Healthy food for your child on school days

There is a close link between what a child eats and his ability to collect, study, and assimilate during the school season, so attention should be paid to feeding the child and giving him all the important nutrients for the growth of the mind and the development of his body better.

The article deals with the types of foods suitable for the child during study times and exams, and explains the most important foods and drinks that should be avoided.

Important foods for baby health

Here are some important foods that a child needs during study and exams:

Eggs

The protein in eggs helps to increase concentration in the child, so it is recommended that the child eat a boiled egg daily at breakfast. White cheese can also be added to eggs with whole wheat bread for added benefit.

For more: Boiled eggs

Greek yogurt

Greek full-fat yogurt can help promote a child's brain cell health, thereby increasing their ability to receive and memorize information. In order for the child to get a complete meal, oat grains can be added to Greek yogurt with pieces of fruits such as blueberries to get a good dose of polyphenols important for brain and brain health, as it increases blood flow to the brain, and a spoonful of white honey can be added to the cup of Greek yogurt, which supports brain health and increases the health of the immune system.

Vegetables

Different types of vegetables contain nutrients that are important for a child's health and ability to concentrate, so they should be included in their daily diet. This applies to all types of vegetables, whether iron-rich leafy vegetables or other types that contain important minerals and vitamins.

It is recommended to give the child a salad that contains different types of colorful vegetables, such as peppers, cucumbers, carrots, and lettuce, in addition to eating vegetables at lunch.

Fish

Fish is a good source of vitamin D and omega-3 fatty acids, which help achieve the best performance of the brain and improve mental skills, and fatty fish comes at the forefront of fish important for children's mental health, such as salmon, tuna and sardines.

Nuts and seeds

The child should eat types of nuts and seeds rich in protein, essential fatty acids, vitamins, and important minerals to improve mood and maintain a healthy nervous system, and there are many ideal options for the child such as peanut butter and sunflower seed butter rich in folate, vitamin E and selenium.

The child can be given a handful of nuts daily to get their many benefits for the health of the body.

Oat grains

Oat grains play a big role in improving the child's mental performance and school-related skills, and it is recommended to choose unprocessed oat grains, because sugar-rich varieties have a negative impact on the child's health.

Raw oat grains contain protein and fiber that help maintain the health of the arteries of the heart and brain.

Fruits

The child needs fruits of various types to gain the energy necessary to promote mental health, increase concentration, and stay in an active position during the study period, and many types of fruits contain antioxidants that resist the deterioration of mental skills if they decrease. Apples and peaches are among the most important fruits for the child's mental health, and you must make sure that the fruits are washed well to protect the child from the damage of pesticides that are sprayed on different types of fruits.

It is recommended to eat fruits as snacks between basic meals, so the mother should wash them and put them in front of the child to eat from them if he feels hungry.

Foods that a child should not eat:

On the other hand, there are some types of foods that a child should not eat because they affect the health of the mind and body in general, including:

Unhealthy fats: Unhealthy fats cause negative effects on brain health, lead to damage to nerve cells, and increase the chances of obesity, so you should not increase them as much as possible, and unhealthy fats are often available in children's beloved fast food, fried, and processed meats.

Sugars: A child needs sugars to increase energy, but to a reasonable extent, as excessive intake affects memory and causes disruption of the vital functions of the brain and body.

Supplements and vitamins without necessity.

This applies to various types of foods and drinks that are artificially sweetened, hence naturally sweetened fruits are recommended as a useful and healthy alternative to these harmful foods.