Packing a Punch in Your Child’s Lunch

by Robin P. Williams, MS, RD, LD and Sara M. Galbraith, RD, LD

If you’re looking to boost your child’s brain power and help him soar to the head of the class, brain-building nutrients packed into his lunchbox could be your answer. Research shows certain foods can enhance school-age children’s learning, improve focus and provide enough energy to keep their teachers busy all day!

The foods children eat at lunch can have a great impact on their performance throughout the afternoon. Lunches should be healthy, fun and a tag-team event. The more your kids take part in planning their lunches, the more likely empty lunchboxes will return home.
Powerhouse lunches should contain a balance of brain-building fats, complex carbohydrates and protein. Think about a rainbow when building a smart lunch and include at least three colors for maximum vitamin and mineral content. Try a whole grain, two kinds of fresh fruits or veggies and a protein. Vitamins and minerals protect children’s bodies and brains and help the brain work more efficiently. Buy organic when you can to ensure your child is getting pesticide-free foods.

ACE ITZ: A Perfect Lunchbox Plan

Eating a variety of foods is the best way to ensure children get the nutrients beneficial for growing brains. Include these nutrients to help your child ACE ITZ in school:

Antioxidants – Protect the brain and help boost cognitive function. High amounts are found in blueberries, strawberries and spinach.

Choline – Builds memory cells. Lettuce, oatmeal and eggs contain this nutrient.

Essential Fatty Acids (EFAs) – Structural component of the brain and eyes that help to carry messages from one brain cell to another.Salmon, avocados, seeds, nuts, extra virgin olive oil and canola oil contain EFAs.

Iron – Affects kids’ ability to focus and pay attention. Iron is found in red meat, poultry, raisins, beans and fortified grains.

Tyrosine – Perks up the brain. Turkey, tofu and tuna contain tyrosine.

Zinc – Improves brain function, memory and concentration. Good sources of zinc are beef and poultry.

Add Water, and Don’t Drain His Brain!

Adding water to your child’s lunch is also a no-brainer. Constipation is a common problem of school-age children, according to the American Academy of Pediatrics, causing kids to feel sluggish, lethargic and sometimes anxious and distracted. Adequate fiber, fluids and exercise can help combat this problem. A hydrated brain is a brain ready to learn.

While water is an important component in a healthy lunchbox, some foods your child might be eating now could actually be detracting from his ability to concentrate on his school work. To help children fuel their minds so that they are ready to learn, limit or avoid these foods:

High-Fat Foods—Diets too high in fatty foods could have a negative effect on concentration and memory. Some research shows that adults with diets high in fat are more likely to develop dementia. Also avoid foods containing hydrogenated or partially hydrogenated oils. Sources of these fatty foods include fried foods, chips, snack cakes, pizza and hot dogs.

High-Sugar Foods—Although these foods provide kids with a burst of energy, they also will cause a sharp decrease later. Complex carbohydrates provide a more constant supply of energy, fiber and other nutrients. Foods high in sugar include candy, soft drinks and fruit-flavored drinks. Complex carbohydrates include whole-grain breads, pastas and cereals as well as fruits and vegetables.

Diet Sodas—These drinks offer no nutritional value. Offer low-fat milk, water and 100 percent fruit juice (less than 6 ounces daily). For children who avoid dairy, calcium-fortified soy milk, almond milk or rice milk also might be a good choice. Look for boxed milk and juices that require no refrigeration.

Limiting these foods and providing your child with a nutritious lunch is easier than you might think. Earn high marks from your child by packing this brain-boosting lunch:

Chicken or turkey salad sandwich (include omega-3 fatty acid-enriched eggs and low-fat mayo made with canola oil) topped with lettuce & tomato
Whole grain bread or wrap
Fresh strawberries
Organic yogurt in a tube (or soy yogurt for children with dairy sensitivities)
Bottled water

So, give some of these tips a try to give your child a nutritional advantage, and watch how it can help him achieve!

Robin Williams and Sara Galbraith are registered dietitians and co-owners of ABC Nutrition, an Atlanta-based nutrition practice that offers comprehensive nutrition services for children and adults. They can be reached through their Web site at www.ABCNutrition.net or at 404-663-7272.

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