What We Eat Shapes How We Learn

How Food Affects Learning and Emotions

Children’s brains grow faster between ages 2 and 10 than at any other stage of life. The American Academy of Pediatrics explains that nutrition plays a key role in memory, concentration, and emotional regulation.

• Protein (eggs, beans, lentils, chicken) supports neurotransmitters that control mood and focus.

• Healthy fats (avocados, olive oil, nuts, salmon) protect brain cells and improve attention.

• Iron and zinc enhance memory and reduce fatigue.

• Complex carbohydrates (quinoa, oats, whole grains) provide long-lasting energy for learning.

When meals are balanced, children can think more clearly, feel calmer, and engage more deeply in class.

Understanding the Sugar Trap

Many popular “kid-friendly” foods, from granola bars to fruit drinks, contain hidden sugars. The CDC recommends keeping added sugars under 25 grams (6 teaspoons) a day for children.

Too much sugar can cause mood swings, energy crashes, and difficulty concentrating. Reading labels and choosing water instead of juice are small but powerful steps toward steady energy and focus.

Simple Ways to Build Healthy Habits at Home

1. Eat the Rainbow. Each color of fruit or vegetable offers unique nutrients, red for heart health, orange for vision, green for immunity.

2. Follow the Harvard Healthy Eating Plate. Half the plate fruits and veggies, one quarter protein, one quarter whole grains, and water to drink.

3. Cook Together. Cooking as a family helps children develop independence and curiosity. Research from the Harvard T.H. Chan School of Public Health shows that kids who help prepare meals are more likely to eat healthier.

4. Focus on Breakfast. A mix of protein, fiber, and fruit helps children start the day with balanced energy. Try to avoid high sugar content.

5. Stay Hydrated. Even mild dehydration can cause fatigue and irritability, keep water bottles handy!

Recipe of the Week: Rainbow Quinoa Salad

Our students recently enjoyed a colorful favorite, Rainbow Quinoa Salad with Maple-Dijon Vinaigrette, filled with quinoa, cucumber, red and yellow bell peppers, and parsley. It’s easy to prepare, full of nutrients, and perfect for family meals or lunchboxes. 👉 Get the recipe here

Building Healthy Bodies and Curious Minds

Healthy eating is about more than nutrients, it’s about habits and connection. Sharing simple, homemade meals teaches children patience, gratitude, and mindfulness. As the Harvard School of Public Health notes, home-cooked meals are more nutritious and more affordable than prepackaged foods.

At Intiwasi, we help students explore these connections every day through our hot lunch program, cooking projects, garden learning, and mindfulness around food.