We all know that eating good food, getting plenty of exercise and breathing fresh air is important for the physical health of our bodies and that of our children, but what eating the right foods for the health and development of our brains?
Now most kids from the bush are lucky to have everyday access to open spaces and lovely fresh air and country cooking is renowned for its wholesome, nutritional benefits however in recent years, issues like child obesity, overexposure to junk food and inactivity are becoming more unfortunately more common.
The CSIRO undertook a survey of over 1200 parents from around Australia in 2008 for their book ‘Wellbeing Plan for Kids’. They found that after education, the top issue concerning Australian parents was their children’s health and wellbeing. In a recent article in Body and Soul, Dietician Clare Evangelista says, “Good nutrition is absolutely essential for brain development and functioning. And a child’s brain needs energy to stay alert and keep learning and to help their brains reach their full functioning ability.” (BodyandSoul, 2012)
We all want the best for the health, education and safety of our children, but there are lots of factors to take into account before we can provide the perfect diet every day and night to our children. Not to mention that children have their own personalities and preferences, which can make eating habits and dinner times particularly interesting.
It’s not rocket science according to Evangelista. She lists these three tips to help boost brain functionality and performance.
1. Eat these foods
* Omega 3 fatty acid-rich foods like salmon, tuna, avocado, flaxseed oils, almonds and walnuts.
* Whole grains contain a large amount of Vitamin B that can help enhance memory retention and re-call abilities in children.
* Eggs which have contain the essential brain-building nutrient choline.
2. Aim for low-GI Kids’ brains need long-lasting energy to get through a day of learning and playing.Low-GI foods slowly release energy into the body as glucose which the brain uses as a fuel.
3. Breakfast. This is essential several studies over the years have shown that skipping breakfast results in reduced learning, reduced attention and poor food choices for the rest of the day.
Eating the right foods can also help keep away nasty colds and other viruses; of which there are has been a particularly horrid bout this winter. Dr Joanna McMillan, has listed her top 10 immunity boosters for kids which can be found on the website essentialkids.com.au. This is a great article as Dr McMillan lists the food and then their beneficial qualities.
Her top 10 recommendations include;
1. Carrots
2. Onions, leeks, garlic
3. Avocado
4. Dark leafy greens
5. Cauliflower
6. Kiwi Fruit
7. Beans, chickpeas and lentils
8. Nuts and seeds,
9. Probiotics
10. Turkey leg
A great way to incorporate fruits and vegetables and all these great immunity brain booster foods is by getting the kids involved with the preparation and cooking of these foods. Stephanie Alexander has some great, easy to follow kid friendly recipes on her website for the Kitchen Garden Foundation
Yummy Yummy….
References:
CSIRO – Wellbeing Plan for Kids