The Power of Nutrition: How Nutrition Impacts Children’s Physical and Mental Health

 

This blog post, written by Evania Xing, highlights the importance of nutrition for children's physical and mental health. It emphasizes how a balanced diet affects energy, growth, academic performance, and emotional well-being, while excessive sugar can lead to long-term health issues. Evania shares her personal journey of becoming more mindful about food choices and learning to balance indulgence with nutrition.

 

My Personal Journey

Since I was little, my parents always provided me with nutritious homemade meals. They would cook meats like chicken and salmon, stir fry fresh veggies from our garden, and my mom even started baking her own sourdough bread. However, there was always a temptation to eat processed snacks with colourful packaging and sugary flavours.

At school, my friends would offer me Oreos, Wagon Wheels, gummies, and other processed snacks. At other people’s houses and birthday parties, I would eat so many Cheetos and drink so much soda that I would feel sick afterwards. I, like so many other kids, became completely addicted to sugar. It wasn’t like there wasn’t any sugar in the house. My parents would always let us have a few chocolates or candies after dinner, and once in a while, we would have ice cream and popcorn while watching a movie. The problem wasn’t that I was deprived of sweets, it was that I couldn’t control the temptation after having a small amount. One chocolate was never enough, I wanted to eat the whole bag. 

As I grew older, I started to realize how my diet affected the way my body felt. Foods with a large amount of added sugar would make me feel tired and unable to focus. Too much dairy made me nauseous. Highly processed foods would make me full, but shortly after I would be hungry again. 

This understanding encouraged me to be more mindful of my food choices. The momentary pleasure while eating a whole box of chocolates was not worth how I felt afterwards. I learned to enjoy sweets in moderation, and I paid more attention to how my body reacted to different foods. 

By being aware of how different foods can impact our bodies and our minds, we can make educated choices that support a healthier, happier and more balanced lifestyle.

 

Nutrition and Physical Health

Did you know that in 2022, the World Health Organization estimated that 149 million children under 5 were too short for their age, 45 million were estimated to be wasted (too thin for height), and 37 million were overweight or living with obesity?

Many people believe that the purpose of eating “healthily” is to only improve your physical appearance or to help with managing your weight. However, eating a balanced and nutritious diet offers many more hidden benefits for our bodies and minds alike!

The food that you decide to pack in your child’s lunch every day will affect their energy levels and ability to participate in various physical activities. For example, a child who eats a croissant and a chocolate bar for lunch may feel a burst of short-term energy, as both these snacks are high in refined sugar and carbohydrates. However, later on in the day, this child will experience a sugar crash, hunger and mood swings, as the croissant and chocolate bar would not have provided the proper protein, fibre and other nutrients to sustain them throughout the day. 

A child's diet will not only determine how much energy and strength they have temporarily, but it will also affect their long-term growth and development. A child who is eating a variety of fresh foods such as meat, vegetables, fruits, and whole grains will likely have consistently high energy levels and good overall health, as their diet provides them with the essential nutrients that help strengthen their immune system, improve cognitive function, and support bone and muscle growth.

 

Nutrition and Mental Health

Eating foods that are rich in nutrients such as vitamins, minerals and antioxidants will help improve focus, reduce stress, and lower the risk of mental illnesses such as anxiety and depression. Research shows that B vitamins are particularly important for mood regulation and stability in kids. Some foods that are high in B vitamins include beef liver, salmon, eggs, milk, seafood, leafy green vegetables, and poultry. Kids who eat a nutritious and well-rounded diet are more likely to focus better in school and control their actions and emotions more effectively, leading to improved academic performance. 

 

The Impact of Excessive Sugar  

Sugar is in everything. From the supposedly “healthy” fruit snacks in a child's lunch kit to the jams and ketchup in our fridge. Added sugar has become a huge part of our diets, and most of the time we don’t even realize it. For example, Apple Cinnamon Cheerios may sound like a healthy breakfast choice for your child, but a closer look reveals that they contain 13g of sugar per cup–that’s one-third of the total serving size. This may not seem like a lot, but it can add up over time, impacting your child's long-term health significantly. Excessive intake of added sugars puts your child at a higher risk of physical health problems such as obesity, high blood pressure, diabetes, and fatty liver disease. Furthermore, overconsumption of sugar can affect a child’s brain, negatively impacting their ability to learn and retain information. 

 

Did you know?

Public schools are the largest restaurant chain in America. America’s school cafeterias serve seven billion meals a year—more than McDonald’s, Starbucks and Subway combined. Unfortunately, the food system in America pushes sugar-added, ultra-processed menus, making schools more like the largest fast food chain in America.*

Eightbillion is committed to making a difference—supporting real food, real change, and a healthier planet for everyone. This was a catalyst for them to support Eat Real through their 1% for the Planet membership. 

Eat Real is a national non-profit that nourishes the future of American kids by putting real food on the table at school (access), at home (awareness), and in local and national policy (advocacy). Eightbillion is proud to support them on their mission! 

Every kid deserves nutritious, delicious, planet-sustaining meals. Together, we can

nourish the future of our future generations!

*Source: Nation’s Restaurant News, National Center for Education Statistics