Do you want your kids to do well in school?Do you want them to be good in sports and music as well?It certainly pays to take a look at the daily diet given. Are your children getting proper nutrition and at the right times?Or are they living on junk food?Do they sleep well?

The human brain is only 2 % of the total body weight,yet it needs roughly 20% of the total calorie intake in order to function correctly. It needs a constant supply of glucose for optimum efficiency.So,the obvious answer to a well oiled brain is to fuel it up with a proper intake of the right amounts of nutritious,well balanced meals.

It has been proved by researchers that a tired brain or a brain that does not get the right nutrition does not do well in academics.And the social life suffers as well in majority of kids who do not have proper food intake.

It is common to see mothers coaxing their children to have their breakfast or finish their milk before they set out to school.It is also common to see that lunch boxes sent to school sometimes come back home still full.It is upto the parent to try finding new ways of getting their kids to eat up the right food in the right quantities.Proper nutrition is the key to good growth and overall development of you kids.Newer recipes combining different varieties,colours and textures often do the trick.

Researchers tell us that it is the brain that first absorbs the nutrition from the food we eat in order to function correctly.Certain "brain foods" boost a child's brain overall growth.In addition,brain function,memory and concentration also improves.Therefore it is imperative that your children get the best nutrients into their bloodstream plus the so-called brain foods as well.Avoiding junk food at all cost is necessary.

Brain Food No.1: Salmon

Salmon is an excellent source of Omega 3 fatty acids DHA and EPA which are essential for brain growth and function.It is commonly seen that those who eat salmon atleast twice a week have sharper minds.Mental skills tests are a breeze for them.Tuna and mackeral also are rich in fatty acids,but the best is salmon.

Brain Food No.2: Eggs

Eggs are always readily available and a great protein source.The yolks also contain choline which is absolutely necessary for brain development.Versatile and interesting ways of cooking and serving eggs for breakfast or dinner helps the kids look forward to mealtimes.

Brain Food No.3: Peanut Butter

Peanuts and peanut butter are an excellent source of Vitamin E,a potent antioxidant that protects nervous membranes.Thiamine is also present which helps the brain and nervous system convert glucose to energy.

The crunchy peanuts can be topped onto salads or icecream or fruits.And peanut butter can be used in sandwiches along with bananas.

Brain Food No.4: Whole Grains

The brain needs an optimal level of glucose for energy throughout the day which is provided by consuming whole grains.The fiber present helps regulate the release of glucose. And the vitamin B that it contains makes sure your kids develop a healthy nervous system.

Brain Food No.5: Oats/Oatmeal

Oats is "grain for the brain",say nutritionists.As a breakfast cereal,kids get the first energy for their brain from oats.Fiber rich oats also keep the children energised throughout the morning at school.Oats are also rich in vitamins B,E potassium and zinc which helps the brain and body to function to optimum levels.

Brain Food No.6: Berries

Berrries such as strawberries,blueberries,cherries all contain powerful antioxidants.The richer the colour intensity,the more nutritive value the berries possess.Vitamin C is also present which is thought to prevent cancer.Improved memory is noticed in those kids that consume berries regularly. The seeds also contain omega 3 fatty acids.

Brain Food No.7: Beans

Beans provide additional energy from protein and complex carbohydrates in addition to fiber and loads of vitamins and minerals.Beans are an excellent brain food as they keep the energy levels up perking up their thinking as well if they had them as part of lunch.

Brain Food No.8: Colourful Veggies

Brightly coloured and fresh vegetables are tremendously beneficial due to the antioxidants present in addition to the essential vitamins and minerals. Antioxidants develop the immunity in addition to keeping the brain cells strong,while vitamins and minerals help the body to function optimally.Fiber present makes sure kids do not suffer from constipation.My hub,Why you Should Eat Fruits and Vegetables discusses this in greater detail.

Using a variety of textures and colour combinations vegetables can be cooked,baked,grilled or simply eaten raw or boiled to add variety at the table for children.Soups and stews can be more flavourful when veggies or spinach is added.

Brain Food No.9: Milk and Yoghurt

Protein and B vitamins present in dairy foods are essential for the growth of brain tissue,enzymes and neurotransmitters.Milk and yoghurt are packed with protein and carbohydrate which is a source of energy or the brain.If your kids refuse to drink their milk,try substituting with yoghurt at mealtimes.Nuts and berries could be added.

Brain Food No.10: Lean Beef

Lean beef is one of the best absorbed sources of iron. Iron is a mineral which is especialy important for the growth of children and helps in beter concentration at school.Beef also contains zinc which aids memory.

Vegetarian children can have an alternative to lean beef with soy and black beans.