Your Child’s Brain Health: The Best and Worst Food Choices

11best and worst foods for kid's brain
Shares :

As a parent you want your child to perform well academically, and one of the critical factors is their memory. Memory plays a crucial role in learning and retaining information and poor memory can hinder a child’s academic progress. While there are many ways to boost memory, including regular exercise, getting enough sleep, and engaging in memory games, one overlooked aspect is nutrition. Certain foods have been proven to enhance memory and cognitive function and incorporating them into your child’s diet can improve their academic performance. Here is a list of foods for brain development in children.

7 Best Brain Foods for Kids

  1. Berries:  Berries are high in antioxidants and can protect the brain from oxidative stress and inflammation. Studies have shown that berries, especially blueberries can improve cognitive function and memory in both children and adults. You can add berries to Greek yogurt or bake muffins, cakes, and pancakes.
  2. Nuts and Seeds:  Nuts and seeds are high in healthy fats, vitamins, and minerals that are essential for child brain development. Some nuts such as walnuts are rich in omega – 3 fatty acids which are vital for brain function and memory. You can add nuts and seeds to your child’s diet by sprinkling them on their cereal or yogurt or giving them as a snack.
  3. Leafy Greens:  Leafy greens such as spinach, kale, and collard greens are high in folate, a B vitamin that is essential for cognitive function. Studies have shown that folate can improve memory in children and adults, hence, can be included in brain diet for kids. You can incorporate leafy greens into your child’s diet by adding them to their sandwiches, smoothies, or salads 
  4. Fish: Fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which are essential for brain health and memory.
  5. Dark Chocolate: Dark chocolate contains flavonoids, which are antioxidants that can improve brain function and memory. You can incorporate dark chocolate into your child’s diet by giving them a small piece as a dessert or snack.
  6. Eggs: Eggs are high in choline, a nutrient that is essential for brain function and memory. You can incorporate eggs into your child’s diet by making them for breakfast or adding them to their sandwiches or salads.
  7. Whole Grains: Provide a steady supply of glucose, the brain’s main energy source. Examples include whole wheat bread, brown rice, and oatmeal.

5 Worst Foods for Kid’s Brain

  1. Sugar: High intake of sugar has been linked to cognitive impairment and a decrease in brain function.
  2. Trans Fats: These unhealthy fats can have negative effects on brain health and development. Examples include fried foods, packaged snacks, and baked goods with hydrogenated oils.
  3. Processed Foods: Many processed foods contain high amounts of sugar, salt, and unhealthy fats, which can have negative effects on the brain and overall health.
  4. High-Fructose Corn Syrup: This sweetener has been linked to negative effects on memory and learning.
  5. Artificial Food Dyes: These may contribute to behavioral problems in children, such as hyperactivity.

Healthy Meal Plan for Kids

Kids are moody and picky eaters. Mostly showing tantrums in the name of vegetables makes it difficult for the parents to feed them. Parents are primarily worried about the nutrition intake of their child and whether the kid is getting enough calories, macros, and micro in their diet.

OptionsMorningBreakfastMid-day SnackLunchEvening SnackDinnerDessert
Option 1A small cup of milk with a handful of nutsDosa with coconut chutney for upma with veggiesBanana Dal, rice sabzi with Vegetable raitaRoasted Channa with gurRajma masala with rotiDark chocolate-covered almonds
Option 2A small cup of milk with a handful of nutsScrambled Egg with whole-grain breadCarrot sticks with hummusChicken vegetable ricePopcorn with parmesan cheeseKeema with rotiBaked Apple slices with cinnamon
Option 3A small cup of milk with a handful of nutsChicken sandwichTrail mix with nuts, seeds, and dried fruitEgg curry with riceGreek yogurt with berries and granola Chicken curry with rice and green beansRice kheer with saffron 

Start Your Transformation Journey Now like neha
Start Your Transformation Journey Now!

5 Easy Recipes for Kids

1. Chicken Sandwich

Chicken sandwiches are a popular and delicious food item enjoyed by many people around the world. They typically consist of a boneless chicken breast patty placed between two slices of bread or a bun, along with various toppings and condiments.

2. Suji Taco

Sooji, or semolina or rava, is a coarse flour made from durum wheat. While it is commonly used in various Indian dishes, it can also be used creatively to make unique recipes like “Sooji Tacos”

3. Homemade Cereal Balls

Homemade oats cereal balls are a nutritious and convenient snack that you can make easily. They are typically made with a combination of oats, nut butter, and sweeteners.

4. Rajma Patty

Rajma Patty is a delicious and protein–rich vegetarian dish made from kidney beans (Rajma). It is similar to a burger patty but with the flavors of Indian spices.

5. Moong Dal Chilla

Moong dal chilla is a popular Indian Savory pancake made from ground split yellow mung beans (moong dal). It is a healthy and delicious dish that can be enjoyed for breakfast, lunch, or a snack.

Check out our 15 Healthy Tiffin Recipes


Remember, a balanced diet with a variety of foods is essential for your child’s overall health and development. Encourage healthy eating habits and limit the consumption of foods high in sugar, unhealthy fats, and processed ingredients.

Hear from our client

Shares :
About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.
Get inspired
New from our kitchen

Related Posts