Top 10 Brain Boosting Foods For Kids

Food plays an important role in the development of a child’s brain. Children have very active and busy lives, now more than ever before. Their days are long and packed with schoolwork and after-school activities. The brain is constantly working to help fuel thoughts, movements, breathing, etc. Therefore, their bodies and brain need an adequate amount of fuel to stay energized and focused throughout the day. The brain consists of highly metabolically active tissue that requires a constant supply of calories and micronutrients to meet its energy needs. What kids eat or don’t eat can impact their overall development and cognitive function.

Here are 10 foods that can help kids be sharp and get the most out of their learning and activities:

1. Eggs: Eggs are a great source of high-quality protein and choline. Adequate protein is essential for proper growth and development.

   How to serve: Eggs can be served a number of different ways—scrambled, boiled, sunny-side up, over easy, etc. Pick your child’s favorite way of eating eggs and serve with whole grain toast for a hearty breakfast or an after-school snack.

2. Salmon: Fish such as salmon, tuna, mackerel, etc. contain omega-3 fatty acids, which are crucial for brain growth and development. Including at least two servings/week of omega-3-rich food can help support brain function. 

   How to serve: Introduce the kids to different types of fish early on, because eating fish/seafood can be an acquired taste for many. Try making salmon patties, tacos, or grilled sandwiches.

3. Green leafy vegetables: Spinach, kale, collards, etc., not only contain dietary fiber but are also packed with antioxidants and nutrients such as folic acid and lutein, which can help support brain development and memory.

   How to serve: Kids usually aren’t thrilled about eating their greens. So, you can try hiding spinach, kale, or other greens into a smoothie, quiche, pasta sauce, or omelet.

4. Blueberries: Blue and purple fruits and vegetables such as blueberries, purple grapes, and eggplant contain anthocyanins which are shown to support brain health and function by positively affecting memory and focus.

   How to serve: Add blueberries to whole grain pancakes and yogurt for a healthy breakfast.

5. Almonds: Almonds contain vitamin E, an important nutrient that aids with brain functions such as balance and coordination. How to serve: Swapping out peanut butter in sandwiches for almond butter is a great way of incorporating almonds in their diet. Another great way of including almonds is adding them in pesto sauce instead of pine nuts and serving over whole grain pasta.

6. Meat: Lean meats such as beef, chicken, turkey, etc., are a rich source of vitamin B12. Vitamin B12 is required for cell growth and development. How to serve: Try making beef kebobs or add shredded chicken or turkey in soups, stews, chili, or wraps.

7. Avocados: Avocados contain a rich supply of monounsaturated fatty acids or “healthy” fats that help deliver adequate nutrients to the brain. How to serve: Avocados are another food that can be an acquired taste. Adding avocado into a smoothie is a great way to mask the taste and add creaminess.

8. Beets: Beets are a good source of nitrates, which help support blood flow to the brain and promote mental performance. How to serve: When mixed into foods, beets can turn any food into a fun bright jewel color that’s fun to eat. Try mixing beets into hummus, pasta sauce, or hash browns.

9. Dark chocolate: A small amount (1-2 ounces) of dark chocolate is a great addition to the diet due to the high content of flavonols it contains. Flavonols are plant nutrients containing anti-oxidative properties that may help support memory and brain function.How to serve: Rather than choosing milk or white chocolate, look for at least 70% dark cocoa when selecting chocolate. Instead of giving your children hot chocolate from a mix, create a healthier version by mixing a tablespoon of dark cocoa powder with warm almond milk. Note: dark chocolate has caffeine, so don't give this to kids late in the day. 

10. Turmeric: Turmeric is an ancient spice that has been used for centuries in India. It contains curcumin, a nutrient that gives turmeric its yellow color. Curcumin contains anti-oxidative properties, which may help with brain function. How to serve: Create your version of “golden milk” by adding 1/2 teaspoon turmeric powder to warm almond milk and honey to taste.

Healthy Lunches for Preschool and Daycare Kids

Send your kids back to school with healthy foods in their lunch box! Summer is coming to a close and school is right around the corner.  If you are a parent, you are probably cherishing the peace and calm from having your kids at home all summer looking to be entertained.  But one of the more challenging things as a parent is coming up with healthy and nutritious snacks on the go for your children – that they’ll eat.  

Consider purchasing a bento style lunchbox (we like Onyx stainless steel lunch boxes which are more sustainable on the environment and decrease packaging waste) so you can easily arrange healthy food items. And remember to buy organic whenever possible (especially for animal products like dairy, poultry, and meat). 

Here's some helpful lunch menu ideas with healthy food hacks to follow!

MONDAY

• Hard Boiled Eggs
• Baby Carrots + Ranch dressing (consider making your own without the additives and preservatives)
• Peaches
• Applesauce

TUESDAY

• Turkey Slices or roll ups
• Fresh Berries
• Yogurt (sugar free, you can add fresh fruit)
• Trail Mix

WEDNESDAY

• Hummus
• Pita Bread
• Grape Tomatoes
• Cucumber slices
• Sliced Oranges

THURSDAY

• Cheese Quesadilla
• Guacamole
• Salsa
• Tortilla Chips
• Strawberries

FRIDAY

• Shredded BBQ chicken + Cheese Kabobs
• Red Pepper Slices
• Apples
• Carrots with almond butter

Interested in learning more about healthy products and foods for your kids, check out the Environmental Working Groups website. They have everything covered from the best sunscreens to the top rated pesticides in produce.

Water

Plain water is the best drink for kids (and adults). If your child is used to juice and you want to transition her/him to water, try adding a few berries to water for some taste? Some frozen blueberries or raspberries can add some zing to water and keep it cool at the same time. 

Sneaky vegetable hack

While you’re steaming carrots, sweet potato or cauliflower for dinner, set a cup or two aside. Blend with ¾ cup of water (more if the mixture is thick) and when smooth and liquidy, add to a thermos lunch, like soup, macaroni and cheese, spaghetti and meatballs. Combine well, and your kids will never know.

Seed/Nut butter apple

Keep skin on apple and use a corer/slicer to remove the core and cut the apple into even pieces. Assemble the apple back together and secure with a rubber band. Add a spoonful of your favourite nut or seed butter (pumpkin or sunflower butters are delicious and safe for “nut-free” schools) inside the cored section and wrap the entire apple in plastic wrap.

When your child unwraps the apple and takes off the rubber band, the apple pieces already have a layer of yummy spread on top!

Reusable lunch containers

Some schools are starting to crack down on plastic bags and wrap and are encouraging parents and students to pack lunches in reusable containers instead. Bento boxes are especially popular. They are already sectioned so lunch and recess snacks are all conveniently packed in one container. Just make sure the plastic is BPA free. You can buy stainless steel snack containers now as well which are much safer in a classroom than glass. I like Onyx, it's expensive, but it'll last a lifetime!

Lunchbox Love

A quick search on Pinterest will lead you to some downloadable daily affirmations that you can print out, cut up and include one in your child’s lunch bag every day. For younger kids that don’t yet read, include pictures of hearts or cute animals hugging to symbolize your love!  

Summary

Our staff suggest starting to teach children when they're 1-3 years of age about eating the "rainbow."

Always pack a protein, dairy, meat, nuts and seeds (check your school’s policy on nuts). Also, include fresh cut up veggies, one or two fruit options, apple sauce, cut up apples, peaches, pears. Smaller children do better with cut up fruit. Let kids choose what goes into their lunch, and they will be more likely to eat it. Include more food items than you think they are going to need. Kids self-regulate. Packed with an ice pack, the items that return home can be after-school snacks.

If you are going to use pre-packaged foods, please check food labels carefully to monitor the sugar content in order to avoid hidden or added sugars and preservatives.

One last back to school tip is to send your kids off to school with a reminder of the importance of hand washing prior to eating their lunch and remind them again to do so when they return home. Frequent hand washing is the best defense against getting sick. Singing the alphabet while hand washing can make sure that they’re doing it long enough to count.

To your child's ultimate well-being!

Gingerbread House Daycare

Setting a Good Example for Your Child

Over the past 40 years that Gingerbread House Day Care has been taking care of the children in our community, we've talked to thousands of parents about what it's like for them to raise a healthy child. Our parents have shared with us their burning questions, greatest challenges, and successes! Of course Razia, our Day Care supervisor who's been there from the start and raised 3 successful children of her own, has taught us all plenty as well.

As parents, we know how important it is to give our kids a healthy start and the first several years of their lives is the most important. We also understand how hard a job parenting is! So we're using this platform to help share tips on raising a healthy preschooler. Please visit frequently and keep reading as we'll continue to share the latest information on a variety of topics to help our kids reach their fullest potential!

How Can I Set A Good Example for My Child?

Remember parents, you are your child's best role model. For this reason, try to make the best choices health wise for yourself and you'll be helping your child to do the same. She/he will learn healthy habits from you first and will want to imitate everything you say and do.

Clinical trials have confirmed that the person or persons a child spends most of his/her time with - parents, guardians, grandparents - will have the greatest influence on their behaviors like eating healthy, turning the TV off, and engaging in physical activity. Teachers and caregivers are not as influential. 

And parents, the great bonus of taking accountability for the health of your life and setting an example for your kids is more energy! More energy to be the best version of yourself so you can fulfill your life purpose:) 

How about trying these tips for involving your whole family to adopt healthier habits:

• A great way to start the day off right with your child is to eat breakfast with them. Try a whole grain cereal with sliced fruit or sprouted toast with almond butter and a banana. 
• Let your child help with healthy meal preparation. Children are more likely to try healthy foods if she’s involved in preparing them.
• Get active together. Go to the park on the weekends, take walks together, or kick a ball around in your backyard. This will get you both moving!

Best,

Gingerbread House Day Care Staff