When healthy foods are an everyday part of kids' diets, it's not just their bodies that may benefit — kids who eat nutritious foods on a regular basis might actually do better in school, too, suggests a new study.

After looking at surveys about the eating habits of more than 5,000 fifth-graders in Canada, researchers gave each child a standardized literacy assessment. What they found: Students who ate more fruits and veggies and less fat were much less likely to fail the test, whereas those whose overall diet was poor (and filled with salt and saturated fat) were much more apt to do badly.

But it's hard to separate the possible effects of diet from other things that may affect kids' academic performance. For example, kids who went to better schools, had affluent families, or lived in wealthy neighborhoods tended to perform better on the tests, too.

So, it's important to keep in mind that it might not be that eating better gave the kids an academic boost at all. It could be, for example, that parents who regularly feed their children healthy foods may also be more likely to spend extra quality time with their kids — having fun together and stimulating their learning — which can have a significant effect on kids' success in school.

What This Means to You

Getting kids, from infancy through adolescence, to favor wholesome fare over junk food often boils down to creating a healthy lifestyle from the get-go and maintaining a family outlook on eating well and actually enjoying it.

So, here are some things you can do today to help make nutrition a top priority in your household:

Serve a wide array of foods from the start. Kids develop their food preferences early in life, so make sure your children's diet is varied and nutrient-rich.

Control the supply lines. Your kids might pester you for less-than-nutritious foods, but you're in charge when it comes to which foods to buy, which to offer, and when. But kids do need to have some say or at least feel like they do. That's why it's OK to let them decide what to eat (of the healthy foods you offer), how much, and even whether to eat at all.

Quit the "clean-plate club." Let your kids stop eating when they say they're full. It's important for kids to get into the habit of listening to their feelings of fullness.

Don't be a short-order cook for picky eaters. Serve the entire family the same healthy meal instead of catering to each child's persnickety palate. If you keep caving in and giving them only the things they "like," your kids will never have the opportunity to try other foods. Instead, offer one established favorite with each meal, along with new nutritious choices. But be patient — you may have to present something several different times before a child finally gives in and tries it.

Avoid drinks with added sugar. Soda and other sweetened drinks contain extra, empty calories and get in the way of good nutrition. Water and milk are the best drinks for kids. Some juice is OK if it's 100% fruit juice, but kids shouldn't get much of it — 4 to 6 ounces a day is enough for preschoolers.

Put fatty and sugary foods in their place. Occasional treats and sweets are fine, but don't make snacks seem like a trip to the vending machine or turn dessert into the main reason for eating dinner. When goodies seem like a prize, kids naturally place more value on the cupcake than the broccoli — instead, try to stay neutral about foods. And don't forbid certain ones altogether. That can just make kids want to sneak those coveted treats in or eat them away from home.

Teach them to be savvy about school lunches. Look at the weekly menu together — ask which meals they like and recommend the healthiest options. Ask if, when, and where less-nutritious foods (like chips, soda, candy, cookies, and ice cream) are available at school. Talk about why none of these is an OK option — or substitution — for lunch. And help them make informed, healthy choices — more fruits, vegetables, lean meats, whole grains, and calcium-rich foods, and far fewer sugary or fried foods. Emphasize the little things that count — whole-wheat bread rather than white, ketchup and mustard instead of mayo, milk or water versus soda.

Make their packed lunches nutritious and alluring. Get your kids involved in the school-lunch process — let them help you shop for and then help pack their own healthy fare. And don't rely on standby, prepackaged items (like snack bags, cookies, and mini meals), which are often higher in fat and sugar and more expensive to boot. Try these nutritiously tasty options instead:

• whole-grain cracker sandwiches filled with plain or flavored cream cheese
• pitas or wraps stuffed with grilled chicken or veggies
• flour tortillas filled with low-fat cheese and lean deli meats
• hummus and pita bread
• fresh fruits
• homemade trail mix or air-popped popcorn
• veggies and dip
• soups (in a snazzy thermos)
• yogurt topped with cereal, almonds, or dried fruit
• flavored water

Set a good example. Eat together often (at the table — not in front of the TV!), never skip meals, and make sure you always choose nutritious meals and snacks for both yourself and your family.

Reviewed by: Steven Dowshen, MD
Date reviewed: March 2008

Source: "Diet Quality and Academic Performance," Journal of School Health, April 2008.