Is it true that high fiber foods will help my child perform better in school?

The short answer: YES!

Now for the long one: Not only are foods that are high in fiber full of nutrients such as B vitamins and folate, which studies show improve memory function (possibly helping your child ace their next exam), they also provide sustained energy for overall better performance.

In general there are two types of carbohydrates: complex and simple carbohydrates. Both are considered starches and are broken down to sugar – our source of fuel – by our bodies. An important difference between the two is in the amount of dietary fiber they contain. Complex carbohydrates such as fruits, vegetables, nuts, seeds and whole grains (think barley, quinoa, buckwheat) are naturally high in fiber, while simple carbohydrates like candy, pretzels, cookies, chips and white flour products (bagels, breads and pastas) have none. As a general rule, the more fiber a food contains, the longer it takes our bodies to digest it, resulting in sustained energy and a prolonged feeling of satiety. On the other hand, simple carbohydrates digest quickly and provide us with a burst of energy (aka “sugar rush”); however, thanks to their lack of fiber this burst quickly dissipates (aka “sugar crash”), leaving in its path lethargic, unfocused, hungry children who are ultimately craving more sugar.

So, how do you prevent your child from falling into that category? Provide complex carbohydrate foods at regular intervals throughout the day to keep them on their toes, alert, focused and ready to perform! Start the day off with a well balanced breakfast which can be anything from steel-cut oatmeal made with skim milk and crushed walnuts to whole wheat toast with peanut butter. If you are on the run, a simple glass of low-fat milk and a banana will do. Then pack their lunch box with healthy and tasty snacks they enjoy to prevent temptation from the ever lurking vending machines and cafeteria cookies and French fries! Some tried and true lunch box fiber favorites include:

Snacks:

• Fruit


• Whole grain crackers with hummus or string cheese


• Granola or snack bars (look for brands with at least 3 grams of fiber per bar)


• Trail mix


• Low-fat yogurt mixed with high fiber cereal (look for brands with at least 3 grams of fiber and less than 8 grams of sugar)


• Cut up veggies with peanut butter or hummus


• Turkey and cheese roll ups

Lunch:

• Sandwich made with 2 slices whole grain bread, 3 ounces of lean protein (turkey breast, ham, roast beef, hummus, chicken or tuna), 1/4 sliced avocado and 1 tbsp. honey mustard served with whole grain pretzels or baby carrots on the side instead of chips


• Whole wheat pasta salad: 1 cup whole wheat pasta, 1 cup chopped mixed veggies, chopped mozzarella cheese, vinaigrette


• Stuffed Pita – Stuff 6 1/2 inch whole wheat pita with hummus and veggies


• PB&J or try AB&J (almond butter) for three times the calcium


• Last night’s leftovers

Eating the right foods at regular intervals throughout the day will not only leave your children with endless energy, it will also provide them with a lifetime of healthy habits! Start early, start now!

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