Welcome to our Kid's Health Blog by School is Easy Tutoring

Are your kids suffering from too much screen time?  Last week’s blog post featured 7 brain games for kids that can be played on computers, tablets and smartphones.  Although some apps are educational and they very well might help with brain development, children should not be spending all of their playtime on devices.

How do you determine what is too much screen time for kids?

Every family has a different situation and should set up screen time limits accordingly.  The Canadian Pediatric Society suggests that children should not be given any screen-time until after the age of two.  They also recommend that children between the ages of two and four should have a maximum of one hour of screen time each day.  For children between the ages of five and nine more than two hours is considered to be too much screen time.  Ultimately if screen time is taking away from daily physical activities then it becomes a problem and can be a major contributor to childhood obesity.

Is too much screen time stealing children’s creativity?

Because tablets and smartphones are relatively new “toys” for kids there is still not sufficient research to determine what the long-term effects will be.  A recent article from Readers Digest .ca expresses the concern that tablets may be robbing children of some of their creativity.  Even though apps can do things like coloring and doodling kids don’t need a tablet to do this.  Kids can be creative with a piece of good old-fashioned paper and a pencil or some crayons.

What are some alternatives to screen time?

There are plenty of activities for kids to do that do not involve technology.  Everyone over the age of ten has grown up without touch screens and Angry Birds.  Consider all of the children who have pretended to be dinosaurs, built forts, had make believe tea parties and set up lemonade stands.  All of the imaginary adventures kids throughout history have had are probably in part due to the fact that there were no tablets to keep them constantly occupied.  When kids experience some degree of boredom, it’s amazing to witness the creative things that come out of their imaginations.

Limiting screen time doesn’t mean eliminating it completely

Because we live in an age of constantly evolving technology children most definitely will be familiar with using tablets, and that’s okay.  This post is not intended to make parents feel guilty about letting their kids use tablets.  Tablets can be great tools for kids as long as there are set time limits for daily screen time.

Have you ever heard of fat actually being good for you? Most people think that low fat and nonfat items are healthier, but you’ll be interested to know that some fats are necessary and are especially good for the brain. Here is a list of 5 lunch box ideas that contain healthy fats for kids that promote brain development.

Lunch box idea #1. Avocados contain healthy fats for kids to develop healthy brains

Avocados are full of good monounsaturated fats. Add avocado to your child’s favorite sandwich. It goes great on turkey, egg salad or chicken salad. Another great idea is to cut an avocado in half, remove the pit and then fill it with anything that sounds good. You could fill it with tuna salad with green onions sprinkled on top or bacon and tomatoes like a BLT. Whatever you choose to put in the avocado it is easy to eat with a spoon and it becomes something exciting and different from the typical sandwich.

Lunch box idea #2. Nuts and nut butters make great snacks full of healthy fats for kids

Nuts are full of good fats as long as you don’t buy ones with added oils and other additives. For kids with peanut allergies there are other nuts and nut butters available like almond butter and cashew butter that go great on sandwiches or as a special spread for fruits and veggies. Some schools do not allow peanuts on school grounds because of allergies; so make sure to check before sending nuts in your child’s lunch!

Lunch box idea #3. Fish is full of fatty acids, which are healthy fats for kids and their brains

Tuna fish is great because you can mix lots of yummy things into it to make your kid’s sandwich just the way they like it. Try adding diced up pickles, celery, green onions, apples, raisins or even cashews for additional crunch and more healthy fats. Another simple sandwich idea is smoked salmon with cream cheese on a bagel or a roll. Tuna fish and salmon contain fatty acids that are necessary for proper growth and brain development.

Lunch box idea #4. Grass fed butter is a good source of healthy fats for kids

Grass fed butter contains certain vitamins that are not found in other butter alternatives like margarine. By spreading grass fed butter on the sandwich bread before placing the other ingredients in the sandwich, the sandwich bread will be kept from getting soggy. Adding grass fed butter to cooked vegetables, scrambled eggs, desserts and more also adds rich flavor and nutritious vitamins and healthy fats to your child’s diet and will give them even more brainpower.

Lunch box idea #5. Full fat yogurt is a delicious dessert option full of healthy fats for kids

Full fat yogurt if full of healthy fats and probiotics that are not only good for digestion but are also good for your kid’s brain. Try making this delicious dessert for your kid’s lunch. Prepare a fruity parfait in a plastic container for your child’s lunch. These can be made by layering fresh or *frozen fruit between layers of plain, full fat yogurt, sweetened with honey. You can even pack a little container or plastic baggie filled with crispy granola that can be added to the parfait when it’s time to eat. This ensures the granola won’t be soggy before lunchtime.

School is now in session, so you can put these healthy lunch box ideas to use when making your kid’s school lunches. Here is an instructional video made by a health conscious teen that has even more lunch box ideas. This is especially helpful for teenagers who make their own school lunches and want some healthy ideas.

*Tip: using frozen fruit will keep the yogurt cold until lunchtime.

The ability to concentrate and retain information is a key element in the learning process.  For some students it is easy to focus during class or while doing school work, but for others it is an impossible and endless struggle.

Brain food for kids with ADD, ADHD and Autism:

For children with disorders like attention deficit disorder, attention deficit hyperactivity disorder or autism sometimes medication is often prescribed.  In some cases diet can also play a huge role in providing the proper brain food for kids that they need in order to be able to concentrate and focus when they are in school.

There have not been any conclusive studies that have been able to prove that any particular diet or foods are able to cure any of these disorders, but many cases have experienced a reduction of symptoms after implementing a particular diet.

Elimination Diet:

Not all people are the same, therefore the best way to find out what foods are best for your child is to do an elimination diet where your child cuts out all possible irritating foods and then slowly adds them back into their diet one at a time to see if they do well eating that particular food.  Here is a list of common foods to try cutting out in order to improve concentration and one’s ability to focus.

Food to avoid to improve concentration

Gluten: Gluten is a protein found in wheat, barley and rye and some oats and other grains that are relatives of the wheat family. Going on a strictly gluten free diet has helped some children with ADD, ADHD or Autism to be able to concentrate better.

Casein (Dairy): Casein is a protein in dairy products that many people find difficult to tolerate.  Eliminating casein from their diets has also helped people with ADD, ADHD or Autism.

Sugar: Foods that are high in sugar as well as processed foods like white flour, white rice, sugary cereals, white bread, pasta, etc.  are a major culprit that elevate ADD and ADHD symptoms as well as symptoms of Autism Spectrum Disorders.

Artificial food coloring: Most processed foods contain artificial food coloring that have been linked to aggravating symptoms of ADD, ADHD and Autism.

Brain Food for kids to support concentration:

Protein: Eating protein rich meals especially for breakfast and lunch instead of pure carbohydrates will supply your child with energy and fuel for their brain that will last throughout the day.

Bananas: Bananas are great for improving learning because they are full of vitamin C, B6 that helps improve concentration.  They are also full of fiber and contain potassium that’s good for the brain.

Brain Food for kids to support memory retention

Fish: Fish is high in Omega-3 fatty acids.  Eating rich oily fish like salmon at least twice a week is good for the body and for the brain.

Avocados: Avocados are full of vitamins E and C and they contain good fats that are good for supporting brain function.

Nuts: Nuts contain vitamin E and are full of good fats.  Kids love peanut butter, and it is an easy, healthy snack that is good for their brain too!

Other important practices that improve learning and concentration:

Whether or not your child has been diagnosed with a learning or attention deficit disorder, all students benefit from these key elements.

Exercise: Getting enough exercise every day is important.  Recess and P.E. are not just meant for fun. Exercise helps to get oxygen flowing to the brain, which in turn improves concentration.

Sleep: A good night of sleep is a necessity for growing children, teenagers and adults.  We all need adequate rest in order to be able to function at school or at work.  Kids who get the recommended hours of sleep do better on tests and retain information more effectively than students who don’t get enough sleep.

Balanced Meals: We have already mentioned a list of foods to avoid and foods to incorporate into your diet, but another important factor in maximizing concentration and focus is the amount of food that you eat.  Meals should be balanced in nutrients and also in portion size.  Make sure your family is eating enough for breakfast so that they have energy and brainpower to focus.  On the other hand it is important not to eat too large of meals, as this can induce tiredness, which can make it just as difficult to concentrate.

Not all people are the same and what works for one person may be different for another.  This article just offers suggestions of things to consider trying for your child to improve concentration and learning.