Eat to learn

The first few years are crucial in your tot’s life, when he or she is growing and absorbing the most from his environment. While other activities like reading, playing with building blocks and listening to music encourage brain development, there has been substantial debate over the right foods that promote mental growth. Top dieticians in the city talk about why it’s important to provide kids with meals that not only feed muscle and bone, but also memory and cognition:Why brain foodsDharini Krishnan, leading consultant dietician in the city, refers to a common concern among parents. “Parents today are anxious because of the shift to the nuclear family. The child has undue time. There are no elders, like grandparents or sometimes parents, around to give the right advice based on practical experience,” she shares. Bhuvaneshwari Shankar, group chief dietician at Apollo Hospitals, points out that proper nutrition is the key to growth and over-all development of kids. She says that research has proven that a tired brain, which does not get enough nutrition, is not able to concentrate to succeed in academics. “This happens especially if kids skip break-fast — their concentration levels in the classroom come down. The human brain needs constant supply of glucose for optimum efficiency,” she argues.Starting rightStudies on Indian diets have proven that breakfast is necessary, offers Dr Kousalya Nathan, lifestyle management consultant at HUMA Hospitals. “Almost 40 per cent of kids skip breakfast, which affects their performance through the day. Choose something which is not heavy on the tummy and easily digestible,’’ she says. She recommends an omelette filled with vegetables like onion, tomatoes, capsicum or a bowl of whole wheat grain cereal. ‘‘Children would love a milkshake made of dates, walnuts and almonds with iron, fat and B complex respectively, which would be both filling and nutritious,’’ she adds.Good to eatNutrients known to boost brain development are choline, antioxidants, omega-3 fatty acids and iron. ‘‘Foods rich in choline are banana, milk, sesame seeds, lentils, oranges, cauliflower and eggs, all commonly used in Indian cuisine,’’ says Krishnan. ‘‘Include all types of vegetables and fruit in the diet apart from the dals to improve the antioxidants in the diet. These include carrot, papaya, vegetable oil, legumes and nuts,’’ she continues. ‘‘The nutrients DHA and EPA are essential for brain growth and function. These are the omega-3 fatty acids which have healthy fats. Fish like tuna and mackerel are good but salmon is the richest source. The vegetarian sources are nuts, like walnuts and almonds, flax seeds and avocado,’’ adds Shankar. Also, complex carbohydrate-rich whole grains contain folate and other B vitamins which help improve memory function and are also rich in fiber. These include whole grains like wheat, oats and unpolished rice. ‘‘Iron rich foods also improve mental alertness. So, include red meat, poultry, spinach, beans, whole grains and dried fruits in your child’s diet,’’ says Shankar.What to avoidKeep your child away from highly fatty foods, which are sugary and processed as they make children drowsy. Krishnan recommends sleep for at least 10 hours a day, with an hour of physical activity everyday. Nathan says a lot of parents are resorting to nutraceuticals for their school going children. ‘‘Don’t use any kind of chemicals or supplements. Consult a pediatrician or nutritionist to chart out a diet for your child,’’ she offers.