Fish provide a healthy dose of omega-3 fatty acids, which are essential for brain health. According to an article in the “American Journal of Clinical Nutrition," omega-3s account for 40 percent of the fatty acids in brain membranes and have a significant effect on cognitive function and growth. The most abundant sources of omega-3 fatty acids are fatty fish such as salmon, tuna and mackerel. In addition to following a balanced diet, consuming these foods at least twice a week will provide adequate amounts of omega-3 fatty acids. Make the fish child-friendly by creating tuna or salmon salad sandwiches using fat-free mayonnaise, cranberries and diced walnuts. Serve it on whole wheat bread or crackers.
Whole is Better
The brain needs a constant source of fuel, in the form of glucose, to properly function. Grains are a source of glucose and whole grains provide fiber, which helps to slow down the release of glucose into the body. As a result, the brain receives a steady supply of fuel for a longer period of time. Whole grain breads, pastas and cereals are good sources. Serve your kids oatmeal topped with sliced fruit for a well-rounded and healthy breakfast.
Vivid Vegetables
Brightly colored vegetables usually contain the highest amounts of vitamins, minerals and antioxidants. Antioxidants are substances in foods that help protect the body and keep the body healthy. Nutrients such as vitamin E, vitamin A, zinc and folate have been linked to improved neurological performance, leading to improved test scores in students, according to a 2008 study published in the “National Review of Neuroscience.” The USDA MyPlate guidelines suggest that half a child’s plate should consist of a variety of fruits and vegetables. Create a tray of colorful raw vegetables and dip for a tasty after-school snack.
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