Eggs
Filling your child’s breakfast plate with a combination of carbohydrates, protein and a small amount of healthy fat will keep them energized throughout the day. Eggs are high in protein, and as an added bonus, they contain choline, which is a memory aid.

Oily fish
Oily fish is rich in omega-3 fatty acids and has beneficial effects on brain development and health. Omega-3 fatty acids are necessary components of the building blocks of the cell. Fish such as salmon, mackerel, fresh tuna, trout, sardines and herring are rich in omega-3 fatty acids and should be consumed once a week.

Oats / oatmeal
Oatmeal and oats are excellent sources of energy and “fuel” for the brain. They are high in fiber, which will keep children happy and prevent them from snacking on junk food. They’re also high in vitamins E, B complex, and zinc, which help children’s brains function optimally. Use any topping like apples, bananas, blueberries, or even almonds on top.

Mixed vegetables
Colorful vegetables are high in antioxidants that help keep brain cells healthy. Tomatoes, sweet potatoes, pumpkin, carrots or spinach are some of the vegetables that you should include in your child’s diet. Vegetables can be easily incorporated into spaghetti sauces or soups.

Milk, yogurt and cheese
Milk, yogurt, and cheese are high in protein and B vitamins, which are necessary for the growth of brain tissue, neurotransmitters, and enzymes, all of which play important roles in the brain. These foods are also high in calcium, which is necessary for the development of strong and healthy teeth and bones. Children’s calcium needs vary by age, but they should consume two to three sources of calcium a day. Don’t worry if your child doesn’t like milk; There are other ways to include dairy products in your diet: use milk instead of water when making porridge, pudding, or pancakes.

Beans
Beans are a great source of protein, vitamins, and minerals for your kids. Kidney and pinto beans contain more omega 3 than any other bean. Sprinkle mixed beans on top of the lettuce, mash and divide them into pita pockets or combine with grated lettuce and cheese for the perfect sandwich filler.

(Puja Gupta can be contacted at puja.g@ians.in)

– IANS
pg / tb /

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