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Nutrition and sleep are essential for students of all ages because they directly impact learning, concentration, and overall well-being. A balanced diet provides the energy and nutrients the brain needs to stay focused and alert, while proper sleep helps with memory, mood regulation, and physical health. Without enough rest or proper nourishment, students may struggle with attention, problem-solving, and academic performance.
Why it's important...
Sleep
Sleep
How Much Sleep Do They Need?
How Much Sleep Do They Need?
Children (ages 6–12): 9–12 hours per 24 hours.
Teenagers (ages 13–18): 8–10 hours per 24 hours.
These guidelines come from the American Academy of Sleep Medicine and are supported by the CDC.
How Many Aren’t Getting Enough?
How Many Aren’t Getting Enough?
Middle schoolers (Grades 6–8): ~58% get less than recommended sleep on school nights.
High schoolers (Grades 9–12): ~73% do not get sufficient sleep.
Other studies align with these findings, noting that 60–70% of American teens live with significant sleep deficiencies, and close to 70% aren’t achieving the recommended nine hours nightly.
Academic, Behavior, & Cognitive Impacts
Academic, Behavior, & Cognitive Impacts
Heightened mood issues, anxiety, depression, poor emotional regulation, and impaired cognition.
Performance in school is impacted with worsened memory and attention.
Impulsive or reckless behaviors intensify, and decision-making suffers.
Reduced processing and creative thinking.
Obesity, type 2 diabetes, lowered immunity, and increased injury risk.
Sleep‑deprived teens are at a significantly elevated risk of automobile accidents.
Nutrition
Nutrition
Good nutrition is crucial for K–12 students as it directly affects their physical health, cognitive development, and academic success. Research shows that students who eat balanced meals are 20% more likely to perform well on tests compared to those with poor diets. Proper nutrition enhances memory, attention span, and problem-solving skills; critical abilities for learning.
Ages 4–8 (Early Elementary)
Ages 4–8 (Early Elementary)
Focus: Growth, immune support, cognitive development
Calories: ~1,200–1,800/day
Protein: ~19 grams/day
Calcium: 1,000 mg/day (for strong bones/teeth)
Iron: 10 mg/day (for red blood cell development)
Vitamin D: 600 IU/day (bone health)
Fiber: ~17–20g/day (digestion)
Healthy fats: Omega-3s for brain development (from fish, flaxseed, etc.)
Fruits & Veggies: At least 1.5 cups of fruit, 1.5 cups of vegetables daily
Ages 9–13 (Late Elementary to Middle School)
Ages 9–13 (Late Elementary to Middle School)
Focus: Puberty prep, muscle and bone growth
Calories:
Girls: ~1,400–2,200/day
Boys: ~1,600–2,600/day
Protein: ~34 grams/day
Calcium: 1,300 mg/day (critical bone-building years)
Iron:
Girls: 8–10 mg/day
Boys: 8 mg/day
Vitamin D: 600 IU/day
Fiber: 22–25g/day
Key Nutrients: Magnesium, Zinc, Vitamin A, B Vitamins (support metabolism, growth)
Ages 14–18 (High School)
Ages 14–18 (High School)
Focus: Hormonal changes, mental health, and muscle mass
Calories:
Girls: ~1,800–2,400/day
Boys: ~2,200–3,200/day
Protein:
Girls: 46 grams/day
Boys: 52 grams/day
Calcium: 1,300 mg/day (peak bone mass development)
Iron:
Girls: 15 mg/day
Boys: 11 mg/day
Vitamin D: 600 IU/day
Fiber:
Girls: 25g/day
Boys: 31g/day
Key Nutrients: Folate, Vitamin C, Vitamin B12, Potassium (heart & nerve health)
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