From the moment our children are born, their health becomes one of our very highest priorities. From bumps and scratches, to sniffles and sneezes, it’s our job as parents to deliver the most appropriate care we see fit. But what happens when our child appears to be unable to keep up at school, or has difficulty making friends? Or, the teacher complains how your little one can’t seem to sit still and focus as well as his peers or your household is consistently being tipped upside down from tantrums and unruly behavior?
Studies (see below) show that nutrient deficiencies as well as the effects of non-foods (processed foods) can have a considerable impact on both cognitive function and emotional wellbeing.
As a nutritionist working in the field of mental health, I know what foods help to support brain function and why. If only I knew 30 years ago, what I know today. As you may or may not know I am a mother of 5 children; two of our children came to us through the foster parenting system. We’ve had our fair share of struggles when it comes to dealing with behavioural and academic challenges. And, you can believe me when I say I have made so many mistakes when it came to feeding my children, and it wasn’t like I didn’t try…!
The following is a list of what to feed your child and what NOT to feed your child to help support brain function. PLEASE NOTE, this is a long list. Simply read it through and adopt 1 or 2 changes and try them for a week or so. Perhaps you can check off several items you’ve already implemented. Review the list regularly, adding more changes as you see fit.
Brains Need FAT
- Good sources of fat that are easy to access include: Extra Virgin coconut oil, and olive oil (do not heat olive oil to high temperatures); omega 3’s found in ethically sourced fish and beef; organic, grass-fed dairy, free-range eggs; raw unsalted nuts and seeds.
- Start the day with good fats such as eggs or ethically sourced meats (they contain fewer chemicals). Add coconut oil to smoothies and/or in hot oatmeal – this will help to stabilize blood sugar and provide a steady flow of energy to the brain. This is key to help improve attention span and focus, while reducing hyperactivity.
- Avoid ‘low-fat’ products; they usually contain much more sugar to help improve the taste.
- Add a splash of hempseed oil or flax oil (store in the fridge) to salads, warm veggies, hot air popcorn, or even just before serving soups, stews and casseroles.
- Avoid hydrogenated fats – these are fats that are found in commercially prepared baked goods, margarine and deep fried foods.
Avoid Chemicals in Foods
- Avoid fast foods and pre-prepared food by cooking extra every time you cook from scratch. Freeze leftovers to help you avoid fast food stops when you don’t have time to cook.
- As bad as refined sugar is, artificial sweeteners are even worse – these neurotoxic chemicals damage brain cells and actually contribute to weight gain and insulin resistance.
- Use real strawberries, blueberries etc. to colour homemade cakes. Did you know that they artificially colour the blueberries blue in EGGO Waffles?
- Eat organic and non-GMO foods whenever the budget permits.
Cut-back on sugar
10. Children consume WAY more sugar than their bodies were meant to handle. Take a look at what’s in the pantry and fridge, read ingredients and you’ll find all kinds of hidden sugars. Watch for words that have the ending “ose” like glucose, fructose, sucrose. Sometimes these are listed multiple times meaning there is copious amounts of sugar in your ketchup, spaghetti sauce, and cereals.
11. If you must use sugar try and use the ‘good stuff’: raw organic cane or turbinado, coconut or palm sugar, real maple syrup or raw honey. These sweeteners are whole foods that contain nutrients that help to offset the negative affects of refined sugar (white or brown).
12. Here’s a $$ saving tip (everyone says it’s too expensive to eat healthy) STOP buying juice. If your little one wants apple flavour or orange flavour give them an apple or an orange. Filtered water is a better beverage…and the brain loves it!
If all else fails – get a little sneaky!
13. Add spinach, walnuts and coconut oil to smoothies.
14. Add chia seeds (great source of Omega 3’s) to soups, stews and sauces – great source of omega 3 fatty acids.
15. Add coconut oil and cinnamon to oatmeal (cinnamon contains chromium that helps to balance blood sugar).
16. Add a teaspoon of hempseed to their favourite morning cereal.
17. Add a tablespoon of fresh chopped parsley mixed into a salad or soup. Parsley hasn’t got much flavour, but packs a powerful nutrient punch!
As mentioned, I don’t just know this stuff – I live it and I wish I’d started living it sooner. It’s a lot to tackle, when your plate is already full. Make changes slowly and be proud, every small step you’re taking towards improving how and what your child eats will help them be healthier and happier. Plus, when it comes to Holistic Health, there are always more strategies one can try!
Good luck and In Good Health!
Glenda
REFERENCES:
https://www.psychologytoday.com/blog/your-brain-food/201205/dietary-fats-improve-brain-function
http://www.ncbi.nlm.nih.gov/pubmed/20329590
http://www.thelancet.com/journals/laneur/article/PIIS1474-4422(13)70278-3/abstract
https://cspinet.org/new/200806022.html
http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626