As the proud lunch-packing parent in my family's house, I have two goals: to pack food that nourishes my son's body and mind and to make food that he'll be excited about eating (instead of pining after his friends' icing-covered cookies and bringing home uneaten the food I so lovingly prepared). Luckily for this busy mom it's possible to do both. When it comes to boosting brain power, there are some foods and nutrients that science shows have an edge for keeping kids sharp and fueled for the day. I make sure I've got my bases covered by packing some of these brain-boosting foods every day, using the healthy kids recipe ideas below. Happy packing! Must-Read: 9 Simple Tricks to Get Your Kids to Eat Healthier Omega-3-Rich Foods—DHA and EPA, two types of omega-3 fatty acids, are important for brain development and are associated with lower risk of depression and better mood, the expression of emotion and concentration, says Rachael Moeller Gorman in EatingWell Magazine. Omega-3 fatty acids are found mainly in fatty fish like salmon, though they can be made by the body in small amounts from ALA, another type of omega-3 that's found in plants like flaxseed, walnuts, canola oil and soy. A variety of food, including soymilks and breakfast bars, are now fortified with DHA. Supplements of DHA/EPA made from algae are available. A good target for kids who eat about 1,000 calories/day is 400-500 mg/day of omega-3s, says Joe Hibbeln, M.D. Acting Chief, Section on Nutritional Neuroscience at the National Institute on Alcohol Abuse and Alcoholism. Here are some lunch-box friendly sources of omega-3 fats (I like to sometimes pack salmon salad instead of tuna salad for variety. You can find canned wild salmon next to other canned fish in the supermarket.) Recipe to Try: Salmon Salad Lunch and More Healthy Kids Lunch Recipes Healthy Carbohydrates: Studies show that fueling the brain with breakfast is important for thinking, acting and learning. Children who are undernourished perform poorly on cognitive tasks. Research shows that fueling your kids with slower-burning carbohydrates (also called low-glycemic-index foods) like oatmeal, instead of faster-burning, or high-glycemic-index, breakfast foods (like sugary cereals) helps them maintain their concentration and attention throughout the morning. I want to make sure my boy gets the benefit of these healthy carbohydrates in the afternoon, too so I try to include one of these options for lunch or a snack. Recipes to Try: Almond-Honey Power Bar and More Healthy Oats Recipes Iron-Rich Foods: Research shows that being even mildly iron-deficient affects learning, memory and attention. (About 10 percent of young women are anemic because of their monthly loss of iron-rich blood.) Luckily, restoring iron levels to normal also restores cognitive function. Here are some foods that are good sources of iron. Snack Recipes to Try: Zesty Bean Dip and More Healthy Bean Dips Water and water-filled foods: Staying hydrated keeps your memory sharp, your mood stable and your motivation intact, says Rachael Moeller Gorman in the July/August 2011 issue of EatingWell Magazine. When you're well-hydrated, you can think through a problem more easily. Researchers hypothesize that not having enough water could reduce oxygen flow to the brain or temporarily shrink neurons—or being thirsty could simply distract you. Daily water needs for kids range by age: kids 1-3 years need 44 ounces a day, 4-8 years need about 57 ounces, boys 9-13 years need 81 ounces, girls 9-13 years need 71 ounces, boys 14-18 need 111 ounces and girls 14-18 need 77 ounces of fluid a day. About 20 percent of our fluid intake comes from food. In addition to offering water with meals, remember that about 20 percent of our fluid intake comes from food. What do you pack for your kid's lunch?
Don't Miss: How to Choose Healthy Packaged Foods: Granola, Pasta Sauce, Bread and More
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Lunchbox foods to boost kids’ brain power
Monday, August 8, 2011
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