The season of homework and PTO meetings is nearly here, meaning it’s time to gear up for a successful school year. A balanced eating plan helps children, and adults, to concentrate, learn and problem-solve, in and out of the classroom. When creating your back-to-school shopping lists, remember to include foods that will nourish your child’s growing brain.
Plan your family’s meals ahead of time and pay close attention to the amount of protein you serve your children at breakfast. Kids should eat about 20 grams of protein before heading off to school to help avoid hunger pangs during morning classes. Breakfast is also a golden opportunity to feed your child brain-boosting nutrients such as omega-3 fats and B vitamins, as well as vitamin D to help boost immunity.
Berries make an ideal side dish at breakfast because they contain compounds that help shield brain cells from every day wear and tear. Whether they are fresh, dried or frozen, blueberries, blackberries, cranberries and strawberries are bursting with powerful antioxidants that can protect the brain and may enhance memory.
Don’t let the hustle and bustle of the impending school year get the better of your family’s health. Planning meals ahead of time can help nourish your little Einstein’s mind and keep your family happy and healthy.
Best Brainy Burrito
Makes one burrito
Prep Time: 10 minutes
Cook Time: 5 minutes
1 large egg
1 low-fat whole wheat tortilla
1 tablespoon low-fat refried beans
ﾼ1/4 cup low-fat cheddar cheese, shredded
2 tablespoons salsa
1/2ﾽ avocado, sliced
Spray nonstick skillet with cooking spray.
Beat egg; pour into skillet and cook, stirring continually, until slightly set, about two minutes. Add cheese. Spread refried beans on tortilla. Cover with a damp paper towel and microwave for 30 seconds.
Spread egg and cheese filling down the center of the tortilla. Add salsa and sliced avocado.
Fold one side of the tortilla over filling. Fold up bottom. Roll securely.
— courtesy of Brandpoint and Eggland’s Best