- SUNDAY, Aug. 24 (HealthDay News) — Healthy foods should be
included on the list of back-to-school supplies for your children, says a
University of Michigan Health System expert.

Dietitian Catherine Kraus explained that a healthy, balanced diet
enables neurotransmitters (chemical messengers in the brain) to function
more efficiently, resulting in improved concentration and memory.

“Childhood is a crucial time when bodies are growing and brains are
developing. Its so important to fuel the body with good nutrition, and
teaching children smart eating habits at a young age is a great idea. It
starts with the parents serving as the role model,” Kraus said in a
university news release.

She suggested a number of ways for parents to provide well-balanced
meals and snacks to give children the energy and nutrition they need to
perform well at school.

Make sure children eat breakfast. Research has shown that children who
skip breakfast don't do as well in school as students who eat breakfast. A
healthy breakfast includes a whole grain cereal, oatmeal or bread with a
protein such as peanut butter or a hard-boiled egg. Including whole fruit
instead of fruit juice adds more vitamins, minerals and fiber into the
diet. Dairy products are acceptable as long as they're in the form of
fat-free or low-fat milk, yogurt or cheese.

While many schools are striving to include healthier items on their
lunch menus, there are still plenty of unhealthy items such as pizza,
nachos, and sweetened drinks.

“When children consume a high-fat, high-sugar meal, their bodies will
crash, and they will become very tired and lethargic — which is not going
to help them perform at their best level in school,” Kraus said.

If you're concerned about the cafeteria choices at school, give your
child packed lunches that include a type of whole grain, such as bread or
tortillas, with a lean protein, such as tuna, turkey or chicken. Include
assortments of fruits and vegetables in various colors and sizes. Healthy
beverage choices include water, fat-free or low-fat milk, or 100-percent
fruit juice.

At dinner, half of your child's plate should include vegetables and
fruit, one-quarter should consist of a lean protein, and one-quarter
should contain whole grains, such as brown rice or whole wheat pasta.

“A smart dinner will help your child's brain function. If they are
satisfied after dinnertime, then they will sleep through the night, and a
child needs at least eight to nine hours of sleep a night in order to
function while in the school the next day,” Kraus said.

More information

The Nemours Foundation has more about children and healthy eating.