October 2021 Parenta magazine

Nutrition for learning
Children tend to be naturally inquisitive
and boundless in their approach to
understanding the world around them and
learning new concepts. The early years
setting provides an opportunity to work
with children and their families/carers on
the foods they consume. Helping them
understand some basic nutrition and the
importance of balance in their diet at an
early age can impact them in the short
term, as well as setting them up well for
their long-term health as they mature.
Both factors are also fundamental to
behaviour, as a child who can focus for
even short periods of time, will be able to
engage with new experiences which will
assist their processing, understanding
and ultimately, their progress and
development.
The developing brain:
Brain structure is laid down by both
genetics and environmental factors such
as food, learning and exercise. Early
nutrient deficiencies can impact on the
growing brain and an awareness of key
nutrients for brain development can be a
factor that parents/carers can influence
and therefore can help support optimal
brain health for their child/children. Brain
development is on-going in line with its
amazing plasticity, though significant
stages of brain development include
the third trimester until age 2, when
the brain undergoes rapid-growth, and
adolescence, when the brain undergoes
pruning.
From birth to 6 years old, socialisation,
cognitive, motor, communication and
emotional development is the focus. From
7 to the mid 20s the connections further
develop to establish faster signalling, selfcontrol
and decision making, which are the
last areas to mature.
Key brain nutrients
The development of the brain thrives on
food diversity and requires a wide range
of nutrients, while there are some key
nutrients that play a larger role, which
include:
Protein
Protein provides the building blocks for
brain structure and maintenance and
is also essential for neurotransmitter
production, which influence mood,
thoughts and facilitates the communication
between the cells of the nervous
system. A reduction in protein may
lead to smaller brain growth, so protein
should be included in each meal with a
recommended intake of between 15 to 28g
a day depending on the age of the child.
Focus on: Eggs, fish, meat, nuts, seeds,
legumes and lentils.
Fats (omega-3)
The brain’s dry weight is made up of
60% fat. Fats are essential for all cell
membranes, cognitive function and
mood. 25% of the brain’s fat is made
up of the omega-3 fatty acid, DHA,
which is essential for structure, function,
metabolism of glucose and for reduction
of oxidative stress. Supplementation
throughout childhood, has shown
improved cognition, focused attention,
and a profoundly positive effect on
neurotransmitters and mental health. It
has also been linked to decreased neurodevelopmental
disorders, lower rates of
allergies, atopic conditions and improved
respiratory health. There is also some
evidence it can improve sleep quality and
duration.
Focus on: Eggs, fish, meat, nuts, seeds
and avocado.
Supplement: As the body relies on
dietary sources, it is worth considering/
suggesting to parents an omega-3 fatty
acid supplement for your/their child/
children high in DHA and EPA.
Carbohydrates
Carbohydrates provide glucose and fuel
for the brain but carbohydrates such
as white bread, rice and sugary foods
rapidly convert to glucose and can have a
detrimental impact and negatively affect
glucose metabolism. Regulating blood
glucose levels is important for mood and
concentration and will also have an antiinflammatory
effect.
Focus on: Slow release carbohydrates
such as wholegrain options (oats, brown
rice, wholewheat/seeded bread), include
protein with carbohydrates at mealtimes
and/or increase vegetable consumption.
Swapping beige foods for green can help
to increase vegetables. Try alternatives
such as courgette/carrot spaghetti, sweet
potato noodles, cauliflower rice or bean
mash.
Iron
Iron increases brain energy production
and is required to supply oxygen. The
relationship between iron and cognitive
performance has been well researched,
so if there are any concerns abut a child’s
development it’s worth suggesting they
are checked for anaemia.
Focus on: Meat, eggs, quinoa, grains,
legumes, lentils and broccoli. Eating these
with vitamin C rich foods, such as peppers,
sweet potato and tomatoes will support
absorption.
Iodine
Iodine is required for the synthesis of
thyroid hormones, which regulate the
body’s metabolic rate, heart and digestive
function, muscle control and brain
development. Any deficiency can impact
on brain growth, signalling and brain
weight. Low levels of iodine have also been
associated with learning difficulties.
Focus on: Sea vegetables (samphire, kelp),
yoghurt, eggs, tuna, cod, salmon and
strawberries.
Zinc
Zinc is abundant in the brain and
contributes to both structure and function
including neurotransmitter release and
the development of the hippocampus for
learning and memory. Several studies
suggest supplementation may impact
on cognition, motor development and
memory, specifically during puberty.
Focus on: Meat, seeds, nuts, lentils,
legumes, quinoa and fish.
Blood sugar balance
A key factor for concentration is ensuring
meals and timings support a balanced
blood sugar. If a child’s blood sugar peaks
and troughs this can have a dramatic affect
on their concentration and ultimately their
behaviour. Therefore breakfast is key to
starting the day and appropriate snacks,
which contain both protein and fibre
throughout the day also support to keep
levels even.
Anti-nutrients
Anti-nutrients are factors, which may have
a detrimental affect on brain health for
some individuals. These include trans fats,
gluten, artificial sweeteners, high sugar,
caffeine, and high toxin exposure (cigarette
smoke, household chemicals, toiletries
etc.).
Lifestyle
Lifestyle factors that support brain health
include keeping well hydrated, getting
adequate sleep, exercise and learning.
How?
Within early years settings a project about
‘Feeding my growing brain’ can be an ideal
opportunity to talk about what the brain
does and introduce key foods and lifestyle
factors that support the brain to grow and
develop.
A simple and delicious brain food recipe to try in your setting
is Mackerel pate - see page 24 to make it yourself!
Being informed of all these factors such
as key nutrients, blood sugar balancing,
lifestyle factors and anti-nutrients can
support early years settings to educate
children and families and ultimately
support optimal brain development,
increased concentration and learning.
For more food fun in your setting, sign up to
the Youngest Chef Award. This award is for
Early Years Foundation Stage pupils (ages
3-5) and is written by teachers for early
years practitioners/teachers. It is designed
around the popular children’s book “The
Very Hungry Caterpillar” by Eric Carle
Katharine Tate
The Food Teacher Founder and
Director, Katharine Tate, has worked
as a teacher and education consultant
internationally in primary and secondary
schools for over 20 years. Qualified as
an award winning registered nutritional
therapist, Katharine, combines her unique
education and nutrition expertise to
offer schools, organisations and families
advice, education programmes, practical
workshops, and individual/family clinical
consultations. She has written and
published several books: “Heat-Free &
Healthy”, the award-winning
“No Kitchen Cookery for Primary Schools”
a series of Mini-Books and has also
co-authored the award-winning “Now
We’re Cooking!” Delivering the National
Curriculum through Food. She has also
launched a programme of Young Chef
awards for schools, which support delivery
of the curriculum and nutrition. In
2019, over 4,000 children completed the
awards across the UK.
LinkedIn | Twitter | Instagram
and has been developed and launched
by The Food Teacher. The award is a
‘Mini Muncher Challenge’, which can be
delivered across 5 sessions (every day over
a single week or once a week over a 5
week period) with 50 minutes of planned
teaching time each session. Find out more
at; https://youngest.youngchefoftheyear.
com/
22 October 2021 | parenta.com
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