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03 May 2018

Top 5 Foods That Could Positively Affect Your Child’s Mood

Published by Darrell Long

A British comedy film released in 1950, entitled The Happiest Days of Your Life, features an amusing plot twist. During the Blitz, girls at an exclusive London school are mistakenly evacuated to a school for boys in the English countryside. More recently, British comedian Paul Merton commented: “My school days were the happiest days of my life; which should give you some indication of the misery I’ve endured over the past twenty-five years.”

As a grownup, you can probably identify with the idea that school days are blissfully happy, free from adult concerns. However, being in school today is not necessarily a carefree experience. For some young people, anxiety about exams or experiences of being bullied affect their lives negatively. Then there are the more intangible yet universal stresses of growing up that arise from simply trying to fit in or deal with changes triggered by adolescence.

Mood swings are one important indicator of children who are worried or feeling stressed.

Moods and foods

The science of how food affects your mood is based on the knowledge that dietary changes can alter your brain structure, both psychologically and chemically, which may, in turn, lead to altered moods and behavior. For families living in or moving to Singapore, the Australian International School (AIS) offers a well-thought out catering provision, which means that your children enjoy nutritionally balanced food options at every stage of their education. This encourages them to engage in healthy eating habits as they grow.

For example, particular foods that are known to be beneficial for your children’s moods include:

1. Salmon

2. Organic eggs

3. Whole grains and oats

4. Dark leafy greens

5. Legumes

You will also find that eating berries and drinking plenty of water has very positive effects and can help your children be happier and more productive and in Singapore's equatorial climate, staying hydrated is a must....which is why you'll rarely see a student at AIS without a water bottle to hand.

Salmon and oily fish

Salmon contains a form of Omega-3 called DHA, and also a range of B vitamins, which scientific studies have shown is vital for brain development in children. It’s also known to support learning abilities. The same can be said of tuna, mackerel and fish oils in general. Salmon is a natural mood enhancer and may reduce the risk of depression. It’s a rich source of quality amino acids and protein, thus helping to regulate appetite and sleep patterns.

Organic eggs

Protein contains various amino acids that increase specific hormone levels such as epinephrine, dopamine and nor-epinephrine. These will help you and your child to feel alert, energized, and positive. Besides the focus on eggs, you should also encourage your child to eat low-fat dairy products like beans, lean cuts of meat and tofu, to make sure they get adequate amounts of protein.

Whole grains and oats

The amino acid tryptophan is present in many whole grains. It occurs naturally and your body needs it to produce melatonin and serotonin. Serotonin is well known as the feel-good hormone, which improves mood and relaxes your body as well as your brain, while melatonin helps establish and maintain regular sleep patterns. As a mood booster, oats are effective because of their low glycemic index (GI) and the mineral selenium. This means they release energy into the bloodstream slowly, so you and your family can avoid the kind of blood sugar rush that often descends into irritability.

Dark leafy greens

While there are mood-regulating substances such as dopamine in organic eggs and serotonin in whole grains, dark leafy greens such as spinach contain both and are additionally rich in folate. In fact, all dark leafy greens (think broccoli and chards) are great for calming kids’ nerves, as are fruit and many other vegetables, with the exception of dried fruit and fruit juice.


Beans of all kinds are remarkable when it comes to better physical and mental health. Choose from black beans, chickpeas, lentils, split peas or kidney beans, to name just a few, that are packed with nutrients. These will help your child benefit from increased levels of calcium, copper, folate, iron, magnesium and zinc, thereby improving their mood.

Chartwell’s unique Smart Food Program in the AIS school canteen follows the ‘Fresh Food First’ philosophy, offering the very best of fresh seasonal produce and a great range of options.

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Cognita Schools are committed to safeguarding and promoting the welfare of children and young people and expects all staff, volunteers and other third parties to share this commitment. Safe recruitment practice and pre-employment background checks will be undertaken before any appointment is confirmed. Appointment is subject to an enhanced Disclosure and Barring Service (DBS) check for regulated activity (if the candidate has lived in the UK) and/or criminal/police or equivalent background checks for all other countries inhabited (irrespective of whether you worked in those countries)


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Applicants are encouraged to read the full job description for the role prior to applying and submit their letter of application, curriculum vitae and a duly completed copy of the School's job application form to Kindly ensure that the position title and reference number are clearly specified in your job application.

We invite applications from suitably qualified teachers who are interested in working in a relief capacity. Please email your resume and duly completed application form to



Applicants are encouraged to read the full job description for the role prior to applying and submit their cover letter, resume, curriculum vitae and a duly completed copy of the School's job application form to whilst quoting the SUBJECT: Application for (position title). Kindly ensure that the position title and reference number are clearly specified in your job application.

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Cognita Asia Safeguarding Policy Overview For Parents 

Policy Statement

Safeguarding children describes the action we take in Cognita Asia schools to promote the welfare of children and protect them from harm. We believe that safeguarding children is everyone’s responsibility and that everyone who comes into contact with children and families has a role to play.

We define safeguarding as:

• Protecting children from maltreatment
• Preventing impairment of children’s health or development
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• Taking action to enable all children to have the best outcomes

Children are best protected when our school community has a clear understanding of the school’s reporting requirements and processes, and how we need to work in partnership to uphold student safety and wellbeing.

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AIS (The School) must comply with the Singapore Personal Data Protection Act 2012 (“PDPA”) relating to the collection, use, disclosure and security of your personal data. The PDPA recognises your rights to access and correct your personal data held by the school as well as the needs of the school to collect, use and disclose your personal data for the legitimate purposes of the school. 

Personal data that is collected about you and your family (including you and your child’s identity documents, contact details, date of birth, marital status, medical information and bank information) may be collected, used, disclosed or processed for the following purposes: (1) to determining eligibility for enrolment at the school (2) assessing, monitoring, reporting on student progress (3) monitoring students’ use of ICT to ensure compliance with the schools’ acceptable use policy (4) provision of online services to the students and parents such as Firefly or bus tracking and monitoring services (5) responding to your questions and feedback (6) application to the relevant Singapore authorities for relevant approvals or student passes for enrolment at the school (7) teaching or activities through field trips, concerts and performances, co-curricular activities or inter-school activities (8) to provide academic references or educational history to any third party (9) billing and finance (10) supply of goods and services to parents and students which the School or third parties on behalf of the School may offer including but not limited to transport services, food services, medical services, or travel related services (11) supply of administrative, computer data storage or processing services by the School or a third party service provider either in Singapore or overseas (12) conducting surveys of parents and students either by the school or a third party on behalf of the school to assess the performance of the school as a whole (13) safeguarding and promoting the welfare of students, parents and staff (14) ensuring all relevant legal obligations of the school, parents, students and staff are complied with (15) make use of photographs, videos or sound recordings of students in School publications, website or other external media (16) maintaining relationships with students and parents of the school for fundraising, marketing or promotional purposes by the school and its affiliate organisations (17) promoting the School and its affiliates such as Camp Asia to existing and prospective families such through post, email or sms (18) all other matters relating to your child’s enrolment and education at the School or operation of the School that the Schools deems necessary or reasonable.

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Access and Correction: You have the right to request to access and/or correct the personal data held about you and your child(ren) by the School and the School shall respond to such request as soon as reasonably possible. You may contact the School in writing (together with proof of your identity) to confirm whether and how the school has used or disclosed your or your child(ren)’s personal data (up to the last 1 year before the date of your request), request that any errors or omissions in your or your child’s personal data be rectified, request access to the PDPA policies of the School or request that the School make available information relating to complaints procedures that may arise in relation to PDPA. You may also withdraw your consent to the collection, use, disclosure and processing of your personal data at any time and the School will advise you of the consequences of withdrawing your consent. The School must be able to verify your identity before it can accept any access or correction requests from you and a fee may be charged for such access. The School reserves the right to decline access if the burden or expense of providing access would be unreasonable or disproportionate, if the School is satisfied on reasonable grounds that a correction should not be made or if any of the exemptions under the PDPA are applicable. Written requests for access and correction can be made to the personal data protection co-ordinator at the School at

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The relationship between student, school and home is critical to building a successful partnership. We understand that communication is an essential element of the educational journey, which is why at AIS we use an online learning environment, Connect AIS, to streamline communication and provide easy access to your child’s learning journey. Features include:

  • Your primary source for information; access to the weekly school newsletter and up-to-date information on School activities, events, Canteen menu and more.
  • Providing visibility of your child’s assessment tasks allowing you to track progress to completion 
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  • Homework assignments are listed online which allows for additional engagement, assisting with delivery of homework and the opportunity to celebrate your child’s progression on their educational journey.  

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