What is ‘Brain Food’?
Want your kids to achieve success and happiness at school? The first place you need to look is down at their plate. Good nutrition is an absolutely vital part of brain development. For children as well as adults, specific foods are important to help with focus and emotional wellbeing. Lunchbox meal prep will save time in the week, and help you stick to your weekly budget. What’s more, preparing extra meals in advance means that you can pop ‘em into the freezer and swap them out when you need a little variety in your week. Meal prepping will help you ensure that both you and your kids eat a regular and consistently healthy diet.
Nutrition is just as important for the mind as it is for the body. Did you know that some foods are classified as ‘Brain Foods’ – meaning that they are especially beneficial for the brain? The brain needs plenty of water as well as specific foods to help kids and adults remain healthy and on top of their game. By feeding the brain the right stuff we stay focussed, concentrate for longer, improve memory retention, and improve mental health. We know it’s difficult to budget when feeding growing kids. But with a little lunchbox meal prep, brain food doesn’t need to break your budget.
Read the science below, or skip past all the technical stuff and get straight to the recipes for your lunchbox meal prep at the end!
Let’s Talk Carbs and Grains
What to eat:
- Oats (used to make granola and porridge, or ground up to substitute wheat flour when baking)
- Brown rice and brown rice noodles
- 100% whole grain pasta or spaghetti (in moderation)
- Sprouted whole-grain bread (in moderation)
- Buckwheat (a type of flour that can be used to substitute wheat, and is also used to make soba noddle’s)
- Legumes (think beans, chickpeas, and peas)
- Corn and corn flour
- Teff and quinoa
- Fresh fruits and vegetables
- 70% or more sugar-free dark chocolate
What to avoid:
- White bread
- White rice and rice noodles
- Refined wheat spaghetti and pasta
- Highly processed foods (think pizza, donuts, cereal, biscuits, crackers, potato chips, cookies, etc. – sorry!)
- Other high-sugar and high-fat foods and drinks (like soda, deep-fried carbs, processed fruit juice, salad dressings, candy and chocolate, etc.)
- Added refined sugar or artificial sweeteners like Aspartame
The Science:
Carbs are absolutely necessary for both kids and adults. Eating the right brain-friendly carbohydrates keeps energy levels stable, allows you to concentrate for longer, and you won’t feel the need to reach for those snacks to keep your brain on-task. As one of the basic food groups, carbs are fundamental.
These ‘good’ carbs are complex carbohydrates with a low glicemic index (GI) which release energy slowly, helping both kids and adults stay focused throughout the day. Also, whole grains offer fibre, which keep the microorganisms in your gut happy, and good gut bacteria has been linked to cognitive function improving mental health. Grains like rice, corn and buckwheat contain B vitamins including thiamin, riboflavin, and niacin, which are essential for energy production, production of neurotransmitters and preventing depression. These good carbs also aid in acetylcholine, a neurotransmitter that helps regulate your brain activity during sleep, and tyrosine, an amino acid that helps you produce serotonin (the ‘happy chemical’).
And what if your kids ask you for some chocolate? Studies show that sugarfree minimum 70% dark chocolate is beneficial for your memory, mood and brain function. Consuming cacao increases blood flow to the brain, promotes the formation of synapses between neurons, and is beneficial for the hippocampus – the region of the brain responsible for storing memories. Chocolate improves mood and reduces anxiety (as we all know first-hand!).
Eat the wrong carbs however, and the brain goes into a ‘fog’ due to the rapid rising and falling rollercoaster of blood sugar levels. While pizza, cookies and white bread may be delicious, they are also highly addictive due to this enjoyable ‘hit’ of energy. Unfortunately, all rollercoasters must come down and you will soon feel a ‘crash’ of energy. Gluten, found in barley and wheat products like pasta, bread a beer, contain something called gluten exorphins – which actually have an opioid effect! No wonder your kids (and you) are always asking for pizza and donuts! This type of refined carbs (high GI carbs, refined wheat, simple carbs and sugar) are also stripped of their nutrients during their production processing. Indulging in processed carbs is even linked to mood problems and behavioural disorders. Research shows that refined carbs like white bread and white rice may impair memory of both children and adults, and even increase risk of Alzheimer’s. In addition, eating foods containing refined sugar or artificial sweeteners like Aspartame is also harmful for the brain. This is because elevated glucose in the bloodstream slows down cognitive function and impacts your attention and memory. And artificial sweeteners, although they don’t actually contain sugar, can still lead to these same issues.
If you or your child have been told by a doctor that you need to lose weight, don’t jump on the carb-free fad. Research shows that if you eat a carb-free diet, your thinking and memory will suffer. It is best to follow a diet recommended by your practitioner, and maintain a balanced diet of all the food groups. Just steer clear of those refined carbs and stick to the ‘good’ carbs.
Growing Brains Need Good Fat
What to eat:
- Fatty seafood (seafood products like fatty salmon, mackerel, cod liver oil, seabass, shrimp, trout, herring, oysters, sardines, and caviar)
- Nuts (especially walnuts)
- Seeds and beans (chia seeds, hemp seeds, flaxseeds, edamame beans, kidney beans, soybean oil)
- Avocados
- Coconut oil, olive oil, grape seed oil, sesame oil
What to avoid:
- Red meat (saturated fats)
- Cheese and butter (saturated fats)
- Swordfish, tuna (high in mercury)
- Canola oil (think salad dressing, cooking oil)
- Highly processed foods
- Meat and dairy from cattle, sheep, and goats (Animals that digest grass produce trans fats, trans-fatty acids. Also look for partially hydrogenated oils on the food label)
The Science:
Fat helps kids grow, fueling both their bodies and brains. Did you know up to 70% of the brain is made of fat? The word ‘fat’ might be a scary word for some, but your brain depends upon it! Specific types of fats are an incredibly important nutritional component needed to keep your brain healthy. Put simply, your brain simply loves good fats. But which types of fats?
First up – what are fatty acids? Fatty acids are the building blocks of fat in our bodies. Some fatty acids are essential for your brain as they build cell membranes, and have an anti-inflammatory and antioxidant effect. Your body is capable of synthesising most of the fatty acids it needs – and these types of fatty acids are known as nonessential fatty acids. However, some fatty acids your body is incapable of producing by itself, and these are called essential fatty acids. Omega-3 contains three essential fatty acids (ALA, EPA, and DHA) that are vital for your brain. This means that your body needs to help to produce them – you need to get them from your diet. Omega-3 fatty acids improve memory retention in both kids and adults, and prevent dementia, helping you learn and function efficiently. Feed the brain with Omega-3’s by eating lots of fatty fish, but avoid high-mercury fish like swordfish and tuna – because mercury is a neurotoxin that causes memory problems and poor thinking skills. Omega-3 fatty acid can also be found in walnuts (I knew there was a reason those things look like tiny brains!), seeds and beans, seaweed and algae. Omega-3 is very important for the brain, especially for growing brains – so, if your family can’t get enough Omega-3 in your diet (for example, if you are vegan or vegetarian), you should check with your doctor to change your diet or take a supplement.
Other good fats like Avocados are a great source of folate, which keeps both kids and adults brains sharp and prevent Alzeimers. Olive oil and other vegetable oils are high in omega-6s, which has been linked to preventing Alzheimers, brain inflammation, and depression. Keep your family’s memory sharp and emotional wellbeing healthy by including folate and omega-6 in your diet.
Some fats are not good for your brain! Red meat and most dairy products – butter in particular – are high in saturated fat, and research-based eating program MIND Diet suggests limiting them to improve your memory and stay sharp. And we already covered that you should avoid seafood that is high in mercury, like swordfish and tuna. You also should avoid foods that contain trans fats – these reduce serotonin production in the brain, leading to depression and memory loss. Trans fats, or trans fatty acids, are formed naturally when animals (like cattle, sheep and goats) digest grass – and this ends up in their meat and dairy. Some foods which say they are trans fats free on the label actually still contain a small amount. So, you also should avoid foods with partially hydrogenated oils on the food label.
Kids Need Protein
What to eat:
- Tofu and other soy-based products
- Eggs
- Chicken
- Fatty seafood (seafood products like fatty wild-caught salmon, mackerel, cod liver oil, seabass, shrimp, trout, herring, oysters, sardines, and caviar)
- Nuts (especially walnuts)
- Seeds and beans (chia seeds, hemp seeds, flaxseeds, edamame beans, kidney beans, soybean oil)
- Natural protein powders like pea protein powder
What to avoid:
- Swordfish, tuna (high in mercury)
- Meat and dairy
- Highly processed or deep-fried foods
- Some protein replacement supplement powders that contain added refined sugar or artificial sweeteners like Aspartame
The Science:
Proteins are incredibly important to getting nutrients to your brain cells. Kids need approximately 1 gram of protein per kg of body weight. Proteins help the neurons in your brain communicate with each other through neurotransmitters that are made from amino acids. Protein contains amino acids, as well as omega 3 and 6 fatty acids. As we already covered, these are essential nutrients that your bodies cannot make by itself.
Tofu is a great near-complete protein made from soy plants – and it is also kind on the planet. High-fiber protein like tofu helps to keep your memory healthy and also protect the brain as you get older. Soy-based products (like tofu) have been found to improve cognitive and executive function in older adults. Just be aware that consuming too much soy-based products has been found to impact on the hormones and reproductive system. That is more than one serving of soy foods per day for kids (roughly 1 cup of soy milk or ½ cup of tofu), or over 50 mg of soy isoflavones per day for adults – equivalent to more than 4 standard servings of soy products per day for adults.
Eggs are a good source of several nutrients that the brain needs, including vitamins B6 and B12, folate and choline (a micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory). A healthy child should eat no more than one egg per day, while a healthy adult can eat up to 3 eggs per day. Chicken is a great source of protein, and is also high in choline, and vitamins B6 and B12.
If you are a fan of protein powder, you might want to have a look at the ingredients. Protein powder is great for getting additional protein in your diet – especially if you live an active lifestyle – but many commercial protein powder brands contain added refined sugar or artificial sweeteners. If you need extra protein in your diet, opt for natural protein powders – like pea protein powder – which are high in protein without any hidden nasties.
As we already covered, fatty proteins like fatty seafood, nuts, seeds and beans, are great for your brain! And as you now know, you should avoid high-mercury fish, meat and dairy, and especially highly processed or deep fried foods.
Fruit and Veg
What to eat:
- Broccoli, beetroot, avocadoes, pumpkin seeds and seaweed
- Berries (particularly blueberries, raspberries, strawberries, blackberries, blackcurrants, mulberries)
- Other fruit (especially grapes, pomegranates, cherries, bananas, kiwis, apples, clementine’s and oranges)
- Green leafy vegetables (particularly kale, spinach, collards, brussels sprouts)
- Tomatoes, avocados and cucumbers
- Other roots (especially turmeric, garlic, onion, ginger, carrot, yams, sweet potatoes and potatoes (in moderation and cooked in a healthy way – for example steamed)
- Pumpkin seeds and pumpkin
- Celery and asparagus
- Seaweed and algae
- Acai
- Cinnamon
- Coconut
What to avoid:
- Anything with added refined sugar or artificial sweeteners (like Aspartame)
- Processed fruits or fruit products made with added refined sugar (such as processed fruit juice or soda, pastries, desserts and treats)
- Tinned or frozen vegetables and fruit often contain added refined sugar
- Deep-fried, pre-cooked fruits and vegetables that are high in unhealthy fats and may have added refined sugars
- Alcoholic beverages
The Science:
All kids and adults need to eat plenty of veggies. Pretty much any fruit and vegetables are good for the brain. They are high in antioxidants, multiple types of vitimins, and provide hydration and fibre – pretty much packed with everything a growing brain needs. As a general rule, kids should eat between 2 to 5 serves of veggies per day (depending on their age), and 1-2 servings of fruit.
Some fruit and veggies which have been found to be especially good for your brain include berries, broccoli, beetroot, avocadoes, pumpkin seeds and seaweed.
As you should know by now, avoid anything with added refined sugars or artificial sweeteners like Aspartame. And while some products may be marketed as ‘fruit’, that doesn’t necessarily mean that they are healthy. Many processed fruits are made with added refined sugar or are high in unhealthy fats. So avoid giving your kids bottled fruit juices in place of real fruit.
And it’s no news that you should also avoid alcohol if you want to protect your brain! And for teenagers (and especially for kids!) alcohol seriously damages the brain at this important stage in growth, destroying brain cells that make up the hippocampus, and impairing judgement and good decision-making. People who begin drinking earlier in life are at more risk of seriously impairing their brain developing, performing poorly in school, and developing alcoholism later in life.
Drinking alcohol blocks the chemical signals between your brain cells (which is what makes you feel tipsy or drunk), has a toxic effect on the central nervous system, changes blood supply to the brain and interferes with absorption of vitamin B1 (thiamine), a vital nutrient for your brain. Alcohol also impairs memory and thinking abilities, balance and coordination, and can lead to a range of medical neurological disorders.
Studies show that for adults, drinking alcohol in excess (more than one drink a day for women and two for men) causes lasting brain injury and increased risk of dementia.
The Recipes
These recipes are the quantity for just 1 serving. To make one week (five days) worth of lunches for one person, simply make 5 times the quantity. To make enough for two people for the week, simply make 10 times the quantity listed in this recipe. And so on. You get it.
Ginger Garlic Salmon with Broccoli and Brown Rice
Packed full of protein, this meal-prep got-to is full of everything your brain needs to stay focused and keep the energy levels sustained throughout the day.
- ½ tsp ginger
- ¼ tsp minced garlic
- ½ tsp olive oil
- ½ tsp sesame seed oil
- 1 fillet wild caught salmon (this can be substituted with kidney beans and chickpeas, or tofu steak)
- 1 cup broccoli florets
- Lemon wedge
- ½ cup cooked brown rice
How-to
- Preheat oven to 220 degrees C. Line a baking day with baking paper.
- In a small bowl using a fork, mix ginger, garlic, and oils.
- Place broccoli florets and salmon on-lined baking tray. Gently cover with the marinate mixture.
- Roast in the oven until the salmon is just cooked through.
- Serve with brown rice and lemon wedge.
Blueberry Walnut Salad with Chicken Strips
A light and healthy option for those who don’t need a big lunch, this crunchy salad is full of flavour and has everything your brain needs to stay productive.
- 100g organic boneless skinless chicken breast, cut into strips (this can be substituted with tofu cut into strips)
- ½ egg, whisked
- 2 tsp almond meal
- ½ tsp sugar-free desiccated coconut
- Pinch of chilli powder, chopped garlic, and black pepper
- Handful of baby spinach and chopped kale mix
- A Small handful of blueberries
- A Small handful of walnut pieces, toasted or raw
- ½ an avocado, sliced
- 1/3 cup cooked 100% whole grain spiral pasta
How-to
- Preheat oven to 200 C. Line a baking day with baking paper.
- Combine almond meal, coconut, chilli, garlic, sea salt and pepper in a small bowl.
- Crack egg into another shallow bowl and whisk.
- Coat each chicken strip or tofu strip with egg, wipe off excess and then dip into the dry mixture until covered completely.
- Place strips onto a lined baking tray.
- Bake for 10 minutes. Flip. Bake for 10 minutes more. Remove and cool.
- While the strips are cooking, prepare the salad by combining all the salad ingredients.
- Serve with cooked whole grain pasta.
Hearty Oat and Bean Vegetable Soup
- For this one, you will need to invest in some good-quality leak-proof containers, but I guarantee you it’s worth it! This hearty soup is easy to make and packed full of nutrients your brain will love.
- 1 cup vegetable stock – use unsalted sugar-free vegetable stock
- ½ a celery stalk, chopped
- ½ a carrot, chopped
- ½ a leek, chopped
- ½ a garlic clove, minced
- ½ cup sliced mushrooms
- ½ tsp turmeric powder
- ½ tsp grated fresh ginger
- ¼ cup oats
- ¼ cup canned pinto beans
- 1 slice sprouted whole-grain bread
How-to
- Combine all ingredients except oats and beans in a pot and bring to boil.
- Simmer for 20 minutes or until vegetables have softened.
- Add oats and cook for 15 minutes or until tender.
- Add beans and cook for 5 minutes.
- Serve with 1 slice sprouted whole-grain bread.
