I was asked to please provide foods that would give our children energy and enhance their memory as well as improve their concentration. All those components led me to think of foods that would stimulate the brain. These foods are great for children and although they may not be too excited about them, implementing them in their diets will certainly improve their brain function, providing the boosts they will need throughout the day.

Remember that consistency is the key, so introducing new foods to your children may not be easy at first but don’t give up, they will get used to the new foods and start enjoying them, just be patient.

Try introducing the following foods to see the changes in your children:

• Eggs – contain a vitamin-like substance called choline. This particular substance is needed for the creation of memory formed deep within our brains. The more cells we have the better our memories will be. If your child does not like eggs, be creative try making French toast using eggs and whole wheat toast.
• Strawberries and Blueberries – these wonderful berries are loaded with antioxidants. Antioxidants are found in berries, spinach and tomatoes, and have shown to boost cognitive functioning. Antioxidants have also shown to ward off Alzheimer’s disease. Kids enjoy berries and now we as parents can rest assure that they will boost their brain power.
• Oatmeal – another breakfast favorite has been found to help with spatial memory. Oatmeal which is a whole grain high in fiber, digest slowly which will give the children the energy needed as well as providing them with protein. Try adding berries, raisins or dried fruit to oatmeal for an added crunch and surprise.
• Milk – fat free milk is a great source of Vitamin D, protein and phosphorus. The calcium will also regulate energy. Unless a child is lactose intolerant, milk should always be part of their diet. Calcium plays an important role in the body’s production of insulin. To make milk appealing try adding chocolate or strawberry syrup, or for a fun treat try making milkshakes which are always a crowd pleaser.
• Whole Wheat – for your child to maintain their energy throughout the day, make sandwiches using whole wheat bread. Whole wheat breads are rich in fiber, and the enriched flour used by most commercial bakers is also rich in folate vitamin. Folate is used to manufacture memory cells in the brain. Add peanut butter and jelly or low fat cheese to make the sandwiches more enticing. Another choice for the child who does not like whole wheat bread is to make mini-sandwiches using whole wheat crackers or whole wheat tortillas. And let’s not forget cereal which is also a great source of energy and contains a large amount of fiber. Don’t be afraid to experiment.
• Water – this source is usually overlooked and so very important. It is amazing how little children will intake while in school. Because of this lack of water intake the chances of dehydration increase. The brain will drain and the water will enhance it again. It is important to keep lots of water on hand and offer it at every meal, especially after active days.
• Beef - because of the increase of iron-deficiency seen in children and the affect that iron deficiency has on their performance, beef is suggested. Lean beef is one of the best absorbed sources of iron there is. Beef also contains zinc which is needed for memory. Try making a stir fry with lean beef strips and vegetables for a tasty and nutritious meal.
• Vegetables – not just any vegetables, but the green leafy vegetables are also very high in iron and other vitamins along with antioxidants. As stated above these vitamins are vital for brain function and memory. If you child is not a meat eater, adding the essential green leafy vegetables will be very important.

It is important to remember that variety will promote optimal nutrition in children. Be creative and add the above foods to your daily diet and include other favorites such as fruits, nuts and legumes.

Giving your child a variety to choose from will not only enhance their brain function but will keep them lean and active. Involve them in the grocery shopping and making of meals and they will be more likely to try new foods as well.

Until next time,