By Dylan Barnes
After completing my first year of college soccer, I have learned the importance of nutrition in my performance on the field and overall function throughout the day. In high school, I did not have as deep an understanding of how much I should be eating and what exactly my meals and snacks should look like throughout the day. Thanks to the team’s nutritionist at Middle Tennessee State, Lindsay Opie, we know how to fuel our bodies on a day-to-day basis properly. I now know different kinds of healthy food choices I should be making and how different my plate looks on a day to day basis especially in season.
Credit: Unsplash/ Nathan Dumlao
Nutrition plays a crucial role in the cognitive and physical performance of students. As high schools prepare students for the challenges of college and beyond, it is essential to implement effective nutrition strategies that support their overall well-being and academic success. High schools should take several key steps to enhance their nutritional programs.
Address the issue of skipping meals
Breakfast is often portrayed as the most important meal of the day, yet many students skip it due to time constraints or lack of access to healthy options. Skipping meals, particularly breakfast, is a common issue among high school students who often sleep in and rush to school without eating. This habit can lead to decreased concentration, lower energy levels and poor academic performance. For athletes, skipping meals is particularly dangerous as they require extra calories to fuel their activities. Schools can address this by offering nutritious breakfast programs that provide balanced meals, including whole grains, proteins, and fruits. Ensuring that all students, especially those from low-income families, have access to a healthy breakfast can improve concentration, memory, and overall academic performance.
Revamp school cafeteria menus
School cafeterias often offer meals that are high in calories, but low in essential nutrients. To address this, schools should collaborate with nutritionists to design menus that include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Offering nutritious, tasty and visually appealing meals can encourage students to choose healthier options. Additionally, schools should minimize the availability of sugary drinks and snacks, replacing them with healthier alternatives like water, milk, and whole-food snacks. Athletes need balanced meals to perform their best. The concept of the “athlete plate” can be an effective tool, ensuring that meals include appropriate portions of protein, carbohydrates, and vegetables. According to Opie, students leave out essential food groups, leading to unbalanced and non-filling meals. Schools should educate athletes on how to build their plates to ensure they are getting the necessary nutrients for energy and recovery.
Promote hydration and healthy snacking
Adequate hydration is critical for cognitive function and overall health. Schools should ensure that students have easy access to clean drinking water throughout the day. Installing water fountains and providing reusable water bottles can encourage students to stay hydrated.
Educational campaigns highlighting the benefits of water over sugary drinks can further promote healthy hydration habits. That said, high school students must be educated on the risks of energy drinks.
Energy drinks, while popular among teens, can be unhealthy and even dangerous. Many energy drinks raise heart rates and contain elevated levels of caffeine, which can be especially harmful if consumed on an empty stomach. Dependence on these drinks can create problems when students enter college, where they might not have the same access if they are an athlete due to NCAA rules and regulations around these drinks. Schools should educate students on the risks and encourage healthier alternatives for maintaining energy levels. Snacking throughout the day can help maintain energy levels, especially for athletes who have afternoon games and practices. However, finding time for snacks can be challenging due to class schedules. Schools should allow students to have small, non-distracting snacks during class and provide access to healthy options such as protein bars, fruits like apples and clementines, peanut butter crackers and trail mix with nuts and dried fruit.
Involve parents and community
Parental involvement and community support are vital in reinforcing healthy eating habits. Schools should engage parents through workshops, newsletters and events that emphasize the importance of nutrition to their kids and them. Collaborating with local farms and food suppliers to provide fresh produce and hosting farmers’ markets on school grounds can also promote a culture of healthy eating within the community. Teachers, coaches, and school staff play a significant role in influencing students’ behavior. Providing professional development opportunities focused on nutrition can help staff understand the importance of healthy eating and how to support students in making better choices. Staff training can include identifying signs of poor nutrition and understanding how to create a supportive environment for healthy habits. Schools should seek donations or support from booster clubs to enhance the quality and affordability of school meals. Ensuring students have sufficient time to eat during lunch hours and access to healthy choices in vending machines, if present, can further support their nutritional needs. By prioritizing nutrition, high schools can create an environment that fosters academic excellence and physical health. Implementing comprehensive nutrition education, revamping cafeteria menus, promoting hydration, and involving the community are essential steps in ensuring that students are well-equipped to perform their best in high school and beyond. Schools that invest in the nutritional well-being of their students are not only supporting their current success but also setting the foundation for a healthier future.
This article was originally published by County Sports Zone.
The post Optimizing nutrition key for peak academic and athletic performance in high schools appeared first on AFRO American Newspapers.
