Classroom learning is a key part of any child’s development, but just as impactful are two other components of the school day: lunch and recess.

With school back in session, Brock University experts are reflecting on the importance of children’s nutrition and exercise.

“Planning nutritious meals is important when eating outside of the house, especially at school, given that there is more processed food readily available both within and in close proximity to schools,” says Michelle Vine, whose research interests include school health and nutrition policy, and child and youth health.

By preparing nutritious lunches, parents can theoretically meet the recommendations set out in Canada’s Food Guide — but the reality isn’t always that simple. The situation often gets a bit trickier in high school, with teens having increased access to unhealthy choices, says the Assistant Professor of Health Sciences.

Vine notes the Ontario School Food and Beverage Policy requires that at least 80 per cent of food sold in schools must include the healthiest options such as vegetables, whole grain breads and unsweetened apple sauce. Foods with slightly higher amounts of fat, sodium and sugar (including items such as dried fruit, white breads and vegetables with sauce) can also be served, provided they don’t exceed 20 per cent of the available choices.

“Prices in cafeterias tend to be higher for healthier food, so students with limited funds tend to go off campus to purchase food at nearby businesses, where food may be less healthy and less expensive,” she says.

Vine gives a number of nutritional tips for parents and school officials:

• Get kids involved in discussions about food and include them in the shopping for and preparation of lunches and snacks.
• Pack whole foods, including vegetables and fruit, and try to avoid processed foods such as deep fried, high-fat potato chips and sugary drinks.
• Send students with a filled water bottle to drink throughout the day and refill at school.
• Pack a range of snacks for picky eaters to choose from throughout the day, rather than one large meal.
• Teachers with expertise in food and nutrition can collaborate with cafeteria staff to create menus that fit the needs of the students and align with government policy.
• Contact the local lead agency for details of the government’s Student Nutritional Program for each school.

Nutrition goes hand-in-hand with exercise to lay the groundwork for healthy adulthood, says Professor of Kinesiology Bareket Falk.

A pediatric exercise physiologist, Falk is an expert in how growth, maturation and physical activity impact muscle function and bone development.

She says osteoporosis, usually believed to be a condition associated with older age, is actually considered to be a childhood disease that manifests in older age.

While exercise can slow down the process of bone loss in old age, “the only period in life when interventions like exercise and nutrition can increase bone mass is during childhood and adolescence,” since peak bone mass occurs when people are in their 20s, she says.

Bone mass is a measure of bone size combined with mineral density.

Bone health is tied to muscle health, which is important for children to perform or even learn various physical skills, leading an active lifestyle, says Falk.

Muscle contractions, which occur during exercise and specifically through resistance training, help increase bone mass by putting tension on bones. However, there’s been a reluctance to allow children to lift weights, she says.

“These fears have been shown to be unwarranted over numerous studies demonstrating that, when done properly, strength training does not affect growth potential and has a lower risk of injury in children than in adults,” says Falk.

She notes physical activity recommendations for children includes 60 minutes of moderate-to-vigorous physical activity every day as well as bone-and-muscle-strengthening exercise at least three times a week.