NUTRITION EFFECTS ON STUDENTS’ ACADEMIC PERFORMANCE

A Project

Presented to the

Faculty of

California State Polytechnic University, Pomona

In Partial Fulfillment

Of the Requirements for the Degree

Master of Arts

In

Education

By

Novera Bux

2023
 SIGNATURE PAGE

PROJECT: NUTRITION EFFECTS ON

STUDENTS’ ACADEMIC
PERFORMANCE

AUTHOR: Novera Bux

DATE SUBMITTED: SPRING 2023

Department of Education

Dr. Jann Pataray-Ching

Project Committee Chair
Professor of Education __________________________________________

Dr. Peter Olson

Professor of Education __________________________________________

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 ACKNOWLODGEMENTS

Not having the motivation to spread knowledge to the community, I would not be

able to complete the program. As one of my main goals in life is to make a difference in

the life of individuals, I believe teaching is a notable way to strive for what I desire. A

special thanks to my loving husband and family for supporting me throughout this

project. Also, a special thanks to Dr. Pataray-Ching and Professor Olson for helping me

get through this process in the most efficient manner.

iii
 ABSTRACT
The purpose of this project is to inform students and parents how nutrition affects

a student’s ability to perform in academic life. Having access to better nutrition is

substantial for students' cognitive performances in school. The project includes a

pamphlet with beneficial information on nutrition, and meal plans for the parents to use

in order to provide healthy nutritious foods to their child.

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 TABLE OF CONTENTS

SIGNATURE PAGE ............................................................................................. ii

ACKNOWLEDGEMENTS .................................................................................. iii

ABSTRACT.......................................................................................................... iv

CHAPTER ONE: INTRODUCTION .................................................................... 1

Rationale .................................................................................................... 5

CHAPTER TWO: LITERATURE REVIEW ........................................................ 8

What is nutrition?....................................................................................... 8

Protein .................................................................................................................. 10

Carbohydrates ...................................................................................................... 10

Fats ....................................................................................................................... 12

Vitamins ............................................................................................................... 13

Nutritious diet vs. non-nutritious diet .................................................................. 14

Diets on the market .............................................................................................. 17

Low carbohydrate diets ........................................................................................ 18

Low fat diets ........................................................................................................ 19

Mediterranean diet ............................................................................................... 20

Paleolithic diet ..................................................................................................... 21

Vegan diet ............................................................................................................ 22

Healthy alternatives to unhealthy foods ............................................................... 23

Meal planning strategies for parents .................................................................... 25

Nutrition and academic performance ................................................................... 37

Nutrition and academic performance of students ................................................ 30

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Bodyweight and academic performance .............................................................. 31

Chronic undernutrition in students....................................................................... 33

Conclusion ........................................................................................................... 35

CHAPTER 3: METHODOLOGY ....................................................................... 37

Target audience .................................................................................................... 38

Materials .............................................................................................................. 39

Procedures ............................................................................................................ 39

CHAPTER FOUR: CONCLUSION .................................................................... 43

Limitations ........................................................................................................... 44

Conclusion ........................................................................................................... 45

Recommendation ................................................................................................. 46

References ............................................................................................................ 48

Part II: Nutritional guide for parents, teachers, and students ............................... 57

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 CHAPTER ONE

INTRODUCTION

Having the knowledge of students' nutrition is a key factor in students' academic

performances. In order to know the students’ academic performance in terms of their

nutritional needs, we need to take into account the different foods students select to eat.

In the United States, nearly half of American families skip breakfast or do not think of it

as something important (Healthy Children Magazine, 2012). Eating a well-balanced

breakfast has shown positive effects on daily performance. For example, health benefits

such as improved memory, better test scores, higher attention span, and healthy body

weight have shown to have a positive impact on children as nutritious breakfast is added

to their daily routines (Healthy Children Magazine, 2012). Skipping breakfast is an issue

in children because many do not achieve a nutritious breakfast that is needed to stay

healthy throughout the long day at school. In a study conducted on Korean adolescents, a

high proportion of males (37%) and females (41%) reported skipping breakfast on a daily

basis (Kang & Park, 2016). This was associated with a higher chance of obesity and poor

academic performance. Furthermore, students who are skipping breakfast tend to snack

more often, skip lunch, and live a sedentary lifestyle. It is important to eat a nutritious

breakfast for efficient cognitive abilities to perform well academically.

Approximately 30 million students are provided with federal school meal

programs (American Journal of Public Health, 2013). Students not only have access to

free meals provided by the state, they have access to unhealthy competitive foods that are

sold outside of school meal programs. The sale of unhealthy competitive foods in schools

has shown negative effects on students. For instance, a high consumption of unhealthy

1
competitive snacks and beverages have increased the risk of obesity. In addition, a meal

that is caloric dense and low in nutrients, can lead to heart problems such as high blood

pressure, diabetes, and stroke (Hoynes and Schanzenbach, 2015). Many studies manifest

school breakfast and lunch programs promoting healthy eating, but the schools are

continuing to grant access to students with unhealthy snacks such as chips, bars, and

pastries, which in turn conflicts with students' living a healthier lifestyle, both physically

and cognitively.

It is evident that school meal programs are trying to promote healthier eating;

however, the issue arises when they are also selling unhealthy foods to students. The

access to unhealthy competitive foods is attention getters for students. That way, students

are more likely to purchase those foods, while the school attempts to make more money.

On the other hand, as the USDA is trying to tackle equitable access to healthy foods for

all students (USDA,2022), schools have not yet recognized how selling unhealthy foods

to students can have a detrimental effect on their health and academic performances.

Schools need to be cautious of the negative effects bad nutrition can have on their

students' performances overall. Therefore, the opportunity to make a change in students'

healthier meal choices needs to be re-evaluated for schools to eliminate their choice of

selling unhealthy foods to their students outside of the meal programs.

On top of the school's influence on students’ nutrition, parents are a key factor for

providing their child with nutritious foods. Children’s nutrition is counted on the choice

of foods parents bring into the home because children will eat anything they have access

to. If parents are not establishing healthy rules at home on the foods that are important to

eat daily, then their child will most likely eat non-nutritious foods outside of the house.

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Parents are an important influence on their child’s preference in foods. It is evident in the

Proceedings of the Nutrition Society (PNS) that children are more likely to favor foods

that are readily available to them. Approximately 71.2% of parents are in the workforce

(Catalyst, 2022), and for that reason, many parents rely on easy meals to give to their

children. Considering the fact that these meals contain high amounts of fats, sugars, and

carbohydrates, which causes the child to eat excessive amounts. Even though parents

want to ensure their child is eating nutrient dense foods, they tend to give up on trying to

feed their children fruits and vegetables. With the growing amount of controversy on how

to incorporate healthy foods into their child’s diet, the issue is still overlooked and has

not been given enough importance. A child’s diet quality is an associating factor to

academic performance and overall long-term health (Journal of School Health, 2008). For

that reason, parents are an important aspect of their child's life as they guide them to the

healthy future self, as to making the right choices for their child's nutrition.

Children who are not provided with healthy foods gain weight excessively and are

prone to obesity. Childhood obesity is linked to psychosocial issues, such as lower

academic performance (Kromholz, 2012). For instance, childhood cognitive functions are

developing at a fast rate, especially the working memory that helps them with actively

acquiring information as they learn in schools (Wu, 2017). Considering students working

memory as a significant part of learning, children were given working memory tests, and

as a result, obese children scored less than normal-weight students on the test (Wu,

2017). Children who have low working memory abilities will be more likely to fail in

retaining certain knowledge as they learn in their classrooms. Without their ability to hold

information and store it in their short-term memory for future use, this issue will have a

3
negative impact on the way the students learn. It is important to consider that children

who are overweight are most probably eating unhealthy foods. Students need to be

educated on how healthy foods impact their learning and what can be utilized to make

healthy eating a daily goal.

Further studies have shown that a healthy diet during infancy is associated with

higher intelligence and academic performance, as compared to lower school grades with

an unhealthy diet (Correa-Burrows, 2016). As health is important to keep our bodies safe,

it is equally important for our cognitive system to be provided with benefits through what

we consume. As children grow up with less nutritious foods around them, they are less

likely to apply for higher education or attend academic high schools (Correa-Burrows,

2016). Children spend most of their days in school settings or at home, therefore

wherever they spend most of their time, it determines the choice of foods they prefer to

eat. Even though there are many resources for school administrators and parents to

utilize, such as EatFresh.org, these resources are overlooked and not taken into

consideration for students' overall wellbeing. Both school administrators and parents need

to engage in creating a healthy environment at school and at home and make nutrition an

important aspect to their child's academic performances.

Rationale

As studies demonstrate how unhealthy foods can cause negative effects on a

child's health, it also shows the many ways it impacts their lives. Both schools and

parents need to be aware of the effects unhealthy eating habits cause students. Proper

nutrition is vital for students to stay healthy and perform their best academically. There

are vast amounts of benefits nutritious foods provide the human body, such as reducing

4
the risk of diseases which may be caused by eating harmful ingredients. Meals given at

schools and at home are typically high in calories, high in fats, and processed foods. As

parents are busy with tons of work, they would rather spend less time and thought on

preparing a healthy meal for their child. In addition, healthy meals tend to cost more than

processed meals, and for that reason, school systems and families choose to spend less to

save money. Saving money on what should be eaten is not a good choice to make for

long-term health benefits.

Another issue with an unhealthy diet is that children will be less likely to perform

well in class and be less attentive when the teacher is teaching. For example, a study

displayed how students with iron deficiency will perform less cognitively and cause

problems in students’ ability to learn (Taras, 2009). By consuming unhealthy foods,

students will be more likely to be overweight and will have to deal with long-term health

issues such as heart diseases, type 2 diabetes, high blood pressure, and cholesterol.

Furthermore, students who are overweight tend to have lower self-esteem, which may

also impact their confidence in performing well in school. With the nonstop health issues

and lack of confidence while consuming unhealthy foods, students will not be able to

give their full attention to what is academically important. As unhealthy eating habits can

affect students in many ways, they will have a challenging time working on themselves,

unless they are provided with the resources through schools and their families. If the

problem is not addressed in the school systems and to the families, it could potentially

have a long-term effect on students' health and learning.

Eating the right foods has been an issue in America due to the high amounts of

fats, carbohydrates, and sugars that are added on top of normal ingredients. Nutrition

5
needs to be addressed for students to gain knowledge in what will positively impact their

health and academic performance as they move on in school. Schools, parents, and

administrators need to work on promoting eating healthier foods and living an active

lifestyle. This way, students will make positive decisions on what’s best for them and

their future. Healthy eating will assist students in performing well in school, while also

having positive effects on their body’s health. Educating students on nutrition will

empower them to learn healthy eating habits and give them opportunities to do well in

school (CDC, 2022).

The current issue with unhealthy eating habits increases the negative side effects

on children’s future. For students to perform well on their daily tasks, they should

consume good amounts of fruits, vegetables, protein, fats, and carbohydrates that will

provide them with vitamins and minerals to boost their bodily functions. Consuming

nutrient dense foods will help support students’ improvement in attention, memory, and

cognitive capacity (Garcia, 2018). With the growing concerns of students’ nutrition and

academic performances, my project aims to aid parents and students in K-12 to make the

proper choices of eating foods that will meet their nutritional needs. I hope my project

can be an effective use of knowledge as parents and students gain information on how

unhealthy eating habits can have a negative impact on their health and academic success.

My intention for this project is to create a pamphlet that can be utilized by parents and

students as a tool to learn about how nutrition can play a critical role in the students’

future. In addition, the pamphlet will be available to school, educators, and district

administrators to promote healthy eating at school settings. This pamphlet is not only for

educational purposes, but it will also provide individuals with guidance on how to make

6
healthier lifestyle choices in terms of nutrition. The pamphlet will be formatted with

illustrations and diagrams where both adults and students can stay actively engaged as

they gain knowledge. Providing individuals with a unique pamphlet with loads of

information on nutrition and its benefits will promote them to adapt to a healthier lifestyle

at an earlier age.

In the next chapter, I will present details on what nutrition is, and the different

categories of foods that should be incorporated into a nutritious diet. Secondly, I will

provide information on the differences between nutritious and non-nutritious foods.

Lastly, I will share how nutrition can impact students’ academic performances. This

project will allow parents and schools to take nutrition into consideration for their

students’ well-being. My goal for this project is to teach everyone how nutrition is a key

factor in obtaining a successful future. In particular, I would like to assist students in

improving themselves in a healthy manner. I hope my pamphlet will educate, promote,

and encourage parents, educators, schools, and administrators to inform students on how

to make the right nutritional decisions for a better self.

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 CHAPTER TWO

REVIEW OF LITERATURE

Chapter two will be composed of the definition of nutrition, the key components

of a nutritious diet, the difference between a nutritious and non-nutritious diet, and the

relationship between nutrition and academic performances of students. Nutrition will be

broken down into pieces to create a meaningful purpose for living a healthier lifestyle.

Knowing the background of nutrition and what it is composed of is essential for readers

to know how nutrition can impact their daily tasks. The chapter will focus on the five

different key factors of nutrition: calories, carbohydrates, protein, fats, and vitamins. By

breaking down the factors, it will facilitate the understanding of how various elements

work together for a well-rounded nutritious meal. In addition to the factors that make up

nutrition, we will closely compare a nutritious diet and a non-nutritious diet. This

information will provide readers with an idea of what positively affects our health versus

what does not. Lastly, in this chapter, the effect of nutrition and students’ academic

performance will be covered to discuss how non-nutritious foods can be dangerous to

children’s health and future success. Altogether, this chapter will provide students,

parents, schools, and educators with beneficial knowledge that they can use when it

comes to students’ health and academic well-being.

What is Nutrition?

Most individuals are unaware of the term nutrition and its importance in daily life.

In fact, nutrition to many people is just about eating different types of food without the

realization of what it is composed of and how it affects them. Even though nutrition is

regarding food, it is much more than what we eat in our daily lives. Nutrition is a balance

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of different factors that share what a nutritious meal is composed of. The various aspects

of nutrition play a critical role in determining whether someone’s eating habits are

healthy or not.

Looking into context, nutrition is a study of food and how it nourishes our bodies

as we grow (Moses Lake Community Health Center, 2022). Nutrition is an integral part

of a human’s health, and it is broken down into categories to further simplify how the

different nutrients affect their bodies. The food individuals choose to eat provides them

with energy to go throughout the day. It is important to make sure individuals are eating

foods that provide them with enough nutrients to stay healthy and energetic. Nutrients

such as proteins, carbohydrates, fats, and vitamins are essential to get in a healthy diet

(MedlinePlus, 2018). Healthy eating is not so complex; the most important factor to keep

in mind is to eat fruits and vegetables, lean meats, seafood, beans, drink lots of water, and

limit excessive amounts of sugar (Medline, 2018). Having the knowledge of nutrition is

required to change an individual’s thoughts on foods and their nutritional values

(Worsley, 2002). Food preferences are influenced by several reasons, including

environmental factors and individual motivation (Worsley, 2002). If the importance of

nutritional value of foods are considered, consumers will be more likely to utilize their

knowledge about nutrients to meet their health goals. In order to understand the

mechanism behind nutrition, individuals must have knowledge about the key components

that make up nutrition. A common theme in nutritional studies is that many researchers

are finding ways of how nutritional components play a role in the human body (Uauy,

2015; Sharma, 2010; Cooper 2022). Likewise, each component will be broken down into

9
categories to better understand the significance of their part and how it relates to the

nutritional intake.

Protein

Proteins are made up of smaller units called amino acids. Amino acids are

produced naturally by the human body and by the intake of foods. The human body

consists of proteins in every cell, and it is considered one of the main building blocks of

human life (MedlinePlus, 2021; Uauy, 2015; Cooper, 2022). Proteins are needed for the

body to grow and repair itself as people develop. In fact, protein is especially important

for children because it acts as an element for their physical and cognitive growth

(MedlinePlus, 2019). Individuals can attain their source of protein from foods such as

meats, seafood, dairy, legumes, and nuts. Furthermore, amino acids have been found to

stimulate growth hormones in children (Uauy, 2015). Thus, if children are not met with

the minimum requirements of protein in their daily diet, they will be undernourished and

will experience slowed growth with lowered immunity. Not only does protein provide

food energy, but it also acts as a barrier to fight infections and carry oxygen throughout

the body (Cooper, 2022). In addition, not getting enough protein for one’s body type will

lead to health issues such as low tissue density and muscle loss (Cooper, 2022).

Particularly, about ten to thirty five percent of an individual’s daily calorie intake should

be coming from proteins (Cooper, 2022). Therefore, no matter the age group, protein is a

significant source of energy that individuals need to stay healthy and active in their lives.

Carbohydrates

Carbohydrates, also known as “carbs” is an essential nutrient individuals need in

their daily diet. Many people have a negative connotation about carbs and avoid adding

10
this nutrient to their diet. There are two types of carbohydrates, complex and simple

carbohydrates. For a healthy diet, we need to incorporate more foods that have complex

carbs, such as whole grains, fruits, vegetables, and legumes. On the other hand, simple

carbs such as refined sugar, high-fructose corn syrup, cookies, chips, sodas need to be

limited. Even though both types of carbohydrates provide the human body with energy,

simple carbohydrates give a short burst of energy, while complex carbohydrates provide

longer-lasting energy for the body to work efficiently throughout the day. Eating carbs

affects the body in many ways, for example, when people consume carbohydrates, the

body breaks it down into sugars called glucose. Then, when glucose is built up in the

bloodstream, it will cause a rise in the hormone insulin (American Heart Association,

2018). If individuals eat processed simple carbs, they are more likely to feel hungry again

and indulge in additional calories that the body does not necessarily need. Foods that are

categorized under simple carbohydrates are addictive and mouthwatering to eat,

especially for young children. As children prefer to eat snacks that are filled with

processed ingredients, they are often disregarding fruits and vegetables in their diet. In a

study, children around the age of 9-11 were tracked for their carbohydrate intake, and

surprisingly, they found how sugars consumed in dairy products were associated with

higher triglycerides and lower sugar resistance (Sharma, 2010). If children continue to eat

meals and snacks that compose high amounts of simple carbs processed ingredients, they

will develop a higher risk of poor health as they grow older. Therefore, when it comes to

selecting the right carbohydrates to add into a healthy diet, individuals must focus on

adding more complex carbohydrates, such as fruits, vegetables, beans, and whole grains

11
to ensure their bodies are provided with enough energy to support them as they live a

healthy life.

Fats

Fats provide our bodies with energy just as other nutrients do. Fats are essential

for a healthy diet, but it can be harmful if consumed too much (MedlinePlus, 2020).

Many studies reveal how fat provides the body with a source of fatty acids, which the

body cannot produce itself (National Health Service, 2020; Medline Plus, 2020; Khan,

2015). However, if any fat is not used by the body, it is turned into body fat. The main

types of fats found in foods are saturated and unsaturated fats. Saturated fats come from

animal sources and oils, such as meats, dairy, and coconut oil; while unsaturated fats are

found in foods like nuts and avocados (National Health Service, 2020). To reduce heart

diseases, it is important to not eat an excessive amount of fats, especially saturated fats.

In fact, monounsaturated fats have been shown to lower cholesterol levels in our blood

(National Health Service, 2020). For instance, foods that have monosaturated fats are

olive oil, avocadoes, almonds, and peanuts. Unfortunately, children choose to eat foods

that are high in fats, like packaged snacks, cookies, and chips. It is evident that foods with

high fat content are made with large amounts of oils and sugars that make it appealing to

children to satisfy their sweet and savory cravings. Interestingly, a study on the relation

between saturated fats and childhood cognitive skills has shown that consumption of an

increased amount of saturated fats is identified with an impaired ability to manage

multiple tasks in the working memory (Khan, 2015). Moreover, diets high in fat and

cholesterol have been associated with less cognitive ability as tasks get challenging

(Khan, 2015). Therefore, the more fats children and adults consume, it can have a

12
negative impact on their bodies and cognitive abilities. Even though fats are essential for

the body, it is crucial to eat the proper amount the body needs to stay energized, without

it turning into body fat. In addition, it is important to make sure children are fed good fats

that will provide them with beneficial knowledge as they set the tone for a healthy diet in

the future

Vitamins

Vitamins help support the development of the body by fighting infections and

protecting it against diseases (National Institute of Aging, 2021; MedlinePlus, 2021;

Naidoo, 2022; Rassmussen, 2001). There are about thirteen essential vitamins that assist

our bodies to function properly (MedlinePlus, 2021). For example, vitamin A is

important for maintaining healthy teeth, bones, soft tissues, and skin (MedlinePlus,

2021). Furthermore, B vitamins are great sources for keeping our brain healthy and active

(Naidoo, 2022). In fact, deficiency in B vitamins can lead to serious cognitive effects

such as depression, dementia, and mental impairment (Naidoo, 2022). The brain is

mainly composed of fats, and vitamin B5 is a vitamin source that assists in the buildup

and breakdown of fatty acids; and for that reason, it is essential to get enough vitamins to

help promote brain health (Naidoo, 2022). On another note, vitamin B12 deficiency is

increasingly prevalent in children and is causing children to have developmental delays,

irritability, weakness, and failure to thrive (Rassmussen, 2001). In addition, vitamin D

deficiency is very common in children and adults, and it is causing nervous system

abnormalities in individuals at a very young age (Zhang, 2020). It is serious if children

are not met with the adequate vitamins needed for their bodies to function and develop

efficiently. To help children with their vitamin intake, there are foods that are linked to

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brain power, such as green vegetables, fish, berries, and walnuts (Harvard Health, 2021).

These foods are associated with brain development because they are rich in vitamins that

provide the brain with natural resources to avoid developing brain abnormalities. On the

other hand, foods like red meat, refined grain, and processed sugars have shown to cause

cognitive decline as people age (Ekstrand, 2021). Vitamins that are provided by foods are

key factors for maintaining a healthy body. It is crucial that children consume the right

foods that will allow them to develop their brain abilities to perform higher in all aspects

of their life. Altogether, the vitamins that are found in nutritious foods are shown to

improve overall health and aid in living a healthier lifestyle. Considering the importance

of each factor in making a diet nutritious, there are differences between foods that

provide nutritious and non-nutritious values.

Nutritious Diet vs Non-nutritious Diet

Many studies have researched what a nutritious diet consists of and how much of

it is needed based on the development of the human body (Butt, 2004; Gidding 2005;

Michaelsen, 2000). A nutritious diet includes a variety of foods that provide the human

body with many benefits. For instance, vegetables are necessary for having a nutritious

meal that is composed of vitamins and minerals. Vegetables including spinach, broccoli,

carrots, peas, and tomatoes are great sources for individuals to consume in their daily

diet. Grains like rice, pasta, beans, bread, and potatoes are great sources of carbohydrates

that help the body produce energy. Proteins, including eggs, lean meat, seafood, nuts, and

legumes are essential for the body’s development. Lastly, fruits are an important part of a

nutritious diet for the body to gain its natural sugars. Fruits like apples, berries, bananas,

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grapes, and peaches are filled with nutrients like vitamins and minerals that help the body

fight infectious diseases.

The amount of nutrients needed in an individual’s body is different for all. It

depends on the age, gender, and amount of physical activity of the individual. It is

important to look at nutritional guidelines for recommendations on how much of each

nutrient is needed per person. Typically, it is highly recommended for children aged 2

years and older to primarily consume foods like fruits, vegetables, whole-grains, dairy,

fish, and lean meats (Gidding, 2005). In particular, children aged 2 to 3 years old should

have a total fat intake of 30 to 35 percent of calories they consume, while children aged 4

to 18 years old should have between 25 to 30 percent of calories in total fat intake

(American Heart Association, 2018). Children aged 2 years old should have 2 ounces of

protein intake, 3 ounces of grains, 2 cups of dairy, and 1 cup of vegetables in each meal

to ensure they are achieving a nutritious meal (American Heart Association, 2018). By

the time children are aged 4 years or older, their nutrition demands change and increase

in terms of age, gender, and the amount of physical activity they do throughout the day.

On average, as children grow older, the recommended consumptions of nutrients for

females are slightly less than males due to their body composition. For example, for

females aged 14 to 18, their calorie intake is around 1800 kcal per day, while for male

ages 14 to 18 is around 2200 kcal per day (American Heart Association, 2018).

Therefore, it is important to educate children at an early age on what foods are vital to

consume and the amount that is needed for them to stay healthy.

All nutritious foods are to be consumed in a balanced fashion. If individuals

consume too much, they might gain weight which will result in health consequences. The

15
proper amount of nutritious foods are essential for maintaining a healthy body. If children

are exposed to this information earlier, they will be able to make the right choices in adult

life as they promote healthy eating and an active lifestyle. In all, eating a nutritious meal

will benefit children mentally and physically as they are motivated to feel and do their

best. Consequently, if children are not consuming nutritious meals, they will not achieve

healthy growth physically and cognitively.

A non-nutritious diet includes ingredients in foods that do not meet an

individual’s daily requirement of nutritional needs. Foods that have added sugars, baked

sweets, white carbohydrates, processed meats, and high amounts of salts are all part of an

unhealthy diet (Harvard Health, 2016). Although these foods can be eaten occasionally,

nutrient dense foods should be the main focus for daily calorie intake. It is challenging

for people to avoid delicious, processed foods because they are addictive. The fact that

the foods that are considered non-nutritious is due to their lack of nutrients and high

calories. Non-nutritious foods are full of added sugars and fats that make it taste better

than fruits and vegetables. That is the reason why many consumers have a difficult time

eating foods that have good nutritional value because they do not taste as appealing as the

non-nutritious foods do. Unfortunately, the more people consume non-nutritious foods,

the more likely they will gain weight and have health consequences. It is important to

understand the background of foods that are nutritious and non-nutritious in order to

guide people to make the right decisions for their overall health and well-being.

It is concerning to see that the American-standard diet is based on the unhealthy

foods they consume on a daily basis. Foods like chips, soda, cookies, cereals, fries, and

pizza are all high-caloric and are primary sources of calories for most Americans

16
(Fuhrman, 2018). These foods can be accessed quickly and easily for most people as they

are hustling in their busy lives. As processed foods are consumed, the body goes through

different changes. For example, when 200 calories of white bread and 200 calories of

beans are consumed, white bread will rapidly increase insulin in the bloodstream, while

making the body hungrier faster and having the desire to eat again (Fuhrman, 2018). On

the other hand, beans are more nutrient dense foods that contain good amounts of

carbohydrates and protein to fuel the body with an efficient source of energy. It is just a

matter of making the right decisions when it comes to selecting what to eat. For children,

they normally consume foods that are made available to them by their parents and

guardians. Interestingly, about 67% of calories consumed by children and adolescents

were from processed foods full of refined sugars (Nunez, 2021). As children eat foods

that do not give nutritional value to their bodies, they will develop poor health and will be

less likely to focus in class and perform well in school. It is crucial for students to get

nutrients from healthy foods to allow them to do their best. With the lack of nutrients and

harmful effects of non-nutritious foods, students will not be able to achieve a healthy

lifestyle that is needed to succeed. That being said, if adults continue to consume

unhealthy foods and pass it down to their child, their health will slowly decline as they

age. Moreover, it has been common for adults to follow a strategic diet to make sure they

are healthy; however, the concerns about being a right choice for children is yet to be

discovered.

Diets on the Market

A common theme found in modern society is the popularity of various diets

within the adult community (Sofi, 2008; Katz, 2014; Gunnars, 2022; Challa, 2022).

17
Normally, a diet that consists of minimally processed foods with loads of veggies is

associated with disease prevention and a healthier lifestyle. There are many different

types of diets that individuals follow and are influenced by the quick results they can

achieve by a diet. But they do not know that a diet can also be harmful for their health. It

is important to break down each diet and understand what part of the diet is nutritious and

non-nutritious for their health. Some popular diets that most individuals follow till this

day are low carb, low fat, Mediterranean, paleolithic, and vegan diets. It is crucial to

point out that diets are not for everyone. What this means is that each diet needs to be

looked at closely to see whether it is actually nutritious for human health or does it cause

problems in the long run.

Low Carbohydrate Diets

In a low carbohydrate diet, individuals restrict the intake of carbohydrates. A

normal intake of carbohydrates for a day is about 45% to 65% of the total calories (Katz,

2014). For those who eat less than 45% of carbohydrates for their daily calorie intake, it

is considered a low carbohydrate diet. Low carbohydrate diets are very popular among

people who seek to lose weight. In addition, low carbohydrate diets are also great to

manage diabetes (Katz, 2014). In a low carbohydrate diet, protein is the main source of

calories that individuals consume. Protein sources like eggs, meats, and seafood are

essential items that individuals consume to stay satiated throughout the day. Furthermore,

vegetables like broccoli, tomatoes, cauliflower, green beans, mushrooms, spinach, and

zucchini are low carb and have tons of fiber in them. Next, fruits such as avocados,

strawberries, grapefruit, mulberries, oranges, and kiwis are good options for a low carb

diet. On top of that, nuts and seeds like almonds, walnuts, peanuts, cashews, and

18
pistachios are great sources of fats to add to a low carb diet. Many people follow a low

carbohydrate diet to lose weight, lower blood sugar, and treat diseases (Gunnars, 2022;

Katz, 2014). However, it is definitely a smart choice to avoid processed carbohydrates

full of simple carbs. For children, carbohydrates are an important source of energy that

they need in order to perform their best. It is vital that children consume complex

carbohydrates such as whole-grains, pasta, rice, and lentils. Therefore, there is no

research that shows a low carbohydrate diet is the best on the market; however, evidence

shows that low carbohydrate diets can potentially provide benefits to the human body.

Low Fat Diets

In a low-fat diet individuals abstain from consuming fat sources that are

recommended to eat on a daily basis. Institute of Medicine recommends about 20% of

daily calorie intake from fat (Katz, 2014). In contrast to vegetarian diets, low-fat diets do

not include foods such as dairy and eggs. In a low-fat diet, fat sources like butter and oils

are avoided. Instead, individuals cook their food by baking, grilling, and air frying. As for

meats, many choose to eat meats that have lower fat content such as chicken breast

instead of chicken thigh. Interestingly, the diets of primates in the past were mainly plant-

based and low-fat foods (Katz, 2014). Studies have shown that low-fat diets are linked to

a reduction in cancers and cardiometabolic disease (Katz, 2014). However, in recent

times, low-fat diets have seemed to have serious consequences to human health. For

example, data collected by the National Health and Nutrition Examination Survey

(NHANES) shared how diets low in fat are associated with higher calorie intake, such as

increase in sugars, carbohydrates, and high-starch foods (Katz, 2014). Therefore, a diet

low in fat is attributed to increasing obesity and diabetes. A healthy diet with low-fat

19
meals should be composed of plant-based foods, rather than processed fat-reduced foods

that are genetically modified (Katz, 2014). For children, a low-fat diet is not

recommended because it takes away from their nutritional needs. Children need a certain

amount of fat in their diet. Moreover, it has been stated that about 25 to 35 percent of

children’s daily calorie intake should be coming from fat sources (American Heart

Association, 2018). That being said, adults need to make sure children are meeting their

daily fat needs by providing them with foods like nuts and seafood that have great

sources of fatty acids. After all, evidence on low-fat diets is not preferable over other

diets and is often not a reliable source to follow (Katz, 2014). Therefore, nutritiously

speaking, achieving fat sources in the proper amount will be more beneficial to the body

instead of restricting and ending with higher calorie intake by other food items.

Mediterranean Diet

A Mediterranean diet is commonly used in Mediterranean countries with a

balance of vegetables, fruits, nuts, seeds, beans, legumes, dairy, and whole grains (Katz,

2014; Martinez-Gonzales, 2015; Sofi, 2013). Typically, in a Mediterranean diet,

individuals consume more seafood and limit the consumption of meat. In fact, a

Mediterranean diet has been shown to have good amounts of essential fatty acids, high

fiber, and antioxidants that are provided to the human body (Katz, 2014). Rather than

other diets that restrict food groups, the Mediterranean diet is composed of all food

groups that will give the body its nutritional value. As individuals follow the

Mediterranean diet, they can achieve the foods that should be eaten for a proper

nutritional meal. As the Mediterranean diet is unrestrictive, people will be able to feel

satiated and pleasurable by being able to eat all types of foods. Studies have shown that

20
Mediterranean diets are associated with longevity, increased cognitive abilities, and

reduced risk in cardiovascular diseases (Katz, 2014). The scientific support regarding

Mediterranean diets has been optimistic over other diets. As for children, a Mediterranean

diet is useful because it is composed of all the nutritional factors that they need to live a

healthy life. For example, the diet consists of good food sources like proteins,

carbohydrates, fats, and vitamins. For parents who would like to use the Mediterranean

diet as a guide to plan healthy eating for their children, it is definitely a helpful source of

information that can help them achieve healthy eating habits. For example, in a

Mediterranean diet, a turkey sandwich made with whole grain bread, turkey, avocadoes,

cheese and veggies is a great meal for children that is composed of all the nutritional

values. Overall, results of many studies suggest that a Mediterranean diet is superior to

low-fat diets because it improves many of the bodily functions such as the circulatory

system (Katz, 2014). Thus, Mediterranean diets are convenient to follow for tips on how

to stay healthy while also reaching nutritional goals.

Paleolithic Diet

A paleolithic diet, also known as the “cavemen” diet, has been followed by people

during the Old Stone Age (Katz, 2014; Challa 2022). The diet is composed of vegetables,

fruits, nuts, seeds, meats, and eggs, and avoidance of all dairy and grains. The most

common misconception of the paleolithic diet is that it is mainly carnivores, but rather it

is mostly plant-based that most ancestors consumed back in the day (Challa, 2022). In a

paleolithic diet, processed foods like sugars and grains are avoided. Individuals who

follow this diet tend to use grass-fed butter and gluten-free grains to show how the diet is

mainly based on farm grown foods. As studies do not have any indications that a

21
paleolithic diet is something that individuals should be following, it consists of a variety

of high-quality foods that are important in a nutritious diet. As diets are not meant for

children, parents can limit the sources of processed sugars and grains and implement

more high-quality foods into their child’s diet. In terms of dairy intake for children, a

paleolithic diet restricts dairy products which provides children with calcium that

supports bone health. It is important to make sure children have dairy added to their diet

as they are able to meet their nutritional needs of proteins and vitamins. Compared to

other diets, the paleolithic diet provides individuals with more varieties of foods to eat

and does not restrict most of the nutrients that are needed daily for the human body.

Vegan Diet

The vegan diet restricts the consumption of all dairies, meats, and eggs. Vegan

diets can be followed in a positive way, but it can also turn bad for many people. For

example, vegan eaters tend to eat mainly plant source foods that do not provide the same

amount of nutrients as non-vegan foods do. Those who are not able to achieve the proper

amount of proteins in their diet might have to deal with consequences, like not being able

to maintain a healthy weight. Eating only plant foods does not necessarily show health

benefits because it restricts nutrients to achieve a balanced diet (Katz, 2014). In addition,

vegan diets can also be composed of junk foods that can have a detrimental effect on

individuals health outcomes. As plants and vegetables are important in a healthy diet,

getting the proper nutrition from animal-based proteins is also important to attain for the

human body. Although vegan diets are not argued against, parents who follow a vegan

diet need to be proactive in making sure that their children are getting enough protein

intake from plant-based sources. Even though vegetables are significant food sources

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children need, the restriction of dairy, meats, and eggs can cause them to be

undernourished without being able to achieve the proper nutrients. As modern society is

following the vegan diet trend, they should keep in mind that not all diets work perfectly

for everyone. Therefore, it is important to consider looking in depth at a particular diet to

confirm it will be a positive source for the overall well-being of the human body.

Altogether, individuals can also choose healthy alternatives to unhealthy foods instead of

sticking to a strict diet routine that may not have lasting effects.

Healthy Alternatives to Unhealthy Foods

Unhealthy foods always creep into children’s diet, and it needs to be changed for

their long-term health and well-being. Parents typically have a challenging time in

putting an end to their children consuming the appealing junk foods. Unfortunately,

American diets are filled with unwanted ingredients that unbalances children’s eating

habits. Numerous studies have researched the types of foods children prefer to consume

and how it impacts their growth (Bian, 2020; Mottas, 2021; Epstein, 2008). According to

research, about 70 percent of food advertisements are commercialized on kids tv shows

(Bian, 2020). Furthermore, sugary cereals are the most common unhealthy items that are

advertised on food advertisements. The Public Health of England (2016) stated how more

than 50% of children’s daily sugar intake comes from the sugary breakfast they consume

(Bian, 2020). As breakfast should be the main focus for starting the day healthy, parents

should make sure their child is eating a well-balanced breakfast to avoid cravings

throughout the day. Healthy alternatives for children to eat a well-balanced breakfast

include whole-grain pancakes and waffles with fruits, eggs with veggies and cheese,

smoothies, yogurt with toppings, and oatmeal. It is important that parents focus on

23
adding a more nutritious breakfast to their children’s morning. Furthermore, a healthy

breakfast has shown many benefits such as improvements in cognitive functions,

preventing obesity, and reducing chronic diseases (Bian, 2020). Children who consume a

well-balanced breakfast will feel full and energized instead of seeking junk foods to

fulfill their desires. On top of healthy alternatives to breakfast, there are numerous

alternatives for unhealthy junk foods that children would love to consume. For example,

potato chips can be swapped for lentil and homemade chips, gummy fruit snacks can be

swapped for preservative-free fruit gummies, and ice cream can be swapped for Greek

yogurt bars. Despite all the information, American parents still end up not being able to

provide their child with a healthy meal due to their lack of knowledge and interest.

There are many resources that parents can use to find healthy alternatives to the

junk foods that are consumed daily. Parents should not only focus on limiting processed

foods, but they should also incorporate new foods into their child’s diet. For instance,

children are more likely to choose foods like fruits and veggies that include dips such as

hummus and Greek yogurt (Children’s Health Care of Atlanta). If parents restrict their

children from eating certain foods, the child will want those foods even more and will be

more likely to eat those foods when they have the freedom to do so. Some tips on how

parents can incorporate healthy eating habits include making junk food less visible,

giving junk food on occasion, and planning special desserts with beneficial ingredients. It

may be difficult to change eating habits, but parents should stay motivated and work on

creating a positive relationship with foods by encouraging healthy alternatives that their

children will enjoy. Above all, parents can initiate meal planning into their routines to

help accomplish their goals of eating healthier meals starting at home.

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Meal Planning Strategies for Parents

As parents are short of time with their busy and hustling lives, they tend to

provide foods that are readily available to their families. If parents care about their

children’s nutritional needs to support their successful development, they need to

consider meal planning to make their lives easier and healthier. Meal planning for

children’s meals will have a positive impact on children’s intake of food and overall well-

being. Conflicts about what foods children eat are problematic to creating a strategic meal

plan that they will actually enjoy. Studies have revealed how sharing the responsibility

between parents and children is beneficial to meal planning (Fulkerson, 2008). Being

said, making sure children are a part of family meal planning is important to make sure

their choices are mattered. Furthermore, parents shared how family dinners were

typically eaten at full-service restaurants about 47 percent of the time (Fulkerson, 2008).

With the unhealthy foods that are consumed at fast food restaurants, children are more

likely to develop a preference for those foods. If parents continue to feed their children

foods that are made for them without knowing what is in it and the nutritional value it

has, they will have a harder time trying to have their children eat healthier foods. For that

reason, parents need to decrease the amount of food they eat out and focus on building a

meal plan that will contribute to their healthy eating.

The nutritional status of children depends entirely on what they consume. Meal

planning for families has many factors that contribute to their choices of meals. For

example, their nutritional knowledge, socio-economic status, and the availability of food

are all considered when meal planning takes place (Omar, 2000). It may be easier for

families who are from higher socioeconomic status to feed their children healthier meals

25
than for families from lower socioeconomic status. Considering the differences between

socioeconomic status and meal planning, it has been discovered that meal planning may

be a better option in terms of financial expense. For instance, a study implemented in

Australia reported how weekly meal plans cost between $93-$193AUD compared to

weekly grocery shopping that cost around $345-$625AUD (Bracci, 2022). Although meal

planning groceries can cost less for some individuals, not all meal planning is affordable.

To make it an efficient meal planning process, consumers must understand the tricks to

meal planning in an affordable manner. It takes time and dedication to pick out foods that

will not go over people’s budget. Therefore, it is important to discuss meal planning tips

with parents to achieve healthy and affordable meals.

Parents are the primary role models for healthy eating as they are in control of the

food availability in their homes. Parents enjoy bonding over meals with their children,

however, they often report being limited on time for preparing meals and feel frustrated

on selecting meals for their children to eat (Fulkerson, 2011). In addition, parents also

face many barriers to gathering meal planning ideas as their children are too picky with

food (Fulkerson, 2011). Findings on parents’ thoughts have revealed that they are in need

of resources that can help them meal plan quick healthy meals, while also building skills

on how to feed their children healthful foods. In spite of this, some tips to facilitate meal

planning for parents include allowing their kids to help plan the menu. By doing this,

parents will be able to have a better idea of what their child would prefer to eat as they

can have their input as well. Next, parents can establish weekly routines like

incorporating treat days within the week to encourage their children to eat healthier. After

deciding the meals, parents can bring their children along with them to grocery stores to

26
keep them involved in the meal planning process. On top of that, parents can have the

children be part of the cooking process as they can help wash vegetables and measure as

they can learn nutritional values of foods. Lastly, parents need to be role models for their

children as they eat healthy foods to encourage eating nutritious foods instead of just

simply asking them to eat healthy. Meal planning might seem like a tedious task to do,

however there are many benefits to it as individuals will more likely eat healthier instead

of grabbing ready to go foods that are not nutritious. Thus, motivating families to eat

healthy foods at home is one of the most important ways of decreasing children’s intake

of unhealthy foods and their ability to perform better at school.

Nutrition and Academic Performance

A common theme found in the relationship between nutrition and academic

performance is that having a balanced diet is associated with improved cognitive abilities

and increased academic performance in schools (Rausch, 2013; Chinyoka, 2014;

Florence 2008; Taras, 2005; Ross, 2010). In fact, diets full of processed and junk foods

are harmful for academic success as those foods limit the information in the brain

(Rausch, 2013). Not only is having a proper diet important but eating the right amount of

food to reach the nutritional goal is equally important. Children who are not eating

properly are malnourished which results in poor performance academically. Whether at

home or at school, the nutrition of children is crucial to consider when it comes to

acknowledging students’ academic performance.

Poor nutrition has shown that academic performance is negatively impacted as

children are not achieving the nutrients from foods to keep their bodies healthy.

Malnutrition is a major challenge for children’s well-being which affects all areas of

27
growth and development, especially in school (Chinyoka, 2014). Distractions to a child’s

development such as trauma, stress, malnutrition can all have long-term effects on their

intellectual development. For example, studies on intelligence tests from Latin America,

Africa, and the United States displayed lowered testing scores for students who were

undernourished than those who were fed proper meals with nutritional values (Chinyoka,

2014). On top of that, not achieving nutritious foods on a daily basis causes brain damage

and delayed development in motor and intellectual skills (Chinyoka, 2014). It is

unfortunate to see how malnourished children are not able to meet their academic goals

with the limited nutrients they get from food.

Nutrition is important in performing well in school, just as it is for overall well-

being. Reports from Save the Children explained how adults who were undernourished as

children performed twenty percent less academically, than the students who were not

under nourished (Save the Children, 2012). Moreover, students who were not able to

attain proper meals daily, were contributing to dropping out of school more often than

students who were able to eat nutritional meals on a daily basis (Chinyoka, 2014). Most

students who have poor nutrition diets come from low-socioeconomic income families.

Parents from low-socioeconomic income families are busy working hard to provide for

their families. Therefore, the children are left with packaged meals that are processed and

contain high amounts of unknown ingredients. Researchers reveal how there is a

connection between students from low socioeconomic families having poor nutrition and

habits of cheating, stealing, and lying (Chinyoka, 2014). Negative behaviors at schools

have bad consequences for students in their future. It is important that students have

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reliable nutritious foods available to them to ensure their basic needs are being met and

that they are engaging in positive behaviors.

The issue of poor nutrition has become popular due to the rising concerns about

the poor nutritional content of school meals and children’s preference for unhealthy

foods. The need to improve nutritional values in school meals is not only to prevent the

increase in childhood obesity rates, but to also identify whether nutritional meals affect

students’ academic performance. Studies have discovered that healthy meal vendors

outside of school increase test score numbers by a 0.03 to 0.04 standard deviation

compared to school lunches provided by the cafeteria (Anderson, 2017). Researchers also

found that diets high in saturated fats are linked to less cognitive processing and an

increased risk of having brain dysfunctions (Gomez-Pinilla, 2008). In addition, a

development of new and healthier school lunches in London revealed a positive effect on

students’ performance compared to the neighboring schools who did not implement the

new meal plan (Belot, 2011). Recently, as the concern of nutritional value of school

lunches was rising, the Center for Disease Control and Prevention (CDC) came up with

new guidelines to provide free meal access to students through federal school meal

programs (CDC, 2022). For example, the National School Lunch Program (NSLP) and

the School Breakfast Program initiated healthier meals for students, especially for those

who came from low-income families. These programs can be a benefit for students’

health and academic performance; however schools are continuing to sell unhealthy

snacks outside of school meal programs that are made appealing to students. As many

studies have revealed negative effects on students’ performance from nutritional needs

not being met, schools must consider providing equal opportunities to children to eat a

29
proper nutritious meal, instead of giving them access to non-nutritious foods that will

lead to unfavorable outcomes, like weight gain and low academic performances.

Nutrition and Academic Performances of Students

Since there has been numerous studies that show evidence in the relationship

between the nutritional intake of students and their lack of cognitive performances,

studies have yet to dig deeper in figuring out how students’ academic scores are impacted

with poor nutrition compared to healthy eating. Academic performance is measured by

students’ grades, standardized tests, education behaviors, and students’ cognitive abilities

such as concentration and memory (CDC, 2014). Knowing the evidence of how nutrition

impacts academic performance is very important to discover what needs to be done to

solve the problem of children’s nutritional intake. Evidence on students' eating behaviors

and academic achievement has shown that the students who skip breakfast are associated

with lowered cognitive development like alertness, attention, memory, and problem

solving (CDC, 2014). Furthermore, approximately 40 percent of students from low-

economic societies that have inadequate consumption of fruits and vegetables tend to

have lower grades overall (Neumark-Sztainer, 1996). Healthy foods such as fruits and

vegetables are vital sources of vitamins and minerals for the human body. For example, a

study conducted on students from inner cities revealed how 33 percent of all children

who were studied were considered at nutritional risk (Kleinman, 2002). Those students

who were at a nutritional risk had poor attendance and grades at school (Kleinman,

2002). The researchers had those students join the free breakfast meal program, and

surprisingly the student’s showed improvement in attendance and math grades

(Kleinman, 2002). Therefore, participation in healthy school meal programs can

30
eventually improve students’ well-being and academic performances. Studies have shown

how healthier students are better learners. For that to stay consistent throughout

generations, parents and schools must work together to make a positive impact on

students' eating habits by implementing effective meals that students will enjoy, while

also achieving their daily nutritional goals.

Body Weight and Academic Performance

A common theme found in research are the effects of body weight on academic

performances that have shown negative relations on students’ overall health behaviors

and academic success (Sabia, 2007; Rampersaud, 2005; Anderson, 2017; Krukowski,

2009; Judge, 2007). Students’ academic achievement can be distorted by their body

weight. For instance, there is a negative pattern found between females ages 14-17 for

their body mass index and grade point average (GPA) (Sabia, 2007). There is evidence

that shows how an individual’s body weight can impact their ability to perform well in

school. Because many students skip breakfast before they go to school, they tend to

overeat junk food throughout the day as they are not fully satisfied with their meals.

Since it has been discovered that children who eat breakfast have a greater nutritional

profile than students who do not, it is important to take breakfast as an important

consideration to bettering students’ performance (Rampersaud, 2005). Furthermore,

students who eat proper breakfast tend to eat more calories, yet they are less likely to be

overweight (Rampersaud, 2005). On top of that, evidence reveals that breakfast

consumption is associated with increased cognitive abilities with better test grades and

school attendance (Rampersaud, 2005). Provided that breakfast is an important meal of

the day, and it avoids students overeating during the rest of the day, parents should

31
encourage their child to eat a nutritious breakfast to stay energized and perform well in

school.

Childhood obesity is a prevalent issue in society as it is increasing each year.

Studies have examined how being overweight can affect educational outcomes. On top of

that, data have been reported on how being overweight can also affect behavioral

problems (Judge, 2007). For instance, overweight third-grade girls have revealed internal

and external lower self-control issues than non-overweight girls in their classroom

(Judge, 2007). Childhood obesity can also have a detrimental effect on students’

psychological well-being. Unfortunately, students who are overweight tend to have lower

self-esteem and are teased for their looks. Specifically, students who are overweight are

prone to face social stigma, bullying, discrimination, depression, and emotional eating. In

fact, weight-based teasing is a serious concern in schools as it is creating psychological

issues for overweight students. Interestingly, an estimation of 24 percent of overweight

students being teased for their looks is significant on top of their lower academic

performances (Krukowski, 2008). In addition to poorer educational outcomes,

psychosocial variables need to be accounted for overweight students as they may face

more challenges in adulthood.

Obesity and being overweight is a significant factor in poor academic

performance for elementary and high-school students. If children are overweight in their

early years, they are more likely to carry bad habits into adolescence. Specifically, there

has been a negative association with adolescents’ health and academic performances

(Florin, 2011). With regards to body mass index (BMI) of individuals ages 19 through

30, studies have revealed how high-school graduation rates dropped 34 percent as they

32
were examined for being overweight (Anderson, 2017). Likewise, medically overweight

adolescents were less likely to report high grades in high school (Florin, 2011). It is

critical to keep in mind that students who are not able to create healthy habits early in life

will not be able to accomplish their best performance in school. As eating nutritious

foods is important for optimal learning, it is also important to keep a healthy body weight

to ensure that one is able to achieve successful results in both educational and social life.

Considering the amount of concern overweight brings to students’ academic and social

life, it is important to look at their knowledge of nutrition. Particularly, it needs to be

examined whether overweight students have been introduced to nutrition or if they are

unable to distinguish between what is healthy or unhealthy for them. Likewise, if students

attain knowledge about the importance of nutrition for their overall well-being, the issue

of being overweight should minimize their poor academic performance and uplift them to

achieve higher. In addition to introducing nutrition to children as a goal to decrease the

problem of obesity in schools, students who are not able to achieve nutritious meals may

have issues with being undernourished that may cause additional risk factors to their

overall health. Thus, on top of overweight students being analyzed, students who are

undernourished should also be examined for their ultimate success in school.

Chronic Undernutrition in Students

A few studies have investigated the relationship between children’s chronic

undernutrition and the associated risk factors that play a critical role in their development

(Sawaya, 2005; Corsi, 2016; Crookston, 2010; Berhe, 2019; Wolde, 2019). The

concerning nutritional deficiency is a growing factor in the developing society as it is an

increasing problem for prenatal and postnatal growth of children. This is a prevalent issue

33
especially among the people who are in poverty as they are not able to accommodate the

nutritional standards that are needed for a healthy diet. Individuals from poor

communities find it difficult to provide the proper nutrition for their children as they are

not able to make ends meet. With being undernourished, children from those populations

are associated with greater risk factors to their overall health and well-being. Notably, a

surprising discovery has been found that undernutrition can cause increased possibilities

of obesity and hypertension later in life (Sawaya, 2005). On top of that, among 20 percent

of children from lower-socioeconomic communities in Brazil are undernourished with

additional risk factors such as infections, anemia, and parasitic infestations (Sawaya,

2005). It is unfortunate that children who are undernourished are not able to live a healthy

life that they deserve to. Therefore, the undernourishment of children needs to be

carefully looked at and analyzed to see what is causing the problem to rise.

There is a growing number of children who are not meeting their daily nutritional

needs. In fact, in 2014, 159 million children were labeled as chronic undernutrition due to

their deteriorating health (Berhe, 2019). Studies have examined the causes of

undernutrition and found how mothers play a significant role in their children’s overall

health. For example, the risk factors for undernutrition were due to mother’s lack of

education, height less than 150cm, and a body mass index less than 18.5 kg (Berhe,

2019). In addition, nearly 40 percent of malnourished children reside in India, and studies

tried analyzing the contributing risk factors to the undernourishment. For instance,

undernourishment in children was linked to short maternal stature, mothers having no

education, and poor dietary habits (Corsi, 2016). To make progress in children’s

undernourishment, it is vital to make investments in programs that promote healthy

34
eating for mothers who are expecting. A mother’s knowledge of nutrition and diet is

extremely important for them to raise a well-rounded child. If mothers are unable to meet

health expectations, their child will have to face health challenges as they grow up.

Therefore, there needs to be nutritional interventions put in place to emphasize the

importance of maternal education, and maternal and child well-being.

As children are undernourished, they are unable to perform well in school.

Despite nutrition playing a critical role on students’ health, it is creating a major impact

on students’ academic success. Studies conducted in Ethiopia have found that

undernourished students show lower levels of academic performance than the nourished

students (Wolde, 2019). In general, undernourished students are not able to achieve goals

as their cognitive health is not meeting its nutritional needs. Students need proper

nutrition in their diets to live a healthy life. If chronic undernutrition continues to prevail

in society, it will create growing health concerns for children and stop them from

performing well in schools. Therefore, chronic undernutrition needs to be considered on

top of the underlying issues that are creating barriers to students’ success.

Conclusion

All the topics discussed in this chapter were foundations to understanding the

mechanism of nutrition and how it plays a critical role in our daily lives. With all the

information shared in this chapter, it is important to take nutrition into consideration for

children’s well-being. Most importantly, creating a healthy lifestyle at a young age will

guide children to make better choices along the way as they grow up into adulthood.

Making sure children are met with the proper nutritional needs will have a positive

impact on their physical and cognitive well-being. Being able to manage weight in a

35
healthy state will empower students to do well in other aspects of life. For example, as

the topic of nutrition and academic performance are rising concerns, students who will be

guided to eat proper meals will be able to achieve higher in schools by attaining the

beneficial nutrients from the foods they consume. The nutrients will help their cognitive

abilities to sharpen and work towards success. By educating children on the importance

of nutrition, they will be able to make small improvements in their ability to make better

choices in eating healthier meals. Therefore, parents, schools, and educators need to

encourage nutrition as a part of children’s daily lifestyles. The improvements made at an

early age will show how important nutrition is to live a successful lifestyle.

36
 CHAPTER 3

METHODOLOGY

The main purpose of this project is to discuss the importance of nutrition for the

well-being of children and their academic performances. The project is introduced with

the concerns of students not meeting nutritional needs. For example, it discussed how

skipping breakfast was a common issue in children and how it significantly impacted

their performance in school. In addition, it discussed how nutrition is one of the leading

factors of how students might not be doing well in class. Next, I defined nutrition to

clarify the misunderstanding most people have regarding the term nutrition. After that, I

identified the key factors of nutrition to share the details of what it is composed of.

Subsequently, I went over the differences between a nutritious and non-nutritious diet to

show how key nutrients matter when consuming foods. Then, I discussed the popular

diets on the market and shared efficient and nutritious meal planning strategies for

parents. Following that, I reviewed the relationship between nutrition and academic

performance and how it deliberately impacts a student’s learning. Lastly, I discussed how

being overweight or chronically undernourished is associated with students’ academic

performances. Students’ cognitive abilities have shown to decline with little to no

nutritional foods. If the issue continues to increase, future generations will have no

knowledge of the detrimental effects the lack of nutrition can cause their physical and

cognitive health. To counteract the increasing issues, the parent workshops, student’s

nutritional unit, and pamphlet are created to guide parents, teachers, and students to a

healthier self.

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Target Audience

The pamphlet is intended for students, parents, schools, educators, and

administrators to utilize as they implement a healthier diet. Any individual who is willing

to make positive changes to their health is welcome to make use of it. Although, the main

target audience for this project is children. Even though anyone at any age can benefit

from the information, my goal is to create a learning environment where students feel

engaged. For that reason, I have developed a nutritional unit for elementary students that

teachers can use as a resource in their own classrooms. During the nutritional unit,

students will learn about nutrition in a fun and engaging way. Students will be able to

take part in activities that they will use as they learn about nutrition and its importance.

For the first part of the lesson, students will be given a brief discussion on nutrition.

Then, they will engage in group activities by learning how to read food labels, creating

food passports, coloring fruits and vegetables, making healthy food checklists, and

developing meal plans based on their healthy food preferences. By the end of this unit,

my goal is to make the students understand how they can make better eating choices by

focusing on the nutritional value the food provides them. After all, if students make

healthy eating choices earlier, they will continue to keep those good habits as they grow

older.

For the knowledge of parents, I have planned out workshops for each about an

hour long. During the first session, parents will be introduced to nutrition and its

important key components. Next, parents will gather together and collaborate their

thoughts and opinions on their beliefs about nutrition and its value. Afterwards, parents

will be displayed with information on how they can incorporate nutrition in their daily

38
lives. Then, parents will be shown a Ted talk by Mia Nacamulli sharing how nutrition

plays an integral part in our lives without us knowing. Lastly, there will be a question-

and-answer session where parents will be welcome to ask any questions they might have.

At the end of the workshop, parents will be handed the pamphlet as a tool they can use

with their families.

Materials

The pamphlet was developed to cover the key points of nutrition as a supplement

to the parent workshop and student’s nutritional unit. The pamphlet presents important

information about nutrition with integrated activities and meal plans for families to use as

a resource. The idea of developing a pamphlet came to my mind because I thought

representing nutritional information in a small booklet would be beneficial to my

audience. Keeping in mind that no one enjoys reading long handbooks or booklets filled

with tons of information, I thought a pamphlet would be a smart gesture to allowing

individuals to learn about nutrition in an efficient manner. Without the hassle of reading

multiple pages of information, families will be able to look at the pamphlet as an easy

way of getting valuable knowledge for their wellbeing.

Procedures

To create this pamphlet, I researched a variety of studies to gain knowledge on

what information should be incorporated into the pamphlet. For example, during my

research, I found many studies stating the differences between the nutritional components

of nutrition and how it plays a role in our diet. I thought adding the key components of

nutrition would be helpful for parents to understand the different nutritional values they

can attain from each. Moreover, as I continued to research the association of nutrition and

39
a student’s learning abilities, I believed that adding some factual information on how a

student’s learning is impacted by their eating behaviors would surprise parents and make

positive change in their child’s eating habits. In addition, I incorporated ways on how

parents and educators can encourage children to eat healthier. As I did not want the

pamphlet to be filled with tons of information, I made sure to add activities and images

for families to enjoy as they learn about nutrition and its importance. I found most of the

activities on the internet and guided my own prior knowledge to enhance it on the

pamphlet. The activities are organized in a way that families can use after they get some

background information on nutrition. For instance, one of the activities directs the

audience to match food groups. Before this activity, I made sure the different food groups

were discussed. Furthermore, I planned out 3-weeks’ worth of healthy meals for parents

to use as they feed nutritional meals to their children. The meals on the meal plan were

developed by my own knowledge of what is needed in a nutritional meal. For example, I

ensured that every meal had a balance of proteins, carbohydrates, and fats for the children

to be nourished after each meal. Lastly, I made sure to include additional resources at the

end of the pamphlet for families to utilize if they had the interest of learning more about

nutrition.

The elementary nutrition unit for students was created to be incorporated in the

learning environment of classrooms. Unfortunately, I learned that most schools do not

offer children a nutritional unit in their classrooms; therefore, I thought it was important

to create lesson plans that teachers can use to spread knowledge about nutrition and its

importance in daily life. The lesson plan I have created for the nutritional unit has

information about nutrition that can be discussed with the students in class. Along with

40
the presentation of important information, student collaboration was a significant part of

the lesson since it is vital for students to collaborate with each other and learn from others

viewpoints. After all the presentations and group discussions, teachers will be able to

make use of the various activities I have developed for the lesson. For each activity, no

length of time is given so that the teacher can adjust based on their class times. Some of

the activities can take more than a class period, while some can take more than a few

days to complete. I tried to include different activities that students can engage in based

on the instruction they will be given by the teacher. For example, students will be able to

take part in meal planning by themselves in regard to their preferences on eating healthy

foods. This will allow students to learn how to incorporate healthy eating into their diet.

The main purpose of developing an elementary nutritional unit was to help teachers

educate students on the importance of nutrition and how it plays a critical part in their

learning and future success.

Along with the students’ knowledge, I believe it is important to get the parents

involved in their children’s nutrition as they are the main influence on their children’s

diet. For that reason, during the parent workshop, I introduce them with beneficial

information on nutrition and make sure they understand the importance of it as their child

grows up. The information that I studied through various research will be presented to the

parents. Parents will be given a chance to collaborate and learn through meeting other

parents. As the parents will end the workshop with additional group discussions and meal

planning strategies, they will be handed the pamphlet that they can use as a source to

follow healthy eating in their homes. The pamphlet is designed for the entire family to

enjoy, therefore after the elementary nutritional unit and parent workshop, they will be

41
motivated to eat nutritional foods instead of unhealthy foods that can cause them harm in

the long run.

42
 CHAPTER FOUR

CONCLUSION

The objective of this project is to educate parents, educators, and students on the

importance of nutrition and its impact on daily life. The aim of this project is to create

positive changes to children’s nutritional intake. The project was created to educate

parents and educators on the lasting effects of nutrition on a child’s physical and mental

wellbeing. As of now, children are consuming an increased number of unhealthy foods

that are causing detrimental effects to their wellbeing. Also, the non-nutritious foods

children consume cause long-term effects to their future success. My intention is to share

the consequences to parents and educators to help change the negative outcomes. Thus,

the main purpose of this project is to create a plan for parents and educators to follow in

order to make healthy choices for children’s nutritional needs.

Nutrition is equally important for all family members no matter their age. The

project is focused on children's overall wellbeing; however, it does not limit other

audiences from benefiting from the information presented. My intent for this project is to

reach out to all family members to work together to make improvements in their eating

habits. It is crucial that families work as a team to ensure they are meeting healthy goals.

Without families pitching into the idea of eating nutritious foods, children will be less

likely to make those changes as well. As children learn from observing their elders, it is

important for families to initiate healthy eating to create a continuous pattern for their

children’s future. Thus, the goal is for families and educators to act as role models for

their children to eat healthier for a better future. If we want children to be mindful of

43
nutrition, parents and educators need to act as the first step in motivating children to

consume the right foods that meet their nutritional needs.

Limitations

Even though the product, workshop, and nutritional unit is designed to benefit

parents, educators, and students in learning about nutrition and how to incorporate it in

their daily routines, it still has some weaknesses that need to be reviewed.

Personally, I think one of the main limitations of the pamphlet is that it is

formatted into visual material. This is a concern especially for individuals with reading

disabilities. The pamphlet contains pictures and labels for individuals who are challenged

in reading, however, it does not accommodate all learning disabilities. For example, the

pamphlet can prevent individuals with dyslexia from reading the material properly.

Therefore, if the product is not interpreted appropriately, individuals will have issues in

understanding the message that is being presented to them. In addition, the product does

not take English Learners into consideration as the text is only stated in English. If I had

the additional time and knowledge of creating visual material with audio guides of

various languages, I would have made it possible for individuals with learning disabilities

to benefit from the information provided on the pamphlet.

As the pamphlet is a supplement added to enhance the idea of nutrition after the

parent workshop and student’s nutrition unit, I created lesson plans for teachers to utilize

when incorporating nutrition in the classroom. The issue is that there is no guarantee all

teachers will be able to spread the knowledge of nutrition as it has been listed on the

lesson plans. Keeping in mind that not all teachers have background knowledge about

nutrition, I tried my best to incorporate details on the workshop and nutrition unit lesson

44
plan to facilitate their teaching the lessons and activities on their own. The lesson plan is

developed as a step-by-step guide for teachers to follow when teaching nutrition to

parents and students. One possibility of easing the lesson for the teachers is that I can

record myself proctoring the parent’s workshop and teaching the students the importance

of nutrition. This way the teachers will have a detailed video to look at before they

implement it in their own classroom.

Lastly, another area of concern is that the resources do not predict a positive

change for the consumer. The product is simply an informational guide for individuals to

follow and make changes for a healthier lifestyle. There is no guarantee that students will

make those changes. My effort of providing knowledge on nutrition, meal plans, and

resources to parents and educators may inspire them to consider the importance of

nutrition for their children, however, it is solely up to them to make it happen.

Unfortunately, it is a challenging habit to change, and I can only encourage them to make

positive changes as it is their responsibility to act upon the information provided.

Conclusion

The project was created to spread beneficial knowledge not only to children, but

to all individuals who are striving to live a healthier lifestyle. My mission is to join

schools and families in promoting healthy eating habits for their children. It is important

that schools and families unite to create a positive environment surrounding nutritious

eating in their community. By implementing changes, individuals will be able to

understand the long-term effects their bad habits can potentially cause them. Therefore,

the workshops and the pamphlet with informational guides, meal plans, and resources are

all tools’ individuals can utilize to encourage change in their daily eating habits. The goal

45
is for educators and parents to work towards influencing healthy choices for their

children and playing an active role in incorporating nutritional foods in their own lives. I

aspire that the information I have provided can possibly change a child’s life positively

and grant them opportunities of succeeding in life.

Recommendation

As the project comes to an end, I can definitely understand the value nutrition

plays in our daily lives. Nutritious foods are a key factor to functioning properly in our

day-to-day tasks. It is crucial to consume enough nutrients to fulfill our responsibilities

properly. Our bodies require nourishment through healthy foods to provide energy to

work throughout the day. Without the nourishment from healthy foods, our bodies will

deteriorate and not function properly as they need fuel to survive. I hope my project is a

tool many can use to comprehend the dangerous consequences that are linked to eating

unhealthy foods. Most importantly, along with the negative concerns unhealthy eating

habits bring to our health, I hope readers understand how non-nutritious foods can cause

issues in learning for students. Parents are the support children need to eat proper

nutritious foods. Parents have many reasons why their child eats a certain way; however,

they need to encourage and motivate their children to eat healthy by providing them with

fun healthy meals that they will enjoy. Moreover, teachers and school staff have the

responsibility to make sure they are advertising nutrition in school meal programs. If

schools continue to sell non-nutritious foods outside of meal programs, children will be

less likely to yearn for eating healthier. As children spend most of their days in school

settings, teachers have the advantage of incorporating healthy eating habits and exercise

programs for students to benefit from. Teachers might avoid incorporating nutrition in

46
classroom settings due to the limit of time in teaching. Though, they need to comprehend

that nutrition is an important aspect of children’s future and it needs to be addressed to

ensure they have a successful future. If the topic of nutrition is avoided in schools,

students will be weakening their physical and mental health. Therefore, it is suggested

that nutrition is looked carefully at in school settings and provided to students in a

beneficial manner. Altogether, the project will be a convenience to all students, parents,

and educators. If they intend to learn from the information provided and implement

changes to their meals, their health and overall wellbeing will improve drastically. On the

other hand, if the readers disregard the importance of nutrition, their unhealthy habits will

prevail and cause more harm later in life. After all, if individuals want to be successful in

all aspects of life, they need to make healthy decisions for a better future.

47
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 PART II
NUTRTIONAL GUIDE FOR PARENTS, TEACHERS, AND STUDENTS

INCLUDING LESSON PLANS

57
 TABLE OF CONTENTS
Introduction ........................................................................................................................59
Pamphlet Page 1 .................................................................................................................60
Pamphlet Page 2 .................................................................................................................61
Pamphlet Page 3 .................................................................................................................62
Pamphlet Page 4 .................................................................................................................63
Parents Workshop Flier......................................................................................................64
Parents Workshop Breakdown ...........................................................................................65
Parent Workshop Lesson Plan ...........................................................................................67
Students Nutrition Unit ......................................................................................................71
Elementary Nutrition Unit Lesson Plan .............................................................................73
3-week Meal Guide for Parents .........................................................................................76
Link to Additional Resources and Activities .....................................................................79
Conclusion .........................................................................................................................80

58
 INTRODUCTION
It is an honor to have teachers utilize the lesson plans and pamphlet to introduce

nutrition to students. Nutrition is significantly important for students to acknowledge as

they want to perform better in school. As nutrition plays a critical role in academic

performances, teachers should carefully look at each lesson plan and try their best to

incorporate nutrition into their weekly lessons. It can be as little as discussing and

reminding students about eating mindfully and healthier as they are busy in their day-to-

day tasks. The lesson plan is designed step-by-step to help initiate nutrition discussions

and activities in the classroom. In addition, as I developed the lesson plans, I wanted to

facilitate the topic for teachers who do not have a familiar background in nutrition. Next,

I designed the pamphlet as an additional resource students can use with their parents to

learn more about nutrition and implement healthier eating at home. Overall, in creating

the lesson plans and pamphlet, my goal is for teachers to understand the importance of

good nutrition in their students' lives because it will make a significant impact on their

overall health and wellbeing.

59
 Nutrition For
KEY FACTORS OF NUTRITION:

PROTEINS
▪ Proteins are made up of Amino
Acids that consist in human cells.
▪ Proteins are needed to grow and
Kids
repair the human body. BY: NOVERA BUX
▪ Protein sources include meats,
seafoods, legumes, beans, and nuts. WHAT IS NUTRITION?
o Nutrition is the study of
food and how it affects
our health and growth of
the body.
o Nutrition is an important
source our body requires
to survive in a healthy
CARBOHYDRATES manner.
▪ Carbohydrates, or carbs are one of the
main nutrients in foods that provide
the body with energy.
▪ Two types of carbs: simple and WHY IS IT
complex. IMPORTANT?
▪ Simple Carbohydrates: refined sugars,
o Nutrition is important
high-fructose corn syrup, cookies,
because it helps
chips, sodas. These types of carbs need
individuals to live longer
to be limited.
and fight infectious
▪ Complex Carbohydrates: Whole diseases.
grains, fruits, vegetables, and legumes. o Eating nutritious foods
can avoid health
complications.
o For children, nutrition is
a key component to their
development as they
grow older.
o Nutrition has an impact
on physical and mental
growth.

60
 KEY FACTORS OF NUTRTION HOW DOES
CONTINUED: NUTRITION IMPACTS
STUDENTS LEARNING?
ACTIVITY #1

FATS Directions: Cross off vegetable names that you encounter

▪ Fats provides the body with fatty on the word puzzle.
o Research shows that
acids that the body cannot produce
having a balanced diet is
itself.
associated with improved
▪ Saturated fats vs Unsaturated fats:
cognitive abilities and
- Saturated fats come from animal
increased academic
sources and oils.
performance in schools
- Unsaturated fats are found in
(Rausch, 2013).
foods like avocadoes and nuts.
o It has been found that
▪ Fats should be consumed to its limit. diet full of processed and
If consume too much of it, it will junk foods is harmful for
build up into body fat. academic success as
those foods limit the
information in the brain
(Rausch, 2013)
o Children are in need of
proper nutrition to help
them develop cognitive
skills as they grow up.
o Foods that boost brain
VITAMINS health include:
▪ Vitamins help the body fight infectious - berries, seafood,
diseases. There are many different vegetables, and
types of vitamin sources we get from nuts.
nutritious foods.

61
ACTIVITY #2 TIPS TO ENCOURAGE ALTERNTIVES TO
HEALTHY EATING FOR UNHELATHY FOODS:
CHILDREN:

NON-NUTRTIOUS FOODS CHILDREN

TIP #1: ALLOW CHILDREN TO PLAN CONSUME:
THE MENU ▪ Children mostly consume junk food such as
▪ This will allow parents to understand chips, cookies, cakes, candies, donuts, ice
what their child prefers to eat.
cream, and fast foods.
TIP #2: ESTABLISH WEEKLY TREAT
DAYS
▪ This will motivate children to eat
healthily and look forward to the
special treat days.

TIP #3: TAKE CHILDREN TO

GROCERY STORES
▪ After meal planning, taking children
to the grocery store will involve them
understanding the healthy ingredients
that are needed to cook nutritious HEALTHY ALTERNATIVES TO SUGARY
meals. BREAKFAST CEREALS:
▪ Whole grain pancakes or waffles, yogurt
TIP #4: GET CHILDREN INVOLVED bowls with fruits and granola, oatmeal,
IN COOKING PROCESS homemade muffins, and egg bites.
▪ By doing this, children can get
involved in cooking and learning
what a nutritious meal is composed
of.

TIP #5: PARENTS NEED TO ACT AS

ROLE MODELS FOR THEIR
CHILDREN
▪ If parents do not act as role models
in eating nutritious foods, their child
will not be able to implement the
importance of nutrition in their daily
lives.

62
HEALTHY ALTERNATIVES TO WHAT SHOULD YOUR ENCOURAGING DAILY PHYSICAL
UNHEALTHY FOODS PLATE LOOK ACITVITY:
CONTINUED: LIKE:

KID-FRIENDLY JUNK FOOD

ALTERNATIVES:
▪ Fruits with Greek yogurt
▪ Vegetable sticks with hummus
▪ Lentil or homemade chips
▪ Pretzels
▪ Grain bars ▪ Aim for atleast 30 minutes of daily physical
▪ Preservative free fruit bites activities.
▪ Frozen Greek yogurt bars ▪ Physical activities children like to participate
▪ Popcorn include:
▪ Natural Peanut butter o Sports (soccer, basketball, baseball,
football)
▪ Cheese
o Running
▪ Trail mix o Walking
o Swimming
▪ Building a healthy plate is o Exercising
essential to eating a
nutritious meal.
▪ Here are some tips to
make a healthy plate for
proper nutrition:
o Eat plenty of fruit and
vegetables. Aim for half a
plate with fruits or
vegetables.
o Make ¼ of the plate a
nutritious source of protein
and the other ¼ composed
of complex carbohydrates.

63
64
Parent Workshop Breakdown

65
66
 Parent Workshop
Lesson Plan for Parent’s Nutrition Workshop
Prepared by Mrs. Bux

OVERVIEW & PURPOSE

The purpose of the workshop is to inform parents about nutrition and its significance in
our lives. Parents will be displayed with nutritional knowledge that they can implement in
everyday life. The information presented at the workshop will assist them in creating a
healthy lifestyle for themselves and their children.

EDUCATION STANDARDS
1. All parents will demonstrate the ability to promote healthy nutrition in their daily
lives and advocate healthy living for their children.

OBJECTIVES
1. Parents will be able to define nutrition.
2. Parents will be able to differentiate key components that comprise nutrition.
3. Parents will comprehend the amount of nutritional value that is needed for their
child’s wellbeing.
4. Parents will be able to differentiate between nutritious foods vs. non-nutritious
foods.

MATERIALS NEEDED
1. Nutritional guide with information on nutrition
2. Statistics on nutritional values needed per individual needs.
3. Ted talk video by Mia Nacamulli
4. Paper and pens
5. Pamphlet, activities, meal guides, and additional resources

ACTIVITY

67
Introduction:
• Parents will gather and discuss their own understanding of nutrition before the
presentation begins. This will allow parents to collaborate their own opinions
before they learn something new.
Nutrition and its importance conference:
• Define Nutrition:
• Nutrition is the process of obtaining food that is necessary for human health and
growth. Nutrition is the study of food and how it affects our body.
• Discuss key components of nutrition:
1. PROTEINS
• Proteins are made up of Amino Acids that consist in human cells.
• Proteins are needed to grow and repair the human body.
• Protein sources include meats, seafoods, legumes, beans, and nuts.
2. CARBOHYDRATES
• Carbohydrates, or carbs are one of the main nutrients in foods that
provide the body with energy.
• Two types of carbs: simple and complex.
• Simple Carbohydrates: refined sugars, high-fructose corn syrup,
cookies, chips, sodas. These types of carbs need to be limited.
• Complex Carbohydrates: Whole grains, fruits, vegetables, and
legumes.
3. FATS
• Fats provides the body with fatty acids that the body cannot
produce itself.
• Saturated fats vs Unsaturated fats:
• Saturated fats come from animal sources and oils.
• Unsaturated fats are found in foods like avocados and nuts.
• Fats should be consumed to its limit. If you consume too much of
it, it will build up into body fat.
4. VITAMINS
• Vitamins help the body fight infectious diseases. There are many
different types of vitamin sources we get from nutritious foods.

Parent Collaboration
• Parents will gather and discuss what they have learned.
• Parents will communicate their daily habits of eating.
• Parents will discuss any new changes they plan on incorporating their nutritional
values.

Applying Nutrition to Daily Lives Conference

68
 • Discuss how nutrition is a vital part of our everyday lives. Nutrition helps us stay
active throughout the day by nourishing our bodies with the key ingredients that
are needed to keep our bodies regulated.
• It is important to add healthy nutritional meals to maximize energy and keep our
bodies active.
• Discuss with parents the significance of adding proteins, good carbohydrates, and
fats in our diet will give them optimal health.
• For example, a Mediterranean diet is rich in proteins, carbohydrates, and fats and
is known for its healthy ingredients.
• State how nutrition is a vital aspect of our lives that needs to stay consistent in
order to function properly.
• Explain how parents' eating habits will influence their children’s healthy eating
decisions. Parents are models and excellent examples for children to eat healthier.

Ted Talk Seminar by Mia Nacamulli

• Display “How the Foods You Eat Affects Your Brain” by Mia Nacamulli.
• Collaborate on the lesson learned by the video.
• For example, have parents connect their child’s learning success to their diets and
understand how nutrition correlates with how they can perform at school.

Question and Answer Session

• At this point of the workshop, open up the floor for any questions parents might
have.
• Answer questions and write them down for future references.
Closure
• Parents will be handed a pamphlet summarizing the nutrition information they
attained by the workshop.
• Along with the pamphlet, parents will be given meal plans for three weeks that
they can utilize for their child’s eating habits.
• Parents will receive additional resources with the pamphlet that they can use if
they have questions or whether they would like to engage their families in
nutrition-based activities.

69
70
Nutrition for Students Activities:
ACTIVITIES:

• Nutrition will be
defined.
• Key components
of nutrition will
be presented.
• Students will
engage in group
talk as they learn
from sharing the
nutritional key
components they
typically eat in a
day.
• Students will
learn how to read
food labels from
the food items
provided.
• Students will
create their own
food passports as
a checklist for
meeting
nutritional needs.
• Students will
engage in a fruit
and vegetable art
activity.
• Students will eat
different types of
nutritious foods
and share their
experiences of

71
72
Elementary Nutrition Unit
Lesson Plan for Student’s Nutrition Unit
Prepared by Mrs. Bux
OVERVIEW & PURPOSE

The purpose of the nutritional unit is for students to learn the value of nutrition in an
engaging manner. Students will be presented with nutrition and its components as they
are able to take part in several enjoyable activities during the class.

EDUCATION STANDARDS

1. Students will demonstrate the ability to understand nutrition and the differences
between nutritious vs. non-nutritious foods.

OBJECTIVES

1. Students will show an understanding of nutrition.

2. Students will be able to differentiate the different types of components that make
a nutritious meal.
3. Students will engage in group activities.
4. Students will be able to read food labels.
5. Students will be able to distinguish different types of fruits and vegetables.
6. Students will be able to create healthy meal plans according to their healthy food
preferences.

MATERIALS NEEDED

1. Nutritional guide with information on nutrition

2. Key components of nutrition
3. Food items with readable labels
4. Food Passport Worksheet
5. Fruit and Vegetable Fill Up Sheet
6. Food Checklist
7. Meal Planning Worksheet
8. Pencil/crayons/scissors/glue

ACTIVITY

Nutrition and key components talk:

73
 • Define Nutrition:
• Nutrition is the process of obtaining food that is necessary for human health and
growth. Nutrition is the study of food and how it affects our body.
• Discuss key components of nutrition:
1. PROTEINS
• Proteins are made up of Amino Acids that consist in human cells.
• Proteins are needed to grow and repair the human body.
• Protein sources include meats, seafoods, legumes, beans, and nuts.
2. CARBOHYDRATES
• Carbohydrates, or carbs are one of the main nutrients in foods that
provide the body with energy.
• Two types of carbs: simple and complex.
• Simple Carbohydrates: refined sugars, high-fructose corn syrup,
cookies, chips, sodas. These types of carbs need to be limited.
• Complex Carbohydrates: Whole grains, fruits, vegetables, and
legumes.
3. FATS
• Fats provides the body with fatty acids that the body cannot
produce itself.
• Saturated fats vs Unsaturated fats:
• Saturated fats come from animal sources and oils.
• Unsaturated fats are found in foods like avocados and nuts.
• Fats should be consumed to its limit. If you consume too much of
it, it will build up into body fat.
4. VITAMINS
• Vitamins help the body fight infectious diseases. There are many
different types of vitamin sources we get from nutritious foods.

Group Talk
• Students will gather after the presentation and discuss their understanding of
nutrition.
• Students should share their thoughts on eating healthily.

Food Passport Activity

• Hand students the Food Passport Worksheet and explain how they will earn a
stamp for each food they eat to meet their nutritional needs.
• Images of healthy foods will be presented to students, and every time they come
across a healthy food item they love to eat, they will stamp their passports.
• The goal is to have as many stamps as possible to show the amount of healthy
foods they enjoy.

Food Label Activity

74
 • Pass out food items with readable labels.
• Model where to find ingredients and how to properly read them.
• Go over definitions of a few ingredients that might be new to the students.

Fruit and Vegetable Art Fill Up

• Hand students the art worksheet with the sheet of fruits and vegetables on it.
• Students will color the fruits and vegetables.
• Students will cut and paste the fruit and vegetables to the human body.
• Students will acknowledge how the body needs fruits and vegetables to stay
healthy.

Food Checklist Activity

• Students will put a check mark next to the foods they like or dislike.
• This activity will help them on their next activity where they will have a meal
plan with their peers.
• This activity will also give ideas to parents on what nutritious foods they can
provide their children with, in order to meet their nutritional needs.

Meal Planning Activity

• Based on students' likes and dislikes on healthy foods, they will create meal plans
for themselves to stick to a healthy plan.
• They will plan meals for breakfast, lunch, and dinner.
• Model on how to plan easy and quick meals before students work on it
themselves.

Closure
• Discuss with students how each activity was designed to help them understand
nutrition and its importance in everyday life.
• Ask students for any questions or concerns.
• Have students take their activities home for their parents to use as a guide for
planning healthy and nutritious meals.

75
 MEAL GUIDE FOR PARENTS #1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

o Toad-in-the- o Oatmeal o Cinnamon o Fruit and o Whole
whole with whole Yogurt grain
granola and grain parfait protein
(Sausage with banana muffins with pancakes
vegetables) with hard granola or waffles
o Yogurt with o Poached boiled with
strawberries eggs eggs Lunch: berries
o Grilled
chicken Lunch:
Lunch: Lunch: Lunch: sandwich o Grilled
o Grilled mini o Turkey o Parmesan shrimp
cheeseburgers sandwich chicken o Grain with rice
dunkers bar and veggies
o Veggie sticks o Trail mix
with hummus o Fruit salad
dip
Dinner: Dinner: Dinner:
o Homemade Dinner: o Meatball o Tacos
Dinner: Pita Pizza o Mac n with
o Pasta with cheese spaghetti
garlic bread with
broccoli
Treat:
Treat: Treat: Treat: o Ice cream
o Frozen Greek o Banana o Popcorn
yogurt bars bread Treat:
o Pieces of
chocolate

76
 MEAL GUIDE FOR PARENTS #2
Monday Tuesday Wednesday Thursday Friday

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

o Bagel o French o Avocado o Oatmeal o Burrito with
with toast with toast with with Greek eggs, ham,
scrambled almond scrambled yogurt and and cheese
eggs and butter and eggs strawberries Lunch:
berries bananas Lunch: Lunch: o Grilled
Lunch: o Mini- o Caesar cheese
Lunch: o Hummus cheese chicken sandwich
o Peanut and chicken burgers wrap o Dried apple
butter pita wrap with o Veggie chips
and jelly o Melon salad potato sticks and
sandwich wedges hummus Dinner:
o Grapes Dinner: o Grain bar o Veggie pizza
o Mahi-Mahi Dinner:
Dinner: Tacos Dinner: o Tuna melt
o Angel o Spinach Treat:
hair pasta and o Fruity
with Treat: cheese Treat: popsicles
cherry o Chocolate stuffed o Sweet
tomatoes covered pasta pretzels
strawberries shells
Treat:
o Dino Treat:
Bars o Freeze-
dried
fruits

77
 MEAL GUIDE FOR PARENTS #3
Monday Tuesday Wednesday Thursday Friday

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

o Banana o Veggie o Cinnamon- o Bagel o Protein
split egg maple with pancakes
yogurt scramble oatmeal eggs and with berries
parfait o Toast wit o Baked egg cream and banana
o Boiled nut butter muffins cheese
eggs
Lunch:
Lunch: Lunch: Lunch: Lunch: o Mac n
o Chicken o Left over o Grilled o Leftover Cheese
kabobs pasta cheese and beef with
o Veggies o Grain bar turkey stew broccoli
and sandwich with o Organic
hummus o Apple veggies fruit
dip Dinner: slices with o Peach gummies
o Bean and cinnamon slices
Dinner: cheese Dinner:
o Chicken quesadillas Dinner: o Burgers and
Parmesan o Beef stew Dinner: sweet
with pasta with o Salmon, potato fries
and red Treat: veggies mashed
sauce o Greek potatoes, Treat:
yogurt Treat: and o Banana
Treat: and o Pretzels broccoli muffins
o Fruit berries Treat:
popsicles with o Banana
granola muffins

78
Links to Additional Resources and Activities for
Parents and Children:

Explore more ways on how nutrition impacts children’s daily

lives:

▪ Nutrition corner: https://aglab.ars.usda.gov/the-nutrition-

corner/

Learn about the five food groups along with printable

activities:
▪ MyPlate for Kids: https://www.myplate.gov/life-stages/kids
▪ MyPlate Maze: https://myplate-
prod.azureedge.us/sites/default/files/2020-
12/MyPlate%20Maze%20%2B%20KEY.pdf
▪ Fruit and Vegetable Flashcards: https://myplate-
prod.azureedge.us/sites/default/files/2020-
12/fruit_veggie_flash_cards.pdf
▪ MyPlate Grocery Bingo: https://myplate-
prod.azureedge.us/sites/default/files/2020-12/Bingo_508.pdf

Find activity sheets, quizzes, infographics with tips on eating

a healthy breakfast:
▪ Start Smart with Breakfast: Fueling my Healthy Life Student
Portal: https://www.fns.usda.gov/tn/start-smart-breakfast

Test your knowledge about healthy snack choices:

▪ Snack Shack Game: https://www.fda.gov/food/nutrition-
education-resources-materials/whyville-snack-shack-games

79
 CONCLUSION

After developing the lesson plans on the topic of nutrition for students, I believe it

will help students understand nutrition and its importance in an engaging manner.

Nutrition should be added into students' academic learning because it plays an integral

role in their mental, physical, and emotional wellbeing. If nutrition is not carefully

examined in students' lives, they will not know what is needed to live a healthy lifestyle

and how to be successful in school. I recommend all teachers to take a moment and think

about how eating nutritious and non-nutritious foods impacts one's health and academic

performance. That way teachers can understand how nutrition is a valuable subject to

learn in schools. I hope the lesson plans and the informational pamphlet upbrings

beneficial outcomes in the health and academic success of children. Afterall, eating

healthy will always lead to positivity in one's life despite the detrimental effects

unhealthy foods can bring.

80