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A Brain Boost
Developing a Child's Mind Through Food
By Donna Smith
(Routledge, 2000). "We just can't think without fuel and this is especially true of children. Assuming a child eats dinner at 6 or 7 p.m. and skips breakfast – lunch may be as many as 17 hours away – no 'fuel' no brain function. Eating breakfast helps children learn – helps to prevent behavioral problems – helps to prevent tardiness and absenteeism."
Cooper says the best breakfast foods are complex carbohydrates and protein – not sugary cereals. "Protein helps us 'wake up,' and helps us get going and start thinking," she says. "Complex carbs help evenly run our 'engines' without the spikes and roller coaster of simple sugars." As breakfast choices, Cooper suggests whole-grain, hot cereals with raw unsalted nuts and dried fruits, or low-fat granola made with maple syrup or honey with similar toppings. "Eggs a couple times a week are fine – try pairing them with cooked tomatoes or greens," she says.
But the most important thing that parents can do to ensure that children develop properly on all fronts is to provide a well-balanced diet overall, O'Shea says. "A well-balanced diet is most important to make certain that a child develops normally from all perspectives," she says. "It's important to note that while there are certain nutrients that may be 'called out' as brain food or having impact on the brain, it really is critical to have a well-balanced diet in order to achieve optimal brain function. Nutrients in isolation can't always do their job without interaction from other nutrients." A healthy diet should include fruits, vegetables, complex carbohydrates, healthy fats and protein.
Gordon agrees. "Children need a diet that contains various sources of vitamins and minerals," he says. For "energy foods," he recommends blueberries, nuts, raisins, dark leafy greens, yogurt, eggs and lean meat. Foods high in omega-3s include wild Alaskan salmon, walnuts, flaxseeds, tuna, sardines, fish oil and certain enhanced eggs.
