Back to school season invites an array of changes and adjustments that shape your child’s academic beginnings. Kids heading back to school mark an exciting time filled with new opportunities, friendships and learning adventures. It thus becomes crucial to re-set their routine and prioritize adequate nutrition alongside other essential aspects, enabling them to confidently embrace new milestones.
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As kids head back to school, proper nutrition becomes essential, as it directly impacts their energy levels, memory and concentration. A balanced diet fuels your kid’s brain and body, which are developing rapidly, thereby impacting their physical and cognitive development. Adequate child nutrition supports immunity and reduces the risk of illnesses and absenteeism from school.
Kids need adequate protein in their diet which along with other nutrients help to achieve cell regeneration and reach optimum weight and height. Studies suggest that protein intake in early life is positively associated with height and weight at 10 years of age.1 Adequate protein intake in the diet also aids cognitive development as it helps in the production of neurotransmitters, which are crucial for brain functioning.
Iron and zinc are essential nutrients that aid concentration and are important for cognitive development of kids. Iron is involved in the production of red blood cells that carry oxygen to the brain for optimal cognitive functioning. Zinc is involved in numerous enzymatic reactions in the brain and supports memory formation, and brain cell communication. Memory deficits in children are found to be linked with iron and zinc deficiency.2
B vitamins are essential for several brain functions, including the synthesis of DNA and RNA as well as the production of neurotransmitters. B Vitamins such as thiamine, riboflavin and niacin support energy production, while pyridoxine, folate and vitamin B12 support brain development, memory and mood. Inadequate vitamin B12 status in early childhood is associated with impaired cognitive development, with poor attention levels in children aged (9-16 years) with vitamin B12 deficiency.3
Omega-3 fatty acids, particularly DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid), and other healthy fats like monounsaturated fatty acids (MUFA) support brain development, memory, and learning in kids.4 DHA plays a vital role in forming brain cell membranes and supporting neurological processes. A balanced omega-3 and omega-6 fatty acid intake is important for child nutrition. Researchers found that a balanced (n: 3: n: 6) ratio which is 1:1 and 4:11 was associated with better working memory scores in children.5
Just like back to school supplies equip kids for a better performance in class, the below mentioned after-school snacks can help recharge their bodies and brains after a tiring day.
The morning chaos of going back to school can make it challenging for kids to enjoy a wholesome breakfast. Adding Complan to a glass of milk is a quick serving healthy addition to breakfast that can support their back-to-school journey by providing them with 63% more protein than other malt-based nutritional drink and a total of 34 vital nutrients to meet child nutrition requirements for healthy growth and development.
Adequate sleep (8-10 hours for school-aged children) and hydration influences your child’s overall well-being, including mood, learning, and behavior.8 Restrict screen time and create a comfortable sleep ambience. Sufficient fluid intake, especially water at least (2 liters) is important for maintaining energy levels, concentration, and preventing headaches or irritability in kids.
Going back to school can generate feelings of excitement and nervousness about a new environment involving teachers, subjects or peers. Talk to them about their thoughts and encourage positivity so that they are emotionally ready to return to school.
Implement a gradual routine adjustment before school starts, including wake and sleep schedules to enable a smooth transition and less stress for your child.
A back-to-school checklist can help you stay organized and provide your child with a stress-free transition to the academic year. Here’s the to-do list that you can get ready with – back to school supplies and aspects you need to pay heed to as your child goes back to school!
Going back to school can be considered an evolving phase that prepares children for academic and personal growth. Now with a better understanding of how specific foods and other aspects contribute to the various facets of child nutrition and overall well-being, you can help them make better choices that can enable them to grow stronger, stay focused and be healthy.
1. Uauy R, Kurpad A, Tano-Debrah K, et al. Role of Protein and Amino Acids in Infant and Young Child Nutrition: Protein and Amino Acid Needs and Relationship with Child Growth. J Nutr Sci Vitaminol (Tokyo). 2015;61 Suppl:S192-S194. doi:10.3177/jnsv.61.S192
2. Umamaheswari K, Bhaskaran M, Krishnamurthy G, Hemamalini N, Kavita V. Effect of iron and zinc deficiency on short term memory in children. Indian Pediatrics. 2010;48(4):289-293. doi:10.1007/s13312-011-0060-7
3. Alkan HK, Kocak EN, Coskun O, Çıvak SÇ, Güleç SG. The Relationship Between Vitamin B-12 Levels and Attention in Children and Adolescents. Journal of Indian Association for Child and Adolescent Mental Health. 2024;20(4):352-361. doi:10.1177/09731342241267096 https://journals.sagepub.com/doi/full/10.1177/09731342241267096
4. Stonehouse W. Does consumption of LC omega-3 PUFA enhance cognitive performance in healthy school-aged children and throughout adulthood? Evidence from clinical trials. Nutrients. 2014 Jul 22;6(7):2730-58. doi: 10.3390/nu6072730.
5. Sherzai D, Moness R, Sherzai S, Sherzai A. A Systematic Review of Omega-3 Fatty Acid Consumption and Cognitive Outcomes in Neurodevelopment. Am J Lifestyle Med. 2022 Nov 16;17(5):649-685. doi: 10.1177/15598276221116052.
6. Ashok Banga, Pramod Sharma, Satish Shahane, A Yashowanth Rao. Indian Academy of Pediatrics (IAP). Guidelines for Parents Nutrition for children between 5-12 years. Under the auspices of the IAP Action Plan 2021-2022. Available at: https://iapindia.org/pdf/Ch-044-Nutrition-5-12-y-IAP-Parental-Guidelines-28112021.pdf. Accessed on 25th March 2025.
7. Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr. 2016 Sep;55(6):2151-62. doi: 10.1007/s00394-015-1029-4.
8. Liu J, Ji X, Pitt S, Wang G, et.al. Childhood sleep: physical, cognitive, and behavioral consequences and implications. World J Pediatr. 2024 Feb;20(2):122-132. doi: 10.1007/s12519-022-00647-w.
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