Breakfast

• Breakfast should include a balance of proteins as well as complex carbohydrates and calcium-rich foods. Children who have a balance of calories between carbs and proteins show better learning and performance than children who eat either a high carb or high protein breakfast, according to Ask Dr. Sears. Additionally, complex carbs and proteins are slowly absorbed which delivers an even amount of energy throughout the morning. Some good choices include eggs, french toast, whole grain bread, fruits, oatmeal with berries or walnuts, bran muffins, peanut butter, yogurt, milk or orange juice.
  
  

Lunch

• Kids should skip the juice. Whole fruit has a lower glycemic index than juices which means a more gradual rise in blood sugar. Don't forget that a variety of fruits and vegetables means getting a variety of vitamins and minerals, aiding a healthy diet. Include sandwiches on whole grains, or salads especially those containing proteins that will help jumpstart the brain like meat, eggs or seafood. Other proteins like bean burritos will do the trick as well. Drinking milk, even chocolate milk is preferred to sugary juices or soft drinks.
  
  

Dinner

• Consider salmon patties for dinner, which are loaded with healthy omega 3's, which boost brain power. Lean beef will help fight iron deficiency, a common problem among children that diminishes cognitive functioning. Beef also has zinc which helps memory. Try stir fry or kebabs to make it interesting and include vegetables, especially colorful ones that likely contain healthful antioxidants. Think of beans as brain food, with their nearly ideal combination of protein, complex carbs, fiber and nutrients. Try black beans, lettuce and salsa in pita bread.
  
  

Brain Builders

• Besides iron, zinc, complex carbs and proteins other brain builders are foods with calcium, vitamins C, B6 and B12. Some good brain foods to give children include avocados, bananas, broccoli, brewer's yeast, brown rice, cantaloupe, cheese, chicken, milk, peas, soybeans, spinach, tuna, turkey and yogurt according to drsears.com. (see reference 1)
  
  Aim for a variety of healthy food. Kids easily get stuck in ruts, so involving them in the shopping, menu planning and cooking may tempt them to try unfamiliar things. And just because kids turn up their nose the first time they try something, don't let it dissuade you. Children often need several tries before beginning to like a new food.