As a busy mom of 10 that works, homeschooled and is STILL in the process of homeschooling, I know what it’s like to be busy. I, like so many of my readers, have found myself opting for the easiest foods that are going to elicit the least number of complaints from my tribe. Yes, foods like cereal and white pancake mixes and even an occasional donut run have happened at my house. Unfortunately, we’ve all done the quick unhealthy breakfast or the fast-food dinner but it’s never too late for a reset and a new school year is the perfect time to get back on track. With that in mind, here are 5 foods that you can give your child every day that will support their brain health and development as they head off to school this fall.
- Protein: protein produces neurotransmitters, which are chemicals that transmit signals in the brain and are involved in cognitive function, memory and learning. Start your day and your child’s day with a protein packed breakfast. Examples include: free range eggs and sugar free greek yogurt with some added berries. If you feel like you can only manage one change to your routine, make it a protein powered breakfast.
- Healthy Fats: Rich in Omega 3 fatty acids, healthy fats will stabilize your child’s blood sugar and keep them satiated throughout the day. They are also fantastic for the brain as they help form cell membranes and protect neurons. Examples include salmon, mackerel, tuna, herring and sardines. If your child isn’t a big fish eater, they can still get healthy fats via avocados and other healthy oils. You can also consider supplementing your child’s diet with Omega 3 supplements.
- Low glycemic vegetables: Low glycemic vegetables are digested more slowly which leads to a slower release of glucose in the bloodstream. This can help blood sugar levels remain steady and that will lead to helping children control their behavior and performance. The brain needs a steady supply of glucose to function properly. When blood glucose drops too low kids may experience difficulty concentrating or experience poor memory. Examples of low glycemic vegetables are greens like spinach, broccoli, zucchini, and kale.
- Berries: Berries contain flavonoids and anthocyanins which have antioxidant properties that can boost brain health.
- Whole Grains and Beans: Low Glycemic Index grains and beans can help maintain blood sugar levels. As stated before, any time the foods you are eating keep blood sugar levels from spiking, you are doing something good for your brain. Examples of LG grains would be quinoa and sourdough bread started with an ancient grain such as Einkorn. Beans offer beneficial nutrients for the brain such as zinc, protein, iron, folate and choline. Buy them dried and you will have a great budget friendly food that can be added to your favorite soup recipes.
Keep it simple and start small and you can make changes that will have your kids thriving and getting those good grades in no time.
Deep Roots Wellness 