Nutrition fuel for academic success
Nurse advises students on foods for brain capacity

by Laurie Mansfield, reporter

    In order to succeed in school, one must eat good food for fuel, the NW Campus nurse said recently.

   Glenda Redeemer, a part-time nurse, spoke at a Counseling Personal Enrichment Workshop, a series presented during February.

   “Nutrition is the ultimate key in educational success,” she said.

   Like cars, our bodies cannot operate without fuel, Redeemer said.

   “Studying all day without proper nutrition will not provide neural function to retain the material,” she said.

   Redeemer explained that the body uses food to build and repair tissue, to provide energy for work or play and to regulate the body processes. Everything that goes into the body affects it.

   “The old saying that you are what you eat is true,” she said.

   Nutrition consists of macronutrients and micronutrients. Micronutrients are essential nutrients, such as a trace mineral or vitamin, that are required by the body in minute amounts. Macronutrients are any of the nutritional elements of the diet that are required in relatively large amounts: protein, carbohydrate, fat and macrominerals.

   Food energy is measured in kilocalories. One gram of fat equals nine kilocalories. One gram of carbohydrates has four kilocalories and protein has four kilocalories per gram also.

   Water is a nutrient that can be found in most beverages and foods. Water is necessary to regulate body processes and body temperature. It also carries other nutrients and wastes in the body.

   Students generally get enough fat in their diet, Redeemer said.

   “Good fats are polyunsaturated fats, with omega-3 fatty acids as the best form of fat to take in because the body doesn’t produce it,” she said

   Carbohydrates are essential to becoming good students, Redeemer said.

   Since carbohydrates are the main source of energy for work and play, they should should make up 50-60 percent of a student’s total diet, Redeemer said.

   “Carbohydrates are sugars, starches and fiber, which turn into glucose to feed your brain. The more complex the carbohydrates, the better they are for the body,” she said.

   The best sources of dairy products are whole grains, fruits and vegetables, Redeemer said.

   Students create a stress-prone diet by eating foods that are low in nutrition, but create an amphetamine-like response, Redeemer said.

   “Coffee and a candy bar from a vending machine provide a quick fix when a student’s blood sugar is low, but a few hours later he feels worse when the blood sugar plummets again and he becomes tired,” she said.

   Students need to keep portable foods on hand for good nutrition, Redeemer said.

   “Grab something quick that is nutrient dense,” she said.

   A better breakfast would be a small bag of Cheerios, an apple, a cheesestick and water.

   “Proteins should make up 14-20 percent of a student’s daily caloric intake,” she said.

   Proteins make hemoglobin, which carries oxygen in the blood to the brain. The functions of proteins are to build, repair and regulate the body. Proteins also help with nerve stimulation and processing, Redeemer said.

   Sources of complete proteins are milk, cheese, eggs, fish and meats. Sources of partially complete proteins are beans, peas, nuts, grains and their products. Partially complete proteins, such as rice and beans, make complete proteins when combined.

   “A good portable source of protein is a glass of milk,” she said.

   Micronutrients are the vitamins and minerals our bodies need to function properly, Redeemer said. To support academic success, students need to eat moderate portions of nutritious foods to supply the daily needs of vitamins and minerals.

   “If students are not eating properly, then supplements may be necessary,” she said.

   The B vitamins are important for growth, reproduction, general health, appetite, normal digestion, steady nerves and red blood cell formation. Thiamin (Vitamin B-1) is found in whole grains, organ meats, pork and legumes.

   Sources of Riboflavin (Vitamin B-2) are liver, milk, cheese, eggs, legumes, leafy vegetables, lean meat and enriched bread.

   Niacin is necessary for brain and nerve function and can be found in whole grains, milk, leafy vegetables, enriched cereals and meats.

   Other B Vitamins are Vitamin B-6, Biotin, Folacin, Vitamin B-12, Choline and Pantothenic Acid, which can be found in animal foods and whole grains.

   “Economic times and social pressures have created a change in the family’s diet since no one is home to prepare nutritious meals,” she said.

   With a little planning, students can take advantage of nutritious foods that are quick to prepare, Redeemer said.

   Frozen vegetables and canned fruits are good alternatives to fresh foods. Many frozen meals can be prepared quickly in a microwave, Redeemer said.

   Redeemer recommended the website www.dietitian.com as a good resource for nutritional information for students.