Contributed by Jennifer Peachey

“New studies are confirming what parents have long observed: there is a relationship between what children eat and how they think, act and learn.” (The Family Nutrition Book) The brain is composed of trillions of cells, called neurons that are affected by what we eat. Simply, some foods help the brain work better, others lower its performance.

So, with children heading back to the classroom, how do we ensure they’re getting the nutrition they need to stay alert and attentive all day? Breakfast is the first place to start. Research shows that breakfast eaters achieve higher grades, pay close attention and participate more at school. A low-calorie, high protein meal with complex carbohydrates is ideal for the morning (and afternoon) meal. Examples of brain-building meals are: granola cereal, yogurt and sliced apples; low-fat cheese melted on toast and a piece of fruit; peanut butter and banana slices on an English muffin; scrambled eggs, toast and orange juice; and a fruit shake with flaxseed oil and tofu.

Snack and lunch time, away from home, provide more of a challenge to parents. These meals need to be nutritious but also appealing to guarantee they don’t end up in the garbage can. Involving children in planning and preparing these can help.

Brain-building foods for lunch include: bananas, broccoli, cheese, eggs, flaxseed oil (mixed in dips for veggies), yogurt, hummus (see below), oranges, peanut butter, salmon, and tuna with whole-grain breads. A whole salmon sandwich may not be as appealing as a scoop of salmon and crackers to shovel it up, especially when the playground is calling. Smaller amounts of a variety of foods will look more intriguing as well. Homemade mini-muffins, cookies, date squares, millet balls (see below) or trail mix can replace high sugar cookies and granola bars.

Building brains and bodies, as well as running around the schoolyard, takes a lot of energy. Including nutritious food at regular intervals will certainly help your child keep a steady flow of energy and allow them to get the most out of their days of learning.

**Watch out for these brain-draining foods: colas, artificial sweeteners, hydrogenated fats, white bread.

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