Eat to Feed the Brain - Kids & Adults

Your brain is an amazing thing. It controls your entire body. That said, we need to be sure we are taking proper care of our brains. The best way to do that is to eat food that enrich the brain's functions. Both kids and adults should eat to feed the brain. The 4 groups of foods that do this are fatty acids, amino acids, glucose, and micronutrients.

Fatty acids (foods and supplements containing Omega-3 and Omega-6)
Salmon, Sardines, Mackerel, Trout, and other coldwater fishes
Evening Primrose
Borage
Black Currant Seed oils
Meat, Eggs, and Dairy (in moderation)

Amino Acids (Proteins)
Rice & Beans (combined)
Fish
Meat
Fowl
Eggs
Cheese
Yogurt
grains, legumes, seeds (these need to be combined to be complete proteins)

Glucose (carbohydrates)
Fruits
Whole grains
Vegetables

Micronutrients
Fruits and Vegetables

From the lists above, we can gather that the best brain foods are fruits and vegetables, fish, dairy, whole grains, and meat and legumes (in moderation). If your kids are a bit picky, try making kid-friendly combinations of the correct nutrients. You also may want to try slight variations to any of the meal suggestions to fit your child's taste. Just refrain from adding those nasty refined sugars. Sure they may taste good, but numerous studies have shown that sugar can be hazardous to the brain.

Breakfast ideas to feed the brain

1.Fruit Smoothies (berries, almonds or protein powder, kelp powder, flax meal)

2.Omelet (spinach and mushroom) with slice of whole grain bread with whole fruit spread or a side of orange slices

3.Yogurt with almonds and fruit slices

4. Whole grain pancakes with heavy whipping cream smiley faces, apple slices and almonds to make ears, eyes, and nose, and a glass of milk

Snack ideas to feed the brain

1.apple slices and almonds

2.carrot sticks and raisins

3.pears and walnuts

4.carrots and walnuts

5.applesauce

6.apple and banana slices

7.vanilla ice cream with pineapple slices

8. yogurt with fruit slices and almonds

9. smoothies

Lunch and dinner ideas to feed the brain
1.free-range turkey burgers, squash with organic butter, steamed spinach salad (romaine lettuce, carrots, snap peas, red cabbage, avocado, dressing - flax oil or walnut oil and lemon)

2.salmon, corn, string beans with almond slivers, salad (romaine lettuce, red cabbage, tomato, carrot, radish dressing, flax oil or walnut oil, and lemon)

3.vegetable stir-fry (olive oil, garlic, black beans, string beans, red peppers, zucchini, broccoli, almonds or peanuts) served over brown rice, sauerkraut

4.tempeh burgers salad(lettuce, summer squash, cucumber, cherry tomatoes, snap peas, dressing - extra virgin olive oil and lemon)

5.tomato soup salad (salmon or tuna, lettuce, spinach, red cabbage, zucchini, broccoli, tomato, sesame seeds, dressing - extra virgin olive oil and lemon)

6.chicken tostada (corn tortillas, chicken, sour cream, avocado, salsa)

More from Lyn:

Pack Healthy, Tasty and Earth-Friendly Lunches for Kids

Best Hiking Snacks for Kids

Making Mealtimes Fun, Healthy, and Tasty for Toddlers

Sources:

http://olsonnd.com/what-sugar-does-to-your-brain/

http://www.psychologytoday.com/articles/200310/what-is-good-brain-food