Nutrition is really important for doing well physically, especially for kids in school. For Year 7 students, knowing how food affects their performance can help them be better athletes and stay healthier. Let’s explore how eating the right foods connects to concentration and being active.

Why Nutrition Matters for Physical Performance

1. Fueling the Body: When we are active, our bodies need energy to work at their best. Carbohydrates are the main source of energy, making up about 45-65% of what we eat daily. When we eat carbs, our bodies break them down into glucose. This glucose is used by our muscles and brains.

2. Types of Nutrition:

   • Carbohydrates: These are important for both long-lasting energy and quick bursts of activity. For example, one cup of cooked pasta has about 43 grams of carbohydrates.
   • Proteins: These help repair and grow tissues in our bodies. Teens should aim for around 0.85 grams of protein for every kilogram of their weight each day.
   • Fats: Good fats, like those in nuts and avocados, help provide energy over a longer time. They should make up about 20-35% of what we eat each day.

3. Staying Hydrated: Drinking enough water is important for staying focused. Even being a little dehydrated can make it harder to think clearly and perform well. Studies show that losing just 2% of body weight from not drinking enough can hurt both physical and mental performance.

How Nutrition Affects Concentration

1. Brain Function: Good nutrition helps our brains work better. Nutrients like omega-3 fatty acids, found in fish and nuts, can improve focus and memory. A study found that students who ate foods high in omega-3s could concentrate better during school tasks.

2. Stable Blood Sugar Levels: Eating balanced meals keeps blood sugar levels steady, which is key for concentration. Foods with a lot of refined sugar can cause energy to spike and then crash. Instead, complex carbs, like whole grains, give a steady flow of energy that helps maintain focus.

3. Vitamins and Minerals:

   • Iron: This is important for energy and brain function. Young athletes really need enough iron to keep up with their activity levels. Not enough iron can lead to tiredness and poor concentration.
   • B Vitamins: These help with using energy and thinking clearly. Foods with B vitamins, such as whole grains and leafy greens, should be part of a balanced diet.

Interesting Statistics

• According to the World Health Organization, around 28% of teenagers worldwide are overweight or obese, which can affect how much they exercise and how well they concentrate in school.
• A study by the American Dietetic Association found that 75% of kids don’t eat enough fruits and vegetables, which are important for both physical activity and thinking skills.
• Research shows that kids who eat breakfast regularly do better in school. For example, students who eat breakfast score about 20% higher in math compared to those who skip it.

Conclusion

In short, there is a strong link between nutrition and concentration during physical activities. Eating the right foods not only helps kids perform better physically but also improves their ability to think clearly. For Year 7 students, having a balanced diet with plenty of carbohydrates, proteins, fats, vitamins, and minerals, along with staying hydrated, is key to boosting both their physical skills and mental sharpness. Focusing on these nutritional points can help create a healthier, more active generation of young athletes.