Pastoral Care and Wellbeing
Nutrition for Learning
Last week the focus was on mental health and wellbeing. There are many habits we can establish that will help to promote a positive mental wellbeing such as participating in regular physical activity, getting adequate sleep, undertaking exercises in relaxation, meditation or yoga, focusing on what we are grateful for, such as journalling and eating a nutritious diet.
What we eat can have a huge influence on all areas of health and wellbeing and how we perform at school. Some of the benefits of healthy eating include:
- More energy
- Improved concentration and memory
- Stronger immune system
- Improved self esteem
- Improved mental health
- Improved regulation of emotions (blood sugar levels are steady so less likely to jump to anger as a first response).
Breakfast is often considered the most important meal of the day. This is because it provides a chance to boost glucose levels after ‘fasting’ overnight which improves metabolism and fuels the brain; it will boost energy levels, alertness and concentration (all very important for learning in the classroom).
The Better Health Channel reports that ‘breakfast boosts brain power’. Without breakfast we can feel sluggish, and struggle to focus, which makes learning new things difficult. Tasks will feel harder than normal because skipping breakfast makes it harder to concentrate and our memory is poorer.
What makes a healthy breakfast?
A breakfast high in fibre and low in added sugars is a great way to start the day. This includes:
- Porridge made from rolled oats. Add your own fruit or honey, rather than having the flavoured brands as these are often high in hidden sugars
- Whole grain cereals such as Weetbix
- Fresh fruit and nuts
- Wholemeal or wholegrain toast. Toppings such as avocado, tomatoes or eggs also add some extra nutrients especially protein and healthy fats
- Smoothies made from fresh vegetables or fruits (not too much fruit though as the recommended serving size is 2 pieces of fruit per day)
- Natural yoghurt (also a good source of calcium for bone strength)
The aim of a healthy breakfast is to include complex carbohydrates for a slow release of energy, and fibre, and be low in sugar.
If you don’t have time for breakfast at home, and usually get your breakfast at school, be sure to choose a healthy option such as a toastie from the canteen, or free toast from the breakfast bar. Swap the flavoured milk (contains 6 teaspoons of sugar) for a free hot milo.
On top of a healthy breakfast, students should aim to pack a lunch that provides them with the energy and nutrients they need for learning, as well supporting growth and development. Whilst options such as boxes of shapes, or mini packs of chips are quick and easy; they contain no nutrients. They are high in salt and don’t fill you up, so students tend to eat more. They then lack the energy required to get through the rest of the day in the classroom.
Pieces of whole fruit, sandwiches or rolls and homemade options such as zucchini slice, savoury muffins or soups/salads are all healthy options that provide energy, boost vegetable intake and taste good.
Healthy breakfast or lunchbox ideas:
More information can be found on Nutrition Australia’s website: https://nutritionaustralia.org/
Eat for health also has a range of healthy recipes and more information on the Australian Dietary Guidelines.
School TV also has a range of resources on healthy eating. There is a quick 3 min video on the importance of breakfast which is well worth a watch. School TV Diet and Nutrition page
Students learn about healthy eating in HPE and Foods classes, and in Unit 1 and 3 Health and Human Development, so they should be able to provide more facts about the importance of healthy eating and have the skills to find and prepare healthy recipes at home to ensure they, and the whole family, are eating well.
By improving our nutrition and starting the day with a healthy breakfast, we are setting ourselves up for a more productive day. How easy and good is that!!
Geraldine Ryan
Director - Brigidine Campus