9 Brain Food Recipes to Help Your Kids Excel at School slideshow
September 15, 2015
Children in elementary school are at the prime age to learn what to eat and what to stay away from
9 Brain Food Recipes to Help Your Kids Excel at School
We spoke with Angela Onsgard, registered dietitian and the resident nutritionist at Miraval Resort and Spa, about the importance of encouraging children to eat healthy. “It’s imperative for our children to consume a nutrient-dense meal mid-day that will normalize blood sugar levels so that they are able to focus in school and maximize leaning potential,” Onsgard said.
Banana Almond Stacks
Shutterstock / Zoeytoja
Healthy Chicken Nuggets
Shutterstock / dolphfyn
“Most chicken nuggets are made with low quality ingredients and are typically fried and high in saturated fat and sodium,” Onsgard says. “As a substitute, make your child baked chicken nuggets with real chicken breast and buttermilk and panko breading. A delicious honey mustard dipping sauce can be made with Greek yogurt, honey, Dijon mustard, and yellow mustard.”
Jazzed Up Turkey Sandwich
Shutterstock / NicoElNino
“Rather than pizza made with processed meats and a refined white flour crust, prepare a whole-grain pita pizza with grilled chicken and veggies,” Onsgard says. “Choose antibiotic and growth hormone-free chicken and cheese and allow your child to help you pick out the veggies and assemble the pizza. Prepare the pizza the night before for the perfect ‘pizza day’ lunch!”
Salmon Fish Sticks
Shutterstock / Gayvoronskaya_Yana
Sweet Potato Chips
Children love to snack and they tend to eat more from snacking than they do at their meals. Give them a healthy snack option by replacing their bagged potato chips with baked sweet potato chips. “Sweet potatoes are a rich source of vitamin A with almost three times the amount needed in a day,” Onsgard says.
Not only does this meal look appetizing and colorful, but it is filled with protein, carbohydrates, and fiber. Top a cup of Greek yogurt with fresh fruit and granola. Onsgard recommends making your own granola using high quality oils, nuts, and seeds, and limiting added sugars. “Pure maple syrup is lower in fructose than honey or table sugar. A small amount goes a long way,” Onsgard says.