After 8 to 10 hours of sleep, it’s no wonder kids need to start the day with a good breakfast. Add the daily demands of school, extra curriculars, and just being a growing kid and you can see why nutrition really matters. Research shows that children who eat a healthy breakfast perform better on tests and are less likely to suffer from diseases like obesity and heart disease throughout their lives. What’s more, certain foods can boost brain health, development, and performance in kids. Feed their fun and fuel their future with these brain-powerhouse breakfast foods!
Eggs are rich in Omega 3s, minerals, healthy fat, and protein, providing long lasting energy and focus for a busy day. Hard boil eggs as part of a quick grab and go breakfast or bake an egg and veggie casserole for a week’s worth of easy breakfasts. Breakfast burritos are also a handy make-ahead meal kids can heat and eat.
Yogurt does the developing brain and body good with protein, calcium, healthy fat, and gut-healthy bacteria. It’s also a super simple breakfast food that can be enjoyed on its own or topped with granola, fruit, nuts, or seeds. Yogurt can also be blended into smoothies, spread on toast and topped with sliced fruit, or made into a fantastic dip for veggie sticks or apple wedges.
Greens like spinach and kale are loaded with brain-friendly fiber, vitamins, minerals, and antioxidants. One study found that eating plenty of greens can protect the brain from cognitive decline later in life. If your kids aren’t totally gung-ho on greens, try blending them into a protein and greens peach smoothie or baking kale chips for a crispy, healthy snack.
Clean protein like grass-fed whey, meat, and dairy, as well as organic plant-based protein, help kids feel full while their bodies and brains develop. Orgain grass-fed whey protein powder and ready to drink shakes make getting enough clean protein into your kids’ diets easy and delicious without the toxins associated with non-organic produce and commercial meat.
Berries are low in sugar, high in fiber, and practically bursting with both flavor and antioxidants, integral to brain development and fighting off disease. Top organic yogurt or chocolate protein pancakes with berries and stick to natural sweeteners like maple syrup or honey instead of blood sugar spiking refined sugars and corn syrup.
Nuts like almonds and walnuts offer protective omega 3 fats and vitamin E, protein, and complex fiber for a satisfying, healthy snack to keep kids going. Add a handful to oatmeal, yogurt, or stash a small container into lunch boxes for a quick, easy snack.
Fatty fish like salmon, mackerel, and sardines pack protein and omega 3 oil DHA, which promotes the growth of brain cells. Some research shows trans fats may be particularly disruptive and harmful to developing brains and memory. Serve whole grain bagels or toast topped with smoked salmon, avocado, and fresh dill for a healthy take on bagels and lox.
Ensuring these super-brain foods are readily available and presented to kids as tasty, satisfying options can improve their brain development and help them be successful in school. Stocking the fridge, pantry, and their lunchboxes with healthy options means your kids will have all the nutritional building blocks they need to grow, play, and create. Nourishing their bodies and brains as they grow is a gift they can carry with them into adulthood for a long, healthy, happy life!