How nutrition is vital for school performance

Nourishing children’s success: How nutrition is vital for school performance

Parents always want the best for their children. They want to see their children excel in academics and participate in healthy physical activities like sports. However, children nowadays face many challenges throughout the school day learning 5-6 subjects and participating in extra-curricular activities and sports. While children begin their day full of energy, their energy levels are depleted in a few hours due to the mental and physical demands of the school day. In a recent survey of 300 Pakistani women, conducted by Four Corners Group Private Limited, 73% said that their children often complain that they feel tired after the school break. This decline in energy adversely affects their learning and participation in school activities. Proper nutrition during the school break can help prevent this slump during the school day. “School lunch is a make or break for children’s nutrition and performance,” says nutritionist, Dr. Ayesha Abbas. A balanced diet during this time lays the foundation for improved academic performance by sustaining children’s energy levels, allowing them to keep up with today’s demanding school environment.

Dr. Abbas encourages parents to give their children a balanced lunch box, which includes a mix of macronutrients protein, carbohydrates, and healthy fats. Carbohydrates serve as the primary source of energy for the body, aiding in mental focus. Protein keeps children fuller longer, stabilising blood sugar, and prevents energy crashes. Healthy fats are crucial for cognitive function, supporting memory, concentration, and learning. A combination of all three macronutrients is essential for children to function well in school. 

A chicken sandwich or kababs, fruits and vegetables like apples, carrots or cucumbers, and a handful of nuts with milk can form the basis of a macro rich lunchbox.Decades of research have shown that milk is one of the most important foods that children can consume during their school lunch break. 

A research conducted by the Institute of Nutrition in Vietnam found that consumption of milk led to a positive impact on student’s memory and physical growth. Another research conducted by Nutrition Society of South Korea established the relationship between milk consumption at school and improved academic performance & motivation for learning. Therefore, milk is given to students in school breaks through government programs in USA, UK, Europe, China and Turkey. “In today’s fast paced world, I am always looking for convenient and nutritious options to give my nine year old for their school lunch”, says one mother, Mariya. 

While parents might struggle to ensure milk consumption during school, one of the easiest solutions is to add flavoured milk to their children’s lunch box. 96% of survey respondents believed that flavoured milk is the ideal drink for their children’s school lunch box. Olper’s Flavoured Milk provides a convenient way to improve the nutrition of their children’s lunch box. It includes all the goodness of milk with added vitamins and calcium, in flavours that children love.

 

Got Plant Milk

The best part? We’re going to specifically look at each of these milks to see whether or not they ‘do your coffee good.’ Because, if they don’t enhance your cup of joe, why bother, right? Just kidding, we know there are many other uses for plant based milks aside from adding them to your coffee, but since we’re pretty partial to this beloved bean, we’ll stick to the java enhancing qualities of these milks for now. ;)

Do you suffer from dairy allergies? Are you lactose intolerant? Perhaps you’re seeking ways to reduce inflammation? Or, maybe you’re looking to avoid the antibiotics and hormones often found in cow’s milk? If you can relate to any of the needs or concerns listed above, chances are you’ve searched for substitutes to dairy. From allergies to intolerances, from a focus on health to a preference in flavor, many people are finding reasons to give plant based milks a try. And, while such milks certainly aren’t a new concept, the availability of options in this category seems to continually expand. In fact, here we’re going to list 16 different varieties of milks, all derived from plants.

 

Rice milk Though not as creamy as some other plant based milks, rice milk possesses a slight sweetness that makes it a delightful addition to coffee. And, while rice milk definitely isn’t the right option for those cutting back on carbs, it is considered the least likely of all plant based milks to cause any allergies. Most consider rice milk to be best for making coffee smoothies or more decadent coffee treats, but due to that slightly sweet flavor mentioned above, it works just fine as an addition to iced or hot coffee.

Banana milk is a unique plant based option that is usually fortified with calcium. And, while it generally isn’t considered a go to option for regularly adding it to hot or iced coffee, it could make a great addition to your coffee smoothies. You haven’t tried coffee smoothies yet.Coffee smoothies are a great way to expand your options when enjoying your java, and bananas are often used as a thickening agent when doing so.

Sesame Milk Some liken the thick and creamy texture of black sesame milk to that of soy milk, and the froth it produces is super thick, making it a latte superstar! Containing just as much protein as most dairy milk (but far less sugar), adding this thick and creamy plant milk to your coffee not only provides a protein boost, but sesame milk contains a wealth of amino acids as well.

Cashew Milk  full disclosure, I’m not a huge fan of cashews, so I was skeptical of cashew milk. But, upon trying it, I was blown away! Of all plant based nut milks, though cashew milk admittedly isn’t your friend when seeking a beautiful foamy topping for a latte, it is still an absolutely delicious addition to coffee! From a small splash in a fresh cup of hot coffee, to making the perfect coffee smoothie, and even a creamy addition to cold brew, cashew milk is so smooth, has a surprisingly neutral (not too nutty) flavor, and is extraordinarily thick and rich. When making iced lattes, the espresso nearly sits on top of the cashew milk due to its luxuriously thick texture...with a simple stir to combine the two, you’ll be sipping pure velvet!

Almond Milk Let’s kick things off with a classic. Cornering 63% of the plant based milk market, almond milk is considered the most popular dairy alternative. Super light and slightly creamy, this milk is the foam king when it comes to coffee! That’s right, all those pretty and incredibly tasty lattes you see posted all over social media, both hot and iced, can be made with almond milk. This nut milk creates a super stable foam to use atop your coffee, hot or cold. Now, of course, you can simply add warmed almond milk to your hot coffee or a splash of refrigerated almond milk to your iced coffee or cold brew, but if you’re really going for looks and desire a layer of smooth velvety foam to rest on top of your brew, almond milk delivers consistently!

Walnut Milk Packed with omega 3’s, many people are starting to make walnut milk their daily choice when adding a splash of creamy, buttery flavor to their hot or iced cup of joe. Walnut milk can be somewhat difficult to find in grocery stores, but those who make their own find it to be their milk of choice for adding to coffee specifically, due to the fact that it doesn’t change the flavor of the coffee but only adds richness and slightly creamy texture.

Coconut milk Refrigerated coconut milk (as opposed to the thicker kind found in a can) is subtly sweet, light, but also slightly creamy. And, if you don’t mind the slight coconut flavor, it makes a wonderful addition to coffee. The downside here? If you indeed don’t care for the flavor of coconut, you should be aware that most generally you’ll be able to detect this flavor when using coconut milk in your coffee. Personally, I think the flavor is quite subtle, but some dislike using coconut milk in coffee specifically for the above mentioned reason. 

In my experience, it doesn’t froth well, but if you have an espresso machine with a steaming wand, you can produce some decent foam if you’re looking to use it in a delicious latte. My favorite way to enjoy unsweetened coconut milk is cold brewed with our Light Roast