from Chrishonda Brown
April showers signal spring in the air. But are your children in a fog during the stormy testing season? Healthy breakfast is a necessity. Breakfast eaters perform better academically and behaviorally. Here’s how to boost the brain with better breakfast.
Embrace eggs. They contain choline, which is vital for memory and concentration. Try French toast for picky eaters. Make with 100 percent whole wheat bread and top with fresh fruit.
Get nutty. Peanuts contain folate, which improves memory and mental processing speed. Enjoy natural peanut butter on an apple or a few nuts on the side.
Skip the sugar. High-sugar foods and white breads result in energy crashes, likely in the middle of a demanding test or class.
Go bananas. Bananas sharpen focus, mood and memory. Add to whole grain cereal with skim milk.
It’s simple to start your student’s day off with a strong breakfast for success, and don’t forget to eat some yourself!
Chrishonda Brown, who holds a master’s degree in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacookin.ksu.edu/. Like our Facebook page at www.facebook.com/KSREWyco and follow us on Twitter @WyCoSnapEd.
Brain Booster Breakfast Smoothie
Makes: 1 serving
1 cup nonfat milk
1 ½ tablespoons natural peanut butter
1 frozen banana
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon (optional)
Directions:
Wash hands and cooking surfaces. Mix all ingredients in a blender until smooth. Pour into glass and serve immediately.
Nutritional information for each serving: 359 calories, 12g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 44g carbohydrates, 5g fiber, 28g sugars, 136mg sodium, 17g protein, 11% Vitamin A, 22% Vitamin C, 32% calcium, 18% iron.