Healthy meals that boost brain health

In my last column, I discussed some of the foods that can help boost brain power. But what should a diet rich in these foods look like? I practiced on my son this week, and designed an example of some delicious meals that can also ensure optimal brain health in your kids:

Breakfast: Whole grain English muffin with peanut butter and banana

This will start my son off with an increase in focus and chill him out a bit. The carbohydrates and protein in the bread and peanut butter will also fuel his brain to learn for a longer period of time.

Lunch: Turkey and avocado with milk and a piece of chocolate for dessert

The turkey and milk will give him a boost in mood, while the avocado will boost his brainpower for the afternoon. The small amount of sugar in the chocolate will give him a little burst of quick energy to use in his next class while also providing a little caffeine, which will clean out the brain cloud he got from the lunchroom!

Snack: Apples and light cheddar cheese with grapes

Since this is the time of the cranky, tired pre-dinner lull, this snack is ideal. The hard, but light cheese will keep the calories down while adding energy producing and behavior regulating chemicals for the afternoon. The apples will keep the brain clear and efficient and contribute to overall brain health.

Dinner: Fish!

My children love salmon and spinach, so that's my choice here. The fish will provide the long-term boost to their cell membranes keeping their brains strong, efficient, and active. The spinach will keep his brain working through the dinner chores and bedtime instructions. For dessert, I'm going with a healthy banana oat cookie. This will relax my son before bed and get him in a good mood before bed. Now he can sleep peacefully and get ready for the morning.

Cheers to another day of healthy brain functioning (with red wine for mom, of course – since red wine has also been shown to be high in antioxidants and prevent Alzheimer's). We need all the help we can get

See the next blog in the series for some tips on brain balancers, brain busters, and brain boosters!

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