Back to school fueled by Ontario grains

It’s that time of year again! As summer winds down and backpacks are packed, families across Ontario shift into back-to-school mode. While school supplies and routines often top the checklist, one of the most important things we can prepare for our kids is something less obvious—but just as essential: a brain-fuelling diet.

What children eat can play a big role in how they learn, concentrate, and thrive during the school day. And one of the smartest sources of sustained energy and focus? Whole grains grown right here in Ontario.

Ontario grains are packed with key nutrients that support energy levels, brain development, and concentration. They are an excellent choice for a smart food for growing minds. Whole grains are rich in complex carbohydrates, fiber, and micronutrients—all of which play essential roles in cognitive development and academic performance.

Here’s how grains help fuel learning:

1. Sustained energy for focus

Unlike simple carbs that cause spikes and crashes, whole grains digest slowly, delivering steady glucose to the brain—the brain’s preferred fuel which in turn can help kids stay alert and focused especially during long morning lessons.

2. B Vitamins for brain function

Whole grains are naturally rich in B vitamins (thiamin, niacin, folate), which are essential for neurotransmitter production, energy metabolism, and cognitive development. In fact, a study on rural Kenyan schoolchildren showed that intake of B12 and thiamine was positively correlated with academic performance and concentration. In fact, grain corn is a great source of thiamin.

3. Iron & zinc for cognitive growth

Whole grain and enriched grain products provide iron and zinc, that can play a crucial role in our brain health—both are vital for memory, attention span, and executive functioning.

4. Gut-brain support via fiber

Grain fiber not only stabilizes blood sugar but also supports gut health—an emerging factor in mood, behavior, and cognition through the gut-brain axis. A 2023 review confirmed that higher whole grain intake is associated with lower anxiety and better mood in both adults and children (Pan et al., Frontiers in Nutrition, 2023).

Brain-fuel meals and snacks

Breakfast

• Overnight oats: add berries and yogurt for a quick, fiber-rich, and iron-boosting breakfast.
• Whole wheat waffles: Prep ahead of time and freeze extras for busy mornings.
• Blueberry baked oatmeal: Blueberries can be great with memory and the antioxidants found can also assist with improving brain health.

Looking for more breakfast ideas for your back-to-school meal planning? Check out our breakfast recipes here.

Lunch

• Whole wheat pita pockets:Stuff with with hummus, veggies, and chicken.
• Barley, roasted vegetable and mixed bean salad: hearty, cold, and easy to pack—perfect for a school lunch.
• Whole grain pizzadillas: Pizza + quesadilla = whole grain goodness.

Snacks

• Ontario grain granola cups:customize with your favourite fruit and yogurt pairings.
• Protein power balls: No bake, easy to make, very tasty and highly nutritious. Make them with soy butter so they are school safe!
• Oat beverage pudding: High in fibre, this sweet treat will be a great addition to any school lunch. 

By powering your child’s meals with Ontario-grown whole grains, you’re nurturing their focus, mood, and long-term brain health.