Tutor HuntResources Nutrition Resources
Brain Food For Children And Parents
How can I keep my children`s diet healthy and positive?
Date : 01/01/2018
Author Information
Uploaded by : Elm
Uploaded on : 01/01/2018
Subject : Nutrition
Brain Food For Children and Parents
I often have parents asking me if diet will help their children focus at school and if it would create a complicated stress mess at mealtimes. I always answer yes and no!If your child, and YOU, eat well then you both will feel healthier, perform better, focus more and have an overall positive attitude. Diet is crucial and if it s a good one, quantity never matters as long as it s a quality diet. And these meals are SO EASY! Below are some suggestions to get you started, but use your imagination to create endless recipies for a healthy mealtime.
ANTIOXIDANTSThese nutrients protect your child s brain from normal wear and tear. Some contain vitamin E, which protects brain-cell membranes from damage.Where you ll find them: Blueberries, Strawberries, raspberries, blackberries, nuts, seeds, and nut/seed butter are good sources of the antioxidants. The brighter the fruit or vegetable, the more nutrient dense.Yummy meals: Use sliced blueberries or strawberries instead of jam. Or stir fresh berries into plain low-fat yogurt or toss the yogurt and fruit, along with some low-fat milk, into the blender to make a smoothie.
CHOLINECholine is a nutrient that is essential for brain development and memory function, and it helps the brain communicate with the rest of the body.Where you ll find it: Eggs, brussels sprouts, broccoli, cauliflower, yogurt, tofu, buckwheat, and lean beef.Yummy meals: Scrambled eggs, buckwheat pancakes. A stir-fry with cubes of tofu or lean beef, broccoli, and cauliflower served over buckwheat noodles.
OMEGA-3 ESSENTIAL FATTY ACIDSThese healthy fats are the goodness of breast milk and baby formulas. They are crucial to brain and eye development, and they help stabilize mood.Where you ll find them: Salmon, shrimp, scallops, walnuts, flaxseed, omega-3 enriched eggs, and yogurt.Yummy meals: Salmon fillets for dinner or salmon salad on whole-grain bread or tucked inside a pita pocket for lunch. For older toddlers make a brain-boosting trail mix with walnut pieces, dry whole-grain cereal (like Cheerios), and some dried fruits like blueberries and cranberries.
COMPLEX CARBOHYDRATESComplex carbohydrates are fiber-rich whole grains. They are the brain s main source of fuel. When the body absorbs complex carbohydrates, they re broken down into glucose, which the body and brain use as energy. The fiber in complex carbohydrates, on the other hand, slows the body s absorption of energy, which ensures that the brain gets a slow and steady supply of fuel.Where you ll find it: Whole-grain bread, pasta, crackers, cereals, pancakes, waffles, and brown rice.Yummy meals: Whole-grain cereal or porridge (oatmeal). Whole-wheat pasta with a sauce or mixture of choice.
I often have parents asking me if diet will help their children focus at school and if it would create a complicated stress mess at mealtimes. I always answer yes and no!If your child, and YOU, eat well then you both will feel healthier, perform better, focus more and have an overall positive attitude. Diet is crucial and if it s a good one, quantity never matters as long as it s a quality diet. And these meals are SO EASY! Below are some suggestions to get you started, but use your imagination to create endless recipies for a healthy mealtime.
ANTIOXIDANTSThese nutrients protect your child s brain from normal wear and tear. Some contain vitamin E, which protects brain-cell membranes from damage.Where you ll find them: Blueberries, Strawberries, raspberries, blackberries, nuts, seeds, and nut/seed butter are good sources of the antioxidants. The brighter the fruit or vegetable, the more nutrient dense.Yummy meals: Use sliced blueberries or strawberries instead of jam. Or stir fresh berries into plain low-fat yogurt or toss the yogurt and fruit, along with some low-fat milk, into the blender to make a smoothie.
CHOLINECholine is a nutrient that is essential for brain development and memory function, and it helps the brain communicate with the rest of the body.Where you ll find it: Eggs, brussels sprouts, broccoli, cauliflower, yogurt, tofu, buckwheat, and lean beef.Yummy meals: Scrambled eggs, buckwheat pancakes. A stir-fry with cubes of tofu or lean beef, broccoli, and cauliflower served over buckwheat noodles.
OMEGA-3 ESSENTIAL FATTY ACIDSThese healthy fats are the goodness of breast milk and baby formulas. They are crucial to brain and eye development, and they help stabilize mood.Where you ll find them: Salmon, shrimp, scallops, walnuts, flaxseed, omega-3 enriched eggs, and yogurt.Yummy meals: Salmon fillets for dinner or salmon salad on whole-grain bread or tucked inside a pita pocket for lunch. For older toddlers make a brain-boosting trail mix with walnut pieces, dry whole-grain cereal (like Cheerios), and some dried fruits like blueberries and cranberries.
COMPLEX CARBOHYDRATESComplex carbohydrates are fiber-rich whole grains. They are the brain s main source of fuel. When the body absorbs complex carbohydrates, they re broken down into glucose, which the body and brain use as energy. The fiber in complex carbohydrates, on the other hand, slows the body s absorption of energy, which ensures that the brain gets a slow and steady supply of fuel.Where you ll find it: Whole-grain bread, pasta, crackers, cereals, pancakes, waffles, and brown rice.Yummy meals: Whole-grain cereal or porridge (oatmeal). Whole-wheat pasta with a sauce or mixture of choice.
This resource was uploaded by: Elm