22/01/2015
Brain foods your kids need....
We all know nothing beats a good variety of healthy foods in the correct portions for your childs age and level of activity... With treats being just that and not a cornerstone in your child's diet.
Although the list is seemingly endless of what should be included in your childs diet let us get you started by highlighting some key foods to enhance memory and improve concentration.
(oatmeal) A wholegrain that is high in Fibre, digests slowly providing kids with a steady stream of energy as well as giving them protein - if serving the packaged variety do not let kids add sugar - it has enough already. Pick a product that has 130 cals or less per serving.
( strawberries & blueberries)
These two juicy favorites are high in antioxidants... Spinach is also included in this super high antioxidant category - so if you are lucky enough to sneak it in here and there. GO YOU!
Because of the quick spoil rate in this temperate climate, frozen berries do work well and suffice... They can be used as cool snacks or you could encourage your child to add to plain yogurt or make smoothies.
( power house lunch)
What kids eat at lunch is critical to how well they maintain their energy through the afternoon - lunch should provide a third of your child's daily calorie intake.
Sandwiches... Utilize enriched flour /multi grain or whole-wheat which will contain extra folate.. a B vitamin which helps manufacture memory cells in the brain. Just make sure to keep the fillings healthy!
Milk/yogurt /cheese - calcium is essential for healthy bone development, muscle coordination and how we regulate energy as well as being a key component in how we balance insulin and glucose. So unless there is a true lactose intolerance these should be a non negotiable part of your childs diet.... Low fat options may be chosen only after age 2 and protect children with the predisposition to obesity.
( Itty bitty fruits)
Children can often suffer constipation due to processed food consumption and not always taking in enough water and fibrous foods.
As a result kids can drag through the school day feeling sluggish and lethargic - fruit with exercise and plenty of water is the way to keep kids regular. Cut into bite-sized pieces, on skewers, with dips or in fun shapes can be less daunting to them.. Fibre rich favourites are apples with skin left on, oranges, plums, pear and melon.
( After school snacks)
Grains eg cereal (wholegrain) quinoa, couscous, or energy food like pasta will help re charge for afternoon and remember to encourage them to top up on water water water!!
Super food for evening -
If it is possible get kids involved with dinner give them choices eg. Should we have salmon or chicken for dinner? Green peas or beans? ... Let them help prepare or set the table
Include these foods regularly at the dinner table -
Good quality protein.... Oil rich fish / skinless poultry / or lean beef. Children can often run deficient in iron so twice per week at least. Include red meat or beans a d dark green leafy veg. Even a minor deficiency in iron can affect cognitive functioning and ability to concentrate... Beef kebabs /fajitas/stirfry are a great way to present red meats to kids and can allow them to construct their own meal.
VARIETY VARIETY VARIETY!
Your children will have their favorites just do not be tempted to lean on only these and reduce the opportunity for optimum nutrition.
Amanda.
