Many studies over the past two decades show sufficient intake of healthy food is essential to brain function -- especially for children. What children eat for breakfast and lunch on a school day has a direct impact on their focus, comprehension and application in learning.
Four areas of nutrition are essential to the "student body" -- fresh fruits and vegetables, whole grains, lean proteins and healthy fats.
Also, specific vitamins can be incorporated to enhance specific cognitive functions. For example, to improve memory, add foods rich in lecithin, such as peanuts, soy beans and wheat germ. Potassium aids in energy and brain functioning and can be found in oranges, bananas, apricots, avocados, melons, peaches and nectarines.
For a healthy breakfast on a hectic morning, consider one of the following options:
• Try a hard-boiled egg and one sliced apple with peanut/almond butter for dipping.
• Make a bowl of cereal with high protein and low sugar count and add 1/2 cup almond, coconut or organic whole milk.
• In a bowl, mix 1/2 cup steel-cut oats with berries, Greek yogurt and local honey; store in fridge overnight.
Many schools have made changes to lunch offerings, reducing or eliminating processed foods and fatigue-inducing high-sugar and high-carbohydrate meals. If you pack your child's lunch, here are some easy and nutritious choices:
• Try two to three slices of organic turkey or chicken breast on whole grain bread.
• Make a kid-friendly "salad" with sliced cucumbers, tomatoes, peppers, chicken bites; add dressing or a dip based with olive oil, avocado or sour cream.
• Take whole grain crackers with salsa, guacamole or nut butter; or a side of tuna or chicken salad.
• If your child has access to a microwave, have a bowl of chicken, bean or split pea soup with crackers.
• Try gluten free pasta or three bean salad. Fun pasta shapes make a fun lunch for younger kids.
Many kids have after school activities that require physical stamina, so make sure what they eat for lunch helps them maintain energy mentally and physically throughout their day.
Editorial on 09/07/2016