For optimum growth, development and brain function, children require a well-balanced and complete diet. Proper nutrition for smart kids involves consuming adequate energy in the form of calories, protein, carbohydrates, as well as vitamins and minerals. Foods rich in nutrients that tend to be lacking in a child's diet, such as vitamin E, potassium, iron and dietary fiber, should be emphasized.
Healthy Eating Goals
The U.S. Department of Agriculture's MyPyramid for Kids graphic emphasizes the need for variety, moderation and balance in a child's diet for optimum brain and body health. As is the case for adults, grains, vegetables, fruits and milk products should be consumed most often. Also, the less processed the food, especially for grains, fruits and vegetables, the more nutrients are retained. Sugary and fatty foods, while rich in energy in the form of calories, are not nutrient dense. In other words, they are low in nutrients important for optimal brain health.
Calories
A child's brain cannot function properly unless he eats enough food. An adequate caloric intake is essential for optimum performance. Childhood is a time of frequent growth spurts and body and mind development. The Estimated Energy Requirement, or EER, for boys and girls aged 4 to 8 years, of normal height and weight, is about 1,742 and 1,642 calories daily, respectively. They require more protein than adults, or about .95 g/kg body weight.
Protein
High-quality protein foods are necessary for proper brain function and cognitive development. For example, eggs are protein-rich and a source of dietary choline. Choline is a necessary component of two fatlike molecules in the brain that help maintain brain health. Choline is also essential for making acetylcholine, a neurotransmitter critical for memory. Consume lean beef, lamb and turkey; these meats are high in protein and B vitamins. Nuts and seeds provide healthy fats, dietary fiber and vitamin E, all important nutrients for brain function in children and adults.
Fats
Since the brain is made up, structurally, of over 50 percent fat, consuming foods rich in the essential fatty acids, particularly omega-3 fats, especially during childhood, is important. Foods rich in omega-3 fatty acids include walnuts, fatty fish such as salmon, flaxseeds and canola oil. According to an article published in the "Journal of Nutrition, Health and Aging" in 2004, fats, in particular omega-3 fats, were among the first of the dietary nutrients shown to effect the brain's function and structure.
Most Important Meal
Consuming breakfast is associated with improved performance, better attendance and fewer behavioral problems in children; making it a truly "smart" meal. According to a review published in the "American Journal of Clinical Nutrition" in April 1998, children who skip breakfast show increased errors in school work, earn lower scores on cognitive tests and have slower memory recall. Furthermore, 10-year-old children who ate a complete breakfast versus a partial breakfast, worked more quickly and made fewer mistakes on math and number-checking tests, according to a study published in the "International Journal of Food Science and Nutrition" in January 1997.
References
- U.S. Department of Agriculture: MyPyramid for Kids
- National Institutes of Health: Estimated Energy Requirements for Children
- "Journal of Nutrition, Health and Aging": Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during aging
- "American Journal of Clinical Nutrition": Effects of missing breakfast
- "International Journal of Food Science and Nutrition": An experimental study of the effects of energy intake at breakfast on the test performance of 10-year-old children in school
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