Brain-Building Nutrients in Foods Kids Love to Eat
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As parents and caregivers…
…we all want to provide our kids with the brain-building nutrients they need in order to thrive in school, as well as the foods that support learning and proper brain growth and development.
As both a dietitian and a single mom of 3, a common frustration I hear all the time (and know first-hand myself!) is that it can be a struggle to provide meals and snacks in a child’s diet that support brain health and function, and an even bigger challenge for some kids to actually eat them.
I recently had the opportunity to chat with Dr. Andrew Ordon and Dr. Jen Caudle on the CBS TV show, The Doctors and share some of my favorite brain-building meals and snack ideas for kids, along with strategies that can help increase a child’s comfort level with new foods and encourage adventurous eating along the way.
You can watch the segment here.
Keep reading for links to the full recipes, as well as information about the brain-building nutrients found in each meal.
Brain-Building Balanced Breakfast on a Stick
A balanced breakfast full of brain-building foods for kids is key to providing a lasting source of energy that fuels growing brains and bodies for hours, rather than minutes. Offering breakfast on a stick is a great way to encourage kids to eat a balanced breakfast with foods from several different
food groups, and it makes the process fun to eat, increasing the likelihood that kids will eat the foods offered. Perhaps this is because food on a stick reminds us of being at a fair or an amusement park, creating a positive association.
The ingredients are simple:
Hard cooked eggs
Whole grain buttered toast triangles
Cherry tomatoes
Cheese cubes (cheddar or Swiss both works great!)
The star of this breakfast is a hard-cooked egg! Eggs are one of the most concentrated sources of choline in the American diet (about 150 mg choline per large egg).
The American Academy of Pediatrics recently identified choline as a key nutrient necessary for brain growth and development, but did you know research suggests that more than 90% of Americans aren’t getting enough?
Part of that is because choline isn’t found in high quantities in too many other foods, so building more eggs into meals and snacks for kids is key.
The cherry tomatoes are packed with antioxidants which are protective against both oxidative stress and inflammation, and the cheese cubes provide calcium as well as fat, another essential nutrient for brain development.
Click HERE for the full recipe.
Eggplant Tahini Dip
Kids love dips! This is because dipping gives them a sense of ownership and control over each bite of food. When they feel that sense of ownership and are able to choose whether and how much to dip, they’re often more likely to try something new, like a veggie.
My Eggplant Tahini Dip lasts throughout the week and travels well in a packed lunch.
I love pairing it with whole-grain pita chips and any raw veggies I happen to have on hand (carrots, celery sticks, and bell peppers are all great options!).
This dip is so easy to make. Begin by roasting the Eggplant at 425°F for about 45 minutes, then throw it in the blender with some onion, garlic, salt and pepper, lemon juice, and tahini (which is a sesame paste). That’s it!
This is a great brain-building recipe as nuts and seeds are a significant source of healthy fats, protein, B vitamins, minerals, fiber, and antioxidants.
Sesame seeds are also now recognized as one of the top 9 most allergenic foods here in the U.S., so if your child goes to a school that doesn’t allow sesame, try making this recipe with pumpkin seed butter instead!
Click HERE for the full recipe.
Brain-Boosting Smoothie
Smoothies are one of my favorite after-school snacks for kids. Depending on what you put in them, they can be balanced, nutrient-rich, and ready in less than 5 minutes.
This smoothie is loaded with brain-boosting nutrients:
Full-fat plain yogurt with live active cultures, which provides probiotics that supports gut, immune and overall health.
Frozen blueberries to maintain brain function and improve memory.
Frozen pineapple offers lots of Vitamin C, an important antioxidant!
Chia and pumpkin seeds, which are rich in multiple micronutrients that are important for brain function, including copper, iron, magnesium, and zinc. These seeds are also a great source of brain-boosting, plant-based omega-3 fatty acids.
Pitaya Powder is my magic ingredient. Not only does this ingredient add an element of fun, but it also adds antioxidants and vitamin C! This is a powder made from dried dragon fruit* that you can find easily on Amazon*. It’s a great, natural way to add a pop of color to smoothies without using synthetic dyes or artificial colorants that may be associated with neurobehavioral effects in sensitive children, such as hyperactivity and inattentiveness.
Spicy Salmon Tacos
When the kids are in school, quick and easy dinner recipes are so convenient. This meal is ready in under 30 minutes, packed with brain-boosting nutrients for kids, and completely customizable, which is helpful for selective eaters because it gives them a chance to personalize their own plate and feel a sense of ownership and control over their food.
These Spicy Salmon Tacos are made with Cajun seasonings, purple cabbage, avocado, and a scallion & lime cream with a side of broccoli. I include a side of broccoli to help balance out the meal, as broccoli contains several compounds that have powerful antioxidant and anti-inflammatory effects. And, since most kids love dips, the scallion and lime cream sauce that goes on the taco can double as a dip for the broccoli, too.
The avocado in this dish contains brain-building healthy fats and is a plant-based source of omega-3s. However, it’s important to remember that we only convert about 10% of the omega-3 fatty acids in plants to a usable form in the body. If possible, kids and adults alike should get the bulk of their omega-3’s from seafood by eating it at least twice a week.
When picking seafood, you’ll want to look for small-prey, preferably fatty fish that are highest in brain-building omega-3 fatty acids, but lowest in mercury (a neurotoxin we want to avoid in our diet). Some of my favorite types of fish for kids include wild-caught Alaskan Salmon, Arctic char, Steelhead Trout, and Sardines.
One of the best things we can do for our children is to eat with them. Studies have shown that at least 3 family dinners per week increases the likelihood that kids will:
Perform better academically in school
Have better relationships with their parents
Make healthy food choices on their own
Family meals also decrease the likelihood that kids will be overweight, and engage in risky behaviors like drugs, alcohol, and sexual activity. They also reduce the risk of disordered eating behaviors by about 35%.
Brain-building meals and snacks are important, but even more important is prioritizing eating family meals with your kids.
For more tips on feeding kids, grab my FREE guide to reducing picky eating, and if you are looking for help navigating picky eating behaviors in your toddlers, preschoolers, and school age kiddos, check out my online course, Solve Picky Eating, a self-paced set of 12 modules that are delivered quickly in 5-15 minute videos.
And if you're looking for personalized nutrition support for yourself, your babies and/or your kids, I am currently accepting new clients in my virtual private practice. Looking forward to meeting you online…
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