Kids Who Eat This Are Smarter

10-10-2008 - 20:00

A balanced, healthy diet is not only good for children to eat, but also allows chemical messengers in the brain--known as neurotransmitters--to function more efficiently, producing better concentration and memory. Kids who eat right perform better in school. So what is a busy parent to do? Catherine Kraus, a registered dietitian at the University of Michigan Health System has a few ideas:

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Breakfast
Students who skip breakfast don't perform as well as students who eat it. Serve whole grain cereal, oatmeal or bread with a form of protein, such as peanut butter or a hard-boiled egg. Add fruit--not fruit juice--to pack in more vitamins, minerals and fiber. Dairy products, such as milk, yogurt and cheese, should all be fat-free or low-fat.

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Lunch
Pack it! "When children consume a high-fat, high-sugar meal, their bodies will crash, and they will be come very tired and lethargic, which is not going to help them perform at their best level in school," explains Kraus. Variety is best. Choose an assortment of fruits and vegetables in various colors and sizes so kids receive a mix of vitamins and minerals and they don't get bored with the same routine every day. Include a type of whole grain product in the meal, such as tortillas or bread, with a lean protein, such as tuna, turkey or chicken. Skip the soda. Instead choose water, fat-free or low-fat milk or 100 percent fruit juice.

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Snacks
Don't even buy the junk food. Instead, focus on finding snack foods that will keep your kids satisfied until dinner and energized for homework and studying. For optimal energy and hunger satisfaction, pair protein with a high-fiber carbohydrate, such as string cheese or peanut butter with whole grain crackers or a half-sandwich made with whole grain bread or pita. Another tasty treat option is creating a homemade smoothie by blending yogurt and fruit together. Wash and slice fresh fruits and veggies daily and place them on the counter or at eye level in the refrigerator so they are accessible to children.

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Dinner
"A smart dinner will help your child's brain function. If they are satisfied after dinnertime, then they will sleep through the night, and a child needs at least eight to nine hours of sleep a night in order to function while in school the next day," explains Kraus. She says that half of a "smart" dinner plate should be made up of fruits and vegetables and a quarter of the plate should consist of a lean protein. Fill the remaining quarter with whole grains, such as brown rice or whole wheat pasta.

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