The snack that keeps children calm in the classroom takes only 2 common ingredients from your kitchen
Who hasn't received a note from their teacher saying that their child was too restless during class? The truth is that children's energy doesn't just depend on sleep or discipline at home: what they eat before and during school has a direct influence on their behavior.
And there is one snack in particular that can help keep them calm, improve their focus and even facilitate learning.
The role of food in school behavior
Foods high in sugar and ultra-processed, such as packet cakes, soft drinks and filled cookies, cause energy peaks followed by sudden drops, leaving children restless, tired or irritable.
On the other hand, balanced snacks, with nutrients that regulate mood and concentration, can bring emotional stability and improve coexistence in the classroom.
The calming snack: banana + oats
Among so many options, one of the best combos to keep children calm is banana with oats.
1. Banana: rich in tryptophan, an amino acid that the body transforms into serotonin - the "happiness hormone" - helping with well-being and relaxation.
2. Oats: a source of fiber that releases energy slowly, preventing spikes in blood sugar and keeping the body more stable.
This simple snack provides just the right amount of energy and contributes to a feeling of calm, without the agitation typical of very sweet snacks.
Other combinations that work well
If you fancy a change, here are more ideas for snacks that help calm you down:
- Natural yogurt with honey and berries → probiotics that regulate the gut and antioxidants that help the brain.
- Wholemeal sandwich with white cheese → protein + slow-absorbing carbohydrate for satiety.
- Chestnuts or walnuts in small portions → rich in magnesium, a mineral linked to reducing anxiety.
- Apple with peanut butter → fiber + good fats, maintaining constant energy and a balanced mood.
What to avoid before class
- Soft drinks and industrialized juices
- Candies, chocolates and filled cookies
- Breads and cakes that are too sugary
These foods increase agitation and can hinder focus and discipline in the classroom.
The right snack can be a silent ally for teachers and parents. A simple bowl of banana with oats, or similar variations, not only nourishes but also helps to keep children calmer, more focused and happier during lessons.
Sometimes the secret to a more productive school day is hidden right in the lunchbox.
Mirella Mendonça
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