You Are What You Eat: Brain-Friendly Foods for Kids

A child who is well nourished is better able to perform in school and in everyday activities. Adults have long heard that breakfast is the most important meal of the day -- and it continues to be so. However, some foods are better options than others.

The human brain is an amazing organ. It requires a large number of nutrients, including vitamins, minerals and amino acids, to produce neurotransmitters and other important brain compounds. A lack of nutrients can result in chemical abnormalities and missed connections. It only takes a small deficit in nutrition to potentially cause an entire host of health and behavioral issues.

Poor nutrition can affect the behavior of children, their attendance at school, performance in the classroom and overall development, say experts. That is why it is essential that children consume healthy, regular meals throughout the day. It is also why so many schools have implemented government- or private-funded nutrition programs to ensure kids get the foods they need.

Breakfast Bonanza

Ideal meals offer a balance of complex carbohydrates and protein. When preparing breakfast, it's easy to make sure kids get what they need if you follow a simple rule: dairy + grains + fruit, and vary the combinations. The following are some healthy breakfasts to consider.

* cream cheese on a whole-grain bagel, served with orange juice

* a vegetarian omelet with whole-wheat toast spread with fresh fruit preserves

* sweet potato pancakes topped with blueberries and served with low-fat chocolate milk

* scrambled eggs, an English muffin and apple juice

* whole grain cereal with yogurt and sliced strawberries

* an on-the-go smoothie, made from yogurt, fruit and juice

Carbs Are Key

The brain requires a lot of energy (by way of sugars) to run, making healthy carbohydrates the key to improved brain performance. Brain-friendly foods are those with beneficial sugars that are low on the glycemic index. Foods with a low glycemic index do not push the pancreas to secrete so much insulin, so the blood sugar tends to be steadier, and a child will not have the highs and lows associated with a sugar rush. Here are some foods to consider.

* Choose fruits such as grapefruit, apples, cherries, oranges, and grapes. When selecting between fruits and fruit juices, keep in mind that the fiber in whole fruit slows down the absorption of fruit sugars. So whole fruits are better for the brain than simply juice.

* Bran and oatmeal cereals are healthy for the body and the brain. Not only does their high fiber content promote digestive regularity and possibly reduce cholesterol levels, but the low glycemic index of these foods make them brain friendly. Plus, they help promote a feeling of fullness.

* Legumes have some of the lowest glycemic indexes of any foods. Soybeans, kidney beans, chick peas, and lentils are some considerations. While not exactly breakfast foods, they can be incorporated into lunches and dinners to promote brain function throughout the day.

* Low-fat dairy products, such as milk and yogurt, are very healthy for the brain and body.

* DHA (Docosahetaenoic acid) is an essential fatty acid that is linked to brain development and health. It is now included in prenatal vitamins and infant formulas to help developing baby brains. It is also an important component for the brain development of older children. DHA can be found in fish such as tuna, salmon and mackerel. DHA supplements can also be found in the vitamin aisle.

Dietary experts also encourage children to "graze" throughout the day on the healthy foods mentioned so they keep their food fuel levels at an optimal level. Otherwise they may crash and start to feel sluggish or tired.

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