Brain food for school lunches

Now that most schools are back in session, it comes time to deal with the endless chore of packing your child's lunch.  Let's admit it, at first every parent can pack a balanced and healthy lunch.  As the school weeks turn into months, lunch can become a casualty of time and energy depletion. 

If you stock up on the following brain healthy foods, packing a lunch to help your child learn is a piece of cake, well maybe that's a bad analogy.

First, please be aware of any special dietary restriction your school may have.  If your child has allergies, the brain foods listed below are not worth the physical reaction.  If you can't get these foods into their lunches, try sliding them into their dinners or breakfasts.

Salmon is a super food.  Salmon is an excellent source of Omega-3 fatty acids, DHA and EPA, which are vital for brain health and development.  If salmon is a no go for your child, try replacing it with similar fish like tuna or mackeral. 

Eggs are another great brain food.  Although some are concerned with the cholesterol in eggs, they do have brain benefits.  The egg yolk contains a substance called choline (found in breast milk) that encourages brain development. 

Whole grains are an easy addition to lunches and a great brain food.  Unlike their bleached white brethern, whole grains provide a stable release of glucose in the body.  The fiber in whole grain is a necessary component for release of glucose.  Whole grains also have an added benefit to the nervous system.

Whole oats or oatmeal are another easy addition for brain health to your child's lunch.  Rich in vitamins B, E, potassium, and  zinc, oats provide the body and brain to operate at ideal levels.  Oats also provide the above mentioned fiber for consistent glucose production and stabilizing energy levels.

Peanut Butter is the next super food.  Do not shoot the messenger.  Peanuts and peanut butter contains a wonderful amount of Vitamin E.  Vitamin E is an antioxidant that protects the membranes in the nervous system.  Thiamine is also found in peanuts and peanut butter, and this aids in converting glucose into energy.  It would be good to remind you that sugar in commercial peanut butter can be high so, read your labels thoroughly. 

Colorful veggies are not only eye candy but, are an outstanding source of antioxidants.  Again these assist in protecting the nervous system.  Many of these veggies contain high levels of fiber, aiding in stabilizing glucose in the body.  Then there are the myriad of vitamins and minerals found in colorful veggies that will keep brain cells strong and developing.

Berries are easy to get most children to eat in packed lunches.  Antioxidant rich blueberries, cherries and strawberries aid the nervous system and help protect brain cells.  Research has linked the Vitamin C in berries to cancer prevention.  The edible seeds in berries are also rich in Omega-3 fatty acids, crucial in brain health and development.

Beans are another great brain food.  Rich in complex carbohydrates and protein, beans also provide fiber and essential vitamins.  Beans help to stabilize glucose and provide a consistent source of energy.

Lean Beef is a brain food.  Iron in lean beef is important for child development and growth.  Iron aids children in concentrating on tasks.  Lean beef also contains zinc, which helps memory.

Milk and yogurt is the final brain super food.  Milk and yogurt contain enzymes which aid in the growth of brain tissue and neurotransmitters.  Milk and yogurt is also full of protein and carbohydrates, which help in brain development and energy levels.  A caveat, check for sugar levels in yogurt and milk products.

Quick lunch packing ideas are found below:

* hummus dip and tri-colored pepper sticks

* yogurt with granola and fruit

* celery sticks with peanut butter

* dried cherries and dry whole grain cereal

* lean beef wraps made with hummus and whole wheat tortillas

* bagel with lox

* low sugar whole grain oatmeal cereal bars

* whole grain pretzels and peanut butter dip

* carrots and dip made with yogurt, honey and chopped nuts