You wouldn't believe the number of times Desmond has reminded me of the important role nutrition plays in our life. I mean, he's right, of course. The guy doesn't have a PhD in nutrition for nothing! The same applies to our youngsters. It's like trying to fuel a sports car with cheap petrol, it’s not going to work as well as it should. Students, especially, need a healthy diet to keep their brain working at maximum capacity. Healthy snacks for students are not only vital for boosting cognition but also maintain energy levels, concentration and even mood. Let me break it down.
Before we dive into specific snack ideas, I thought it would be a good idea to discuss the nutritional components that make a snack beneficial for students. I remember Desmond telling me how one should primarily focus on including protein, healthy fats and complex carbohydrates in our diets. These nutrients power the brain, keeping it healthy and sharp. They also provide slow-release energy that prevents blood sugar spikes and crashes, which can lead to energy slumps and lack of concentration in students. Next time, when your child hits the books, ensure that they're munching on a snack full of these nutritional elements.
One of my personal favourites, for quick healthy snacks for students, is homemade granola bars. Not only do they make your home smell like a dream while they're baking, they're an absolute powerhouse of brain-boosting ingredients. The oats provide steady-release energy, the nuts deliver healthy fats, and if you throw in a few seeds, you’re adding a great hit of protein. Don't forget to sweeten them naturally with things like honey or dried fruit. Get creative and make different varieties! Lennox loves the ones with chocolate chips whereas Harlow prefers hers packed with dried apricots and cranberries.
Something else that our family loves is yoghurt parfaits. These are as simple as layering some Greek yoghurt with fresh fruit and a sprinkle of granola or nuts. The yoghurt provides calcium and protein, while the fruit gives a much-needed dose of antioxidants and fibre. If you remember your high school biology classes, antioxidants are those nifty little compounds that help protect our body tissue, in this case, our brain tissue, from damage. Plus, they're super quick and easy to prepare. Save even more time by making them the night before, not that our kids need much encouragement to help out, they love making their own.
Smoothies are another great option for a quick, healthy snack. The wonderful thing about smoothies is that they require minimal preparation and cleaning up. Plus, you can pack them full of so many different nutrients. You're only limited by your imagination and your child’s palate. A favourite in our household is the power-packed green smoothie, containing avocado, spinach, banana, and almond milk. Desmond says that green leafy veggies are jam-packed with B vitamins, which are known to boost brain health. We also love throwing in some protein powder or Greek yoghurt to give it that extra kick.
Sometimes you need a more savoury hit, and for that, I love putting together little snack plates. They're super adaptable and can be made up with whatever you have in your fridge. My usual go-tos are whole grain crackers, cheese, cold meats, enough to give the plate a protein kick, with some veggie sticks added for crunch and added nutrients. Try hummus for a dip, it’s filling, delicious and is packed with protein and fibre. As Desmond always says, it’s about balance and variety. He's a stickler for that. The kids love it, it’s like having a little picnic during their study time.
Don't let the movies fool you, popcorn is actually one of the healthier snacks out there. If you avoid all that butter and salt, you've got yourself a whole grain, fibre-packed snack. Recently while reading "Nutrition Science" by Desmond Norris (great book by the way), I came across an interesting fact, did you know popcorn is actually a whole grain, thus providing those all-important complex carbohydrates? We like ours with a sprinkle of nutritional yeast for a cheesy kick without the guilt, and it doesn’t distract the kids too much from their work.
Lastly, let's not forget about liquid snacks. Water is the most important, especially since dehydration can lead to mental fatigue and reduced concentration. But for a bit of a change, why not try some blended fruit juices or homemade smoothie. In our house, Harlow is all about her summer berry shakes, Lennox tends to stick with his classic banana and honey but, we're working on extending his palate. As long as you're avoiding added sugars, fruit drinks can be a great source of vitamins and have the added benefit of being hydrating as well.
So, when your children are knuckling down to their studies, don’t let them go into it without fuel. Remember, their brains need nutrition just as much as the rest of their bodies. Mix and match these healthy snacks for students and give their brains the boost they need to conquer those exams. As always, thanks for joining me on this nutritional journey.
Written by Madeline Sterling
View all posts by: Madeline Sterling