulty concentrating. Encourage your child to drink water throughout the day and to avoid sugary drinks like soda and energy drinks.

Healthy Snack Ideas

Preparing healthy snacks in advance can help ensure that your child has access to nutritious options throughout the day. Here are some healthy snack ideas for your child:.

Trail mix made with nuts, seeds, and dried fruit
Greek yogurt with fruit and granola
Hard-boiled eggs
Hummus with carrot and celery sticks
Edamame

Healthy Lunch Ideas

Packing a healthy lunch for your child can also ensure that they have access to nutritious options throughout the day. Here are some healthy lunch ideas for your child:.

Whole grain sandwich with lean protein (like chicken or turkey), veggies, and hummus or avocado spread
Salad with mixed greens, veggies, nuts, and lean protein (like grilled chicken or shrimp)
Brown rice bowl with veggies, lean protein (like tofu or salmon), and avocado
Whole grain pasta salad with veggies, nuts, and feta cheese

Conclusion

Nutritious meals and snacks throughout the day can provide your child with the energy and nutrients needed to focus, learn, and remember.

By incorporating complex carbohydrates, protein, fruits and vegetables, healthy fats, and plenty of hydration into your child’s diet, you can set them up for academic success.