🍽️ Nourishing Young Minds: Why Nutrition in Early Childhood Matters

By Kellie Smith, M.Ed.| Little Learning Table

As a longtime early childhood educator, I’ve seen firsthand how the food children eat affects their ability to learn, regulate emotions, and thrive socially. From Norman, Oklahoma, to New York City, I’ve worked with a wide range of families and classrooms, and one pattern consistently emerges: children who consume a more balanced and nutrient-dense diet tend to have better focus, energy, and stamina throughout the day.

And I say this with complete empathy—because I was once the child who only wanted to eat processed carbs. Lucky Charms, white bread, French fries… fruit was about as “healthy” as I got. It wasn’t until my late twenties that I began expanding my palate and learning to appreciate foods like flaky white fish, arugula, and artichokes. In college, my diet was mostly chicken tenders, cheeseburgers, turkey sandwiches (hold the veggies), and cheese pizza. I remember watching my friends enjoy sushi or roasted vegetables and thinking, How are they eating that?

But something shifted. I started trying new foods—and surprisingly, I liked many of them. And more than that, I started noticing how certain foods made me feel. When I ate fried or heavily processed meals, my stomach hurt. I couldn’t concentrate. Looking back, I realize that was my body’s way of telling me it wasn’t getting what it needed.

“Food is more than fuel—it’s foundational to how children think, feel, and grow.”

What I’ve Observed in the Classroom

Over the years, I’ve had many students who only ate “white foods”—rice, pasta, white bread—and nothing else. Compared to peers who had protein, vegetables, and healthy fats in their lunches, these children were often hungrier, more emotionally reactive, and struggled more with stamina by mid-afternoon.

During parent conferences, I began asking families of more adventurous eaters how they encouraged such variety. Almost every time, the answer was something like:

• “We don’t serve rice, pasta, or cereal at home.”

• “We’ve always fed our kids what we eat—we just talk about nutrition openly.”

  
  

One kindergartener even raised their hand during snack time and asked if their fruit gummies had artificial dyes. (They didn’t—thanks to veggie-based coloring!) I was so impressed. This child felt empowered to ask questions and advocate for their health. That’s the kind of awareness I hope all children can develop.

It’s Not Easy—But It’s Worth It

As a former picky eater, I know how hard it can be to get kids to try new things. There might be pushback, even tears. But the long-term benefits are real.

Here are a few strategies that can make the process more fun and approachable:

• Get them involved: Let your child help shop, wash produce, or prepare meals.

• Make it playful: Cut foods into fun shapes or serve them with kid-friendly dips.

• Start small: Introduce one new food at a time alongside a favorite.

• Avoid food bribes: Try not to encourage “just one bite” in exchange for dessert.

  
  

“The goal isn’t perfection—it’s progress.”

If dessert is part of your family’s routine, you don’t have to eliminate it. Try yogurt with berries or a naturally sweet smoothie instead. It’s about building habits that feel sustainable.

A Note on Attention and Diet

One area I’ve grown increasingly concerned about is the connection between diet and attention. I’ve taught many children who consistently had chocolate croissants for breakfast, white bread for lunch, and chicken nuggets for dinner—and who also struggled significantly with focus. Some were later diagnosed with ADHD and prescribed medication.

I’m not a doctor, and this is not medical advice. However, as a teacher, I couldn’t help but wonder: What if these kids had more access to nutrient-rich foods? Would their stamina and attention improve?

Not every diagnosis is diet-related—of course not. That said, I do believe that food can either support or hinder a child’s ability to show up fully each day.

“A well-fed child is a more regulated, resilient, and ready-to-learn child.”

Let’s Keep Learning Together

I wish I could go back in time and tell my younger self to be a little more open-minded at the dinner table. If you’re raising a picky eater right now, I see you—and I know how tough it can be.

I also know how powerful nutrition can be in shaping a child’s energy, mood, and learning.

This post isn’t about guilt or pressure. It’s about planting seeds—seeds of curiosity, nourishment, and self-awareness that can grow into healthy habits for a lifetime.

💬 What’s one food your child surprised you by liking? Share it in the comments below—I’d love to hear from you.

A breakfast dream at El Perdido Desert Dream 🌵✨

One of my favorite places in Mexico—and one of the first spots that made me excited to eat real, whole foods. Meals like this remind me how beautiful and simple nourishment can be. It’s never too late to reset our relationship with food—and it can start with just one bite.