Eight ingredients you should put on the menu to keep your child's brain smart

Parents are faced with making the right choices for their children's diets as they return to school after a fun filled summer break.

The annual decision about whether to send your kids off to the classroom with a packed lunch or sign up for school meals is looming - but its not just daytime choices parents need to consider. Research has long shown children's meals - whether breakfast, lunch or dinner - can have a major impact on their learning and development, with experts reporting kids who eat well are likely to perform better in the classroom.

The research - dating back to the early 2000s - shows how, much like adults, well-balanced meals and healthy snacks give children more energy to stay focused. A healthy diet also provides the all-important nutrients needed for optimal brain function. Nutrition can also help fight fatigue and bolster mood and behaviour - keeping little ones energised in lessons and motivated to take part in after school activities and sport.

Well-balanced diets are also linked to better sleep, which in turn helps with children's memories, attention span and problem solving skills - as well as better mood and a decrease in absence from school. But, despite this, healthy diets can remain a challenge for many children.

The National Diet and Nutrition Survey - a rolling government programme that assesses the diet, nutrient intake and nutritional status of the general population of the UK - shows pupils of all ages typically have too much sugars, saturated fats and salt in their diets. Those aged 11 to 18, in particular, have been shown to have very low intakes of many vitamins and minerals.

Here’s what you should be putting on the menu to help keep your child's brain sharp - which will help them thrive both in and out of the classroom during the new academic year.

Focus on fibre

Most children lack fibre-rich varieties such as wholegrain breads and cereals, brown rice, wholewheat pasta, oats, beans, lentils, chickpeas, fruit, vegetables, nuts and seeds - despite typically eating lots of energy-providing carbs.

The National Diet and Nutrition Survey reveals only 14 per cent of five to 10 year olds meet their daily fibre target of 20g, while the recommended daily fibre intake of 25g for 11 to 15 year olds, and 30g for those 16 and over is met by just four per cent.

Fibre helps to prevent constipation, which affects one in three children, resulting in many school absences, which in turn impacts exam results. The Children’s Commissioner Report found 78 per cent of children who were rarely absent in Years 10 and 11 passed at least five GCSEs, compared with only 36 per cent who persistently missed school passing at least five.

Fibre also helps maintain blood sugar levels, preventing dips that lead to poor concentration. In one study, primary-aged children performed better in memory and attention tests two hours after eating a high-fibre, compared to a low-fibre breakfast. Good fibre intakes also support a healthy gut microbiome, which is linked to better mental health, mood and behaviour.

Try these fibre-filled choices:

• 2 tbsp hummus with ½ sliced pepper = 6g fibre
• 2 slices wholemeal bread with 2 tbsp peanut butter = 7g fibre
• 2 wheat biscuits with semi-skimmed milk and strawberries = 7g fibre
• Small portion wholewheat pasta with tomato sauce and 2 tbsp sweetcorn = 10g fibre
• Medium jacket potato with ½ can baked beans = 15g fibre

A head for hydration

Mild dehydration can impair memory, concentration, reaction times and mental performance, as the brain is made up of 75 per cent water - so staying hydrated at school should be a priority for all parents. Drinks of any kind count towards their fluid needs, but water is, and remains, the best choice for kids.

The intake of fruit juice should be limited to 150ml a day, while soft drinks are best avoided, especially those containing sugar as the majority of children consume twice as much sugar as is recommended. Milk is a nutritious alternative and may even aid learning – with one study of 12 to 18 year olds finding those consuming milk performing better at school.

Children’s fluid needs depend on their age, body size and activity levels. To help children drink enough, encourage them to check their urine – if it’s pale yellow they’re most likely adequately hydrated. If it’s dark yellow or brown and smelly, they need to drink more.

Count to five

Children and teens should have five portions of fruit and veg a day, just like adults. However, just 12 per cent of 11 to 18 year olds reach this goal, typically having an average of just three portions a day. Fruit and veg add fluid to our diet as most are around 80 to 90 per cent water, and also provide essential vitamin C and folate, which can help bolster psychological wellbeing.

Indeed, studies link veg and fruit, especially berries, to better cognitive function, which include the mental activities that help us think and process information such as learning, remembering, reasoning, planning, decision making and problem solving. To help children achieve 5-a-day, include fruit with breakfast, add at least one vegetable and one fruit to lunchboxes, serve evening meals with at least two vegetables, and encourage snacking on fruit and veg.

Bone up on dairy

Milk, cheese and yogurt are best known for providing children and teens with bone-friendly calcium, but they’re also packed with iodine, which is vital for brain development. Worryingly, seven per cent of four to 10 year olds and almost a quarter of 11 to 18 year olds have very low intakes of iodine so risk deficiency, which could affect learning. Research indicates a moderate to severe iodine deficiency, especially in children, may reduce their IQ by 12 to 13.5 points.

A 200ml glass of semi-skimmed milk provides 43 per cent of a 15 year old’s iodine needs, while a 150g pot of low-fat fruit yogurt provides 51 per cent. Aim for a serving of dairy with each meal, such as milk with cereal for breakfast, a yogurt with lunch and grated cheese sprinkled over pasta at dinner. If plant-based alternatives are used, look for those fortified with iodine (and calcium).

Iron out bad behaviour

One boy in 10, and half of all girls aged 11 to 18, have very low iron intakes, which can hinder the ability to learn, and affect behaviour and emotions. Indeed, studies suggest better iron status is linked to improved attention, concentration, intelligence and memory. Red meat is one of the main sources of iron in UK diets. Others include eggs, beans, lentils, chickpeas, nuts, seeds and fortified breakfast cereals.

Vitamin C aids iron absorption from plants so partner iron-rich foods with vitamin C sources:

• Iron-fortified cereal + strawberries
• Hummus + pepper sticks
• Beans on toast + small glass of OJ
• Lentil curry + tomato and spinach salad
• Handful nuts + kiwi fruit

Oil their brain cogs

Studies show eating more fish is linked to better cognition and academic achievement, but most children fail to eat enough. The NHS recommends two portions of fish a week, including one oily variety such as salmon, sardines, or mackerel – these oily fish are especially rich in omega-3 fats including one called DHA, which is vital for brain function.

However, the average teen only has one portion of fish every three weeks, and just one oily fish serving every six to seven weeks. Encourage them to eat more with dishes like prawn or salmon fajitas, fish pie or curry, seafood kebabs, tinned sardines or mackerel on toast, plus jacket potatoes, sandwiches and salads with prawns, smoked mackerel, tinned tuna, salmon or crab.

D isn’t for dunce

Vitamin D is important for children’s mental health, and low levels have been linked to anti-social behaviour and aggression.

Oily fish, eggs and fortified foods are the main diet sources, but we also make vitamin D when skin is exposed to sunlight between March and September (it’s vital to follow sun safety advice though so children don’t burn).

The NHS recommends all children over the age of four have a daily supplement containing 10mcg vitamin D in the autumn and winter as a safeguard.

The importance of breakfast

Skipping breakfast is common, especially among secondary school students. A World Health Organization study found that eight per cent of 11 year olds and 20 per cent of 15 year olds in England never eat breakfast during the week, with girls being bigger skippers than boys – 24 per cent of 15 year old girls compared with 17 per cent of boys.

It’s bad news for learning too. A review from the British Nutrition Foundation confirms eating breakfast benefits memory, attention and academic performance. A study from the University of Leeds sums this up – children who typically ate breakfast achieved nearly two GCSE grades higher than those who rarely ate this meal.

Try these breakfasts:

• Porridge or overnight oats made with milk, apple and nut butter
• Eggs and tomatoes on wholemeal toast
• Wholegrain cereal with milk and berries
• Wholemeal toast with avocado then a yogurt
• Peanut butter and banana wholemeal bagel and yogurt
• Wholemeal wrap filled with egg mayo and spinach
• Fruit salad with plain yogurt, oats and nuts