Throughout your life, what you eat can help your brain to function well. The following offers an insight into how brain foods can affect childhood.
A variety of research shows that children who eat an optimum range of nutrients have improved IQ, concentration, and memory.
Research in 2005 on children aged between 5 and 12 has shown that a regular intake of omega-3 oils can have a significant impact upon learning, attention, memory, reading ability, and behavior. Some children improved by as much as four academic years in a six-month trial. While the research is carried out using supplements, it is reasonable to assume that a diet high in foods naturally rich in omega-3s would have a similar effect.
A balanced, nutrient-rich breakfast is a vital meal of the day for kids. Several research trials have found that those who have only high-sugar, high-GI drinks or foods at breakfast-or no breakfast at all-perform significantly less well at tasks requiring concentration, memory, and alertness.
The right diet plays an important role in helping older children and teenagers both to revise for and to perform more effectively during exams.
The long-chain omega-6 acid GLA (gamma-linolic acid), found in evening primrose and starflower oils, may also help children's brain function.
Fish oil and evening primrose oil can also help to combat the problems of dyslexia and ADHD ( attention deficit hyperactivity disorder).
Swap to brain food:
Swap a bag of chips for a small handful of almonds, Brazil nuts, or cashew nuts (for children over the age of five).
Swap a pack of candies or a chocolate bar for a small bag you have made up yourself containing a few chocolate or carob chips, a few pieces of dried fruit, and a few nuts.
Swap a slice of white bread and jam for a rice cake topped with a little nut butter, or use whole- wheat bread.
A sample meal plan:
Breakfast-Oatmeal made with rice milk, soy, or almond milk (plain or vanilla), a handful of mixed dried fruit, 1 small orange.
1 slice of whole wheat toast with smooth sugar free peanut butter, 1 individual pot of organic plain yogurt sweetened with honey or fresh berries.
Whole grain cereal with lowfat rice or soy milk and a handfull of fresh berries. 1 slice of whole-wheat toast with lowfat peanut butter.
1 or 2 poached, scrambled, hard-boiled eggs, 1 or 2 slices of whole wheat toast and 1 orange.
Lunch- hummus, whole wheat pita bread and chopped salad. Plain yogurt with fresh fruit.
Please contact for other lunch and dinner offerings.
Dinner- Thin-crust vegetable pizza. Mixed-leaf salad. 1 pear or nectarine.
Delicious offerings-Oat and Nut Crunch Mix
Serves 8.
Peanut oil, for brushing
Generous 1 cup organic oats
2 tbsp pine nuts
one-third cup pistachios or hazelnuts
one-fourth cup Brazil nuts, coarsely chopped
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
1 tbsp flax seeds
one-third cup dried apricots, chopped
one-fourth cup golden raisins
1 tbsp ground cinnamon
1. Heat a nonstick skillet over medium heat and brush with a little oil. Add the oats, and pine nuts and cook, stirring constantly, for 8-10 minutes, or until they smell nutty and look a little golden. Let cool.
2. Transfer the toasted oat mixture to a large bowl, then add all the remaining ingredients and mix together well. Store in a lidded, airtight container in the refrigerator.
The mixture makes a nice topping for yogurt or fruit. It can be stirred into breakfast cereals to make them more nutritious, and is ideal as a between-meal snack.
There is more to come!!
A variety of research shows that children who eat an optimum range of nutrients have improved IQ, concentration, and memory.
Research in 2005 on children aged between 5 and 12 has shown that a regular intake of omega-3 oils can have a significant impact upon learning, attention, memory, reading ability, and behavior. Some children improved by as much as four academic years in a six-month trial. While the research is carried out using supplements, it is reasonable to assume that a diet high in foods naturally rich in omega-3s would have a similar effect.
A balanced, nutrient-rich breakfast is a vital meal of the day for kids. Several research trials have found that those who have only high-sugar, high-GI drinks or foods at breakfast-or no breakfast at all-perform significantly less well at tasks requiring concentration, memory, and alertness.
The right diet plays an important role in helping older children and teenagers both to revise for and to perform more effectively during exams.
The long-chain omega-6 acid GLA (gamma-linolic acid), found in evening primrose and starflower oils, may also help children's brain function.
Fish oil and evening primrose oil can also help to combat the problems of dyslexia and ADHD ( attention deficit hyperactivity disorder).
Swap to brain food:
Swap a bag of chips for a small handful of almonds, Brazil nuts, or cashew nuts (for children over the age of five).
Swap a pack of candies or a chocolate bar for a small bag you have made up yourself containing a few chocolate or carob chips, a few pieces of dried fruit, and a few nuts.
Swap a slice of white bread and jam for a rice cake topped with a little nut butter, or use whole- wheat bread.
A sample meal plan:
Breakfast-Oatmeal made with rice milk, soy, or almond milk (plain or vanilla), a handful of mixed dried fruit, 1 small orange.
1 slice of whole wheat toast with smooth sugar free peanut butter, 1 individual pot of organic plain yogurt sweetened with honey or fresh berries.
Whole grain cereal with lowfat rice or soy milk and a handfull of fresh berries. 1 slice of whole-wheat toast with lowfat peanut butter.
1 or 2 poached, scrambled, hard-boiled eggs, 1 or 2 slices of whole wheat toast and 1 orange.
Lunch- hummus, whole wheat pita bread and chopped salad. Plain yogurt with fresh fruit.
Please contact for other lunch and dinner offerings.
Dinner- Thin-crust vegetable pizza. Mixed-leaf salad. 1 pear or nectarine.
Delicious offerings-Oat and Nut Crunch Mix
Serves 8.
Peanut oil, for brushing
Generous 1 cup organic oats
2 tbsp pine nuts
one-third cup pistachios or hazelnuts
one-fourth cup Brazil nuts, coarsely chopped
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
1 tbsp flax seeds
one-third cup dried apricots, chopped
one-fourth cup golden raisins
1 tbsp ground cinnamon
1. Heat a nonstick skillet over medium heat and brush with a little oil. Add the oats, and pine nuts and cook, stirring constantly, for 8-10 minutes, or until they smell nutty and look a little golden. Let cool.
2. Transfer the toasted oat mixture to a large bowl, then add all the remaining ingredients and mix together well. Store in a lidded, airtight container in the refrigerator.
The mixture makes a nice topping for yogurt or fruit. It can be stirred into breakfast cereals to make them more nutritious, and is ideal as a between-meal snack.
There is more to come!!
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