Food for thought: essential nutrients for brain function and development

 

A well-balanced diet in the early years not only helps set up your child for healthy eating habits later in life but also has a direct impact on your child’s brain development and ability to learn.

Shortages of nutrients such as iron, iodine and DHA can impair cognitive and motor development in young children. As childcare providers, we recognize that we play a critical role in ensuring that your child’s growth and development needs are met.

Below we would like to offer a list of nutrients that are essential for optimal brain development and function as well as sources that we implement into our regular menu.

 

Choline

Choline plays many important roles in our bodies, but it is especially known to be critical for brain function and development. Choline supports learning, memory, mental clarity, mental focus and concentration. Some research even shows that memory benefits seen in children supplemented with Choline lasted through the old ages, which suggests that Choline may protect against age-related memory loss.

Sources implemented into our menu: eggs, yogurt, buckwheat, broccoli, cauliflower, salmon

 

Omega-3 Fatty Acids

Multiple studies have shown that omega-3 fatty acids help improve brain function and development in children as well as play an important role in maintaining normal brain function throughout life. One study found a positive association between blood levels of DHA and listening comprehension and vocabulary acquisition.

Sources implemented into our menu: salmon, omega-3 fortified yogurt.

 

Complex Carbohydrates

Complex carbohydrates supply the brain with the necessary fuel and provide a steady source of energy (as opposed to the fluctuations that can be caused by simple carbohydrates). Complex carbohydrates can help your child to be more alert and focused.

Sources implemented into our menu: whole-grain breads, cereals and pastas.

 

Iron

Iron plays a role in cognitive, language and motor development in children. Children with icon deficiency have been shown to score lower in mathematics and language tests.

Sources implemented into our menu: lean beef, chicken, spinach, baked potatoes

 

Zinc

 Studies show zinc plays an important role in cognitive development, memory and affects the child’s capacity to learn.

Sources implemented into our menu: beef, legumes, milk, eggs, whole grains

 

Protein

Proteins form part of brain cells as well as produce new nerve cells. Protein plays a role both in brain growth and cognitive function in children.

Sources implemented into our menu: lean beef, chicken, fish, legumes, milk products, eggs, oatmeal

 

Iodine

Iodine is a micro-nutrient that has been shown to play an important role in brain development in young children.

Sources implemented into our menu: dairy products, eggs, fish

 

Vitamins A, D, B6, B12

The following vitamins have been shown to be important for proper brain development and function in children: Vitamin A, Vitamin D, Vitamin B6 and Vitamin B12.

Sources implemented into our menu: sweet potatoes, spinach, carrots, pumpkin, broccoli, buckwheat, dairy products, lean meat and poultry, fish as well as a variety of fresh fruit.

 

Below we would like to offer a sample of our regular menu for your viewing. We encourage parents to speak to our staff about your child’s dietary preferences to make sure that nutritional needs are met for every child.

 

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	Oatmeal with blueberries, milk (substitute toast, cheese, milk)	Omelet, milk (substitute yogurt, granola, banana, milk)	7 grain cereal, toast, milk (substitute toast, cheese, milk)	Yogurt with granola, milk (substitute toast, cheese, milk)	French toast with cheese, milk (substitute yogurt, granola, banana, milk)
Lunch	Chicken noodle soup, fresh vegetables, bread. Milk	Beef and vegetable stew. Fresh salad, bread. Milk	Mini home made pizzas, fresh vegetables. Milk	Chicken, rice, vegetable soup, bread. Milk	Macaroni and cheese, fresh vegetables. Milk
Snack 1	Fresh Fruit, crackers	Fresh fruit, crackers	Fresh fruit, crackers	Fresh fruit, crackers	Fresh fruit, crackers
Supper	Beef with mashed potatoes, fresh vegetables. Compot	Burgers with roasted potatoes and steamed vegetables. Compot	Chicken with rice and vegetables. Fresh salad, bread. Compot	Buckwheat with meatballs in tomato sauce. Fresh vegetables. Compot	Fish with roasted potatoes and fresh salad. Compot

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	3-grain cereal, milk	toast (whole grain) with cream cheese, milk	oatmeal, milk	omlette, whole-grain toast, milk	3- grain cereal, milk
Lunch	whole grain pasta with cheese, fresh vegetables	chicken soup with beans, fresh fruit	fish with rice, fresh vegetables	chicken meatballs, fresh fruit	baked egg penne with cauliflower, fresh vegetables
Snack 1	omega-3 fortified yogurt	cheese, fruit	pancakes with fruit, milk	french toast, milk	fruit yogurt
Snack 2	cookie, banana	avocado toast (whole grain)	yogurt	pancakes, apple slices	apple slices, crackers

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	buckwheat, milk	toast (whole grain) with cream cheese, milk	oatmeal, milk	3-grain cereal, milk	cheese omlette, milk
Lunch	tuna casserole with broccoli and carrots, fresh fruit	chicken noodle soup, fresh vegetables	vegetable stew, fresh fruit	salmon with rice, fresh vegetables	baked egg penne with broccoli, fresh fruit
Snack 1	pancakes, apple slices	cheese, banana	fruit yogurt	cookie, milk	fruit, crackers
Snack 2	banana bread, watermelon	omega-3 fortified yogurt	fresh fruit salad	crackers with cream cheese	pancakes with fruit