The Good Foundation
For growing kids, the ability to concentrate is closely linked to diet.
What they consume throughout their day plays a crucial role in how well they can harness their mental energy to master new skills, retain information and stay engaged with their surroundings.
As an Australian TV advertisement in the mid-2000s declared, fuelling children with brain-boosting foods helps them “fight the fuzzies” throughout a busy day at preschool or school.
While it’s not always easy to incorporate healthy ingredients into meals that appeal to youngsters, we’ve found some of Jamie’s recipes that not only taste great but aid cognitive function.
Here’s what to include in your cooking to keep your little ones happy, alert and ready to learn.
Green vegetables
It’s no secret that green veggies are packed with nutrients that keep us fighting fit – and there are just as many mental benefits, especially for developing minds.
Many green vegetables contain antioxidants, which studies have shown can improve memory, ward off brain fog and protect against conditions like dementia later in life.
Fish
Fish is filled with an abundance of attention-powering fatty acids, making it a fantastic and versatile protein option to keep your children in the zone.
Convincing kids to swallow a daily fish oil capsule is a hard sell given the unique aftertaste, so regularly using salmon or tuna in meals is the best bet for their regular dose of Omega-3.
Lean beef
Iron is one of the best minerals to steel the mind (pun intended) – and there’s plenty of it in lean beef.
By chowing down on steak or ground beef, your kids will improve their recall and feel less fatigued, allowing them to perform to their potential.
Starchy carbohydrates
As Jamie notes, starchy carbohydrates are the brain’s preferred energy source.
Included in this food group are pasta, bread and oats – all of which contain iron and zinc as well. Just make sure to opt for the wholemeal varieties to improve the fibre and nutrient content.
Fruit and dairy
Healthy snacking is imperative for replenishing mental energy and maintaining focus. Jamie recommends fruit (with nut butter for some extra flavour) and low-fat yoghurt.
Hydration is also critical, so ensure your children are consistently drinking water.
Here are some of our favourite Jamie Oliver brain boosting recipe ideas:
Frozen fruit smoothies
https://www.jamieoliver.com/recipes/fruit-recipes/frozen-fruit-smoothies/
Fresh fruit smoothies are delicious and include ingredients that will give your kids the best start to their day, or an after school pick up!
Veggie fritters
https://www.jamieoliver.com/recipes/vegetables-recipes/green-veggie-fritters/
These veggie fritters are quick, easy & can be made with any leftover veggies you have in the fridge. The best part? They last well so are the perfect lunchbox addition!
Pesto pasta
https://www.jamieoliver.com/recipes/pasta-recipes/pea-popeye-pesto-pasta/
This pesto pasta is packed with veggies and a super fun green colour. Perfect for a quick easy dinner and leftovers can be taken in your child’s lunch box the next day, the starchy carbohydrates will keep their brain sharp throughout the day!
To find more nutrition-packed recipes, follow @thegoodfoundation on Instagram.
If you want your kids to learn some of Jamie’s best cooking tips and tricks you can book them into Jamie’s ministry of Food face-to-face or online cooking classes here: https://www.thegoodfoundation.com.au/courses/
