Brain Food: Receiving Top Grades

Brain Food: Recieving Top Grades

In the era of lunchables, cheesestrings and conveniently processed snack packs, it’s no wonder why over 26% of Canadian children are overweight or obese. More children today are facing an early onset of diabetes, heart disease, cancers and more notably mental health and cognitive issues, such as ADHD, poor concentration, and decreased learning ability. For years, numerous studies have linked inadequate nutrition to the above conditions – including poor academic performance.

The Food Brain Connection

The human brain, although extremely complex, operates on a simple principal – it requires ample nutrients, including vitamins and minerals to function optimally. Even the slightest nutritional deficiency can have a huge impact on brain chemistry, resulting in impaired learning and cognitive functioning, decreased attentiveness, inability to problem-solve, anxiety, and other behavioural disorders. Skipping a meal entirely or substituting wholesome meals with nutritionally depleted foods laced with sugars and saturated fats can have the same effect.

But it’s not only malnutrition that impacts student performance. A study conducted through the School of Public Health at the University of Alberta and Dalhousie’s Faculty of Medicine highlights that a quality diet with an adequate and diverse selection of quality foods is significant in academic performance. This stresses the importance of variety with particular emphasis on increased fruit and vegetable intake and moderate consumption of dietary fat.

What to do?

Simply put, what we put in, we get out. In order to achieve optimal health and academic performance, we must begin with optimal nutrition. Here are some tips to help your child to reach their full potential

1. Begin with Breakfast

We’ve all heard that breakfast is the most important meal of the day, but that’s not a reason to give Froot Loops the same kudos as rolled oats. A sugary start to the day will have the same negative cognitive impact as skipping breakfast all together. Opt for wholegrains, fresh fruit, and proteins, such as eggs, nuts and seeds, for long-lasting energy and mental alertness.

Tips to try:

Sprouted wholegrain bread with natural peanut butter or almond butter for sustainable energy and protein

Add nuts, seeds and fresh berries to wholegrain cereals

Use quinoa as a warm cereal. Quinoa a complete protein source that contains all essential amino acids and is an excellent source of energy and essential fatty acids. Mash in a banana and stir-in coconut flakes for natural sweetness.

roll-up scrambled eggs in a wholegrain tortilla with an ounce of shredded cheese for nutritious breakfast wrap

2. Add Healthy Fats

Omega 3s are essential fatty acids critical for proper brain development and functioning. Studies show that children with the highest levels of DHA and EPA (omega 3 derivatives) have the least risk for depression, bipolar issues and ADHD. Sources of Omega 3 include flax seed, hemp seed, chia seeds, walnuts; and for EPA and DHA, oily cold water fish.

Tips to try:

Make baked fish sticks using salmon or halibut

Sprinkle chia seeds, hemp seeds or ground flax onto morning cereal or use flax or sacha inchi oil in dressings and dips.

Substitute cow’s milk with hemp seed milk for a healthy dose of omega fatty acids

3. Limit refined sugars

Refined sugars, sodas and simple carbohydrates suppress the immune system, cause blood sugar fluctuations and yeast imbalances – all which effect mood, concentration and performance.

Instead of refined sugars, try these:

Pureed fruit – such as dried apricots blended with water or fresh/frozen berries

No Sugar Natural Jam or Apple Butter – you can easily make your own homemade jam rich in omega 3s using this simple jam recipe

Coconut Palm Sugar – a low glycemic natural sweetener extracted the palm flower

Sweet spices – such as cinnamon, nutmeg and clove

More Greens Please

Fruits and vegetables are loaded with vitamins, minerals and phytonutrients essential for optimal brain functionality, with dark leafy greens, sprouts and algaes being the most powerful.

Tips to try:

Make a green smoothie blending leafy greens and sprouts with fresh fruit, such as bananas and mango – you’ll be amazed how good it tastes!

Use collard greens as a sandwich ‘wrap’ or crispy romaine leaves as a fun taco shell

Pack raw veggies with dip as an at school snack

Making small changes in the right direction will yield tremendous result in your child’s development and path towards optimal health, happiness and success. Get ready to watch their grades soar!