BRAIN DEVELOPMENT AND THE

IMPORTANCE OF THE FOODS WE

EAT
 PROTEIN
S

Why are proteins an important part of your diet?

“Proteins form parts of the insides of brain cells and the connective tissue
around them. They also produce new nerve cells, allowing your child’s brain to
grow.” (Mortensen, K. (2018, June 11). Role of Protein in Brain Function for
Kids. Retrieved from https://healthyeating.sfgate.com/role-protein-brain-
function-kids-4273.html. )
 BRAIN FOODS TO
EAT FOR PROTEIN

Adults
1 cup serving of
Cottage cheese
1 cup serving of
tuna
3 ounces of shrimp
oChildren
1 avocado
1 cup of oats o½ of an Egg
o“Eggs are a great source of protein, and their yolks have choline, an
important nutrient for memory development.” (Brain Vitamins: Can
Vitamins Boost Memory?. (2019). Retrieved 30 October 2019, from
https://www.healthline.com/health/dementia/vitamins-memory-loss)
o1 tablespoon of Peanut butter
o4 tablespoons of Whole grain rice
 Carbohydrates
WHY ARE CARBOHYDRATES AN
IMPORTANT PART OF YOUR DIET?

“CARBOHYDRATES SUPPLY YOUR

BODY WITH THE ENERGY IT
NEEDS TO FUNCTION.”
(SULLIVAN, T. M. (2017, MAY 27).
NOURISH YOUR NOGGIN:
NUTRITION AND YOUR BRAIN.
RETRIEVED FROM
HTTPS://WWW.BRAINLINE.ORG/A
RTICLE/NOURISH-YOUR-NOGGIN-
NUTRITION-AND-YOUR-BRAIN. )
BRAIN FOODS TO EAT FOR
CARBOHYDRATES

Babies and young children Adults

o 1 cup of Fruits
o 1 cup of Vegetables 1 cup of Leafy greens
o 3 ounces of Whole Grains 1 cup of Vegetables
o 2 cups of Milk ½ cup of Sweet Fruit
o “Legumes are an excellent source 2 ½ to 6 ounces of Whole Grains
of protein, B vitamins, iron and ¼ cup of cooked Beans
folate. They have a low GI,
keeping children fuller for longer.
Examples of legumes include
kidney beans, chickpeas and
lentils.” (Carbohydrates - Healthy Kids.
(2019). Retrieved 30 October 2019, from
https://healthy-kids.com.au/food-
nutrition/nutrients-in-food/carbohydrates/)
 Fats
Why are fats an important part of your
diet?
“RESEARCH SUGGESTS THERE MAY BE A POSITIVE
ASSOCIATION BETWEEN OMEGA-3 FATTY ACIDS, ONE OF
THE GOOD FATS, AND BRAIN DEVELOPMENT. IN FACT,
UNIVERSITY OF PITTSBURGH RESEARCHERS FOUND A
DIETARY INTAKE OF FISH AND OMEGA-3 FATTY ACIDS HAS
BEEN SHOWN TO IMPROVE BOTH EARLY BRAIN
DEVELOPMENT AND MIDDLE AGED BRAIN DEVELOPMENT,
WHICH MAY SLOW THE ONSET OF COGNITIVE DECLINE AS
YOU AGE.”
(GOOD FATS AND BRAIN DEVELOPMENT. (N.D.). RETRIEVED
FROM HTTP://WWW.GOODFATS101.COM/HEALTH-
BENEFITS/BRAIN-DEVELOPMENT/.)
BRAIN FOODS TO EAT
FOR FATS

Adults
2 grams of Trout
1 can of Sardines
Babies and 3.5 ounces of Avocados
young children 2 ounces of Cheese
1-2 ounces of Dark
o 1 tablespoon of Almond butter Chocolate
o 3 slices of Cheese
o ½ cup of Cottage Cheese
o 1 tablespoon of Sesame Oil
o 3 tablespoons of Sunflower Seeds
 Vitamins

WHY ARE VITAMINS AN IMPORTANT PART OF

YOUR DIET?

“PROMISING RESEARCH DOES SHOW THAT B-

12 CAN SLOW COGNITIVE DECLINE IN PEOPLE
WITH EARLY ALZHEIMER’S WHEN TAKEN
TOGETHER WITH OMEGA-3 FATTY
ACIDS.”("BRAIN VITAMINS: CAN VITAMINS
BOOST MEMORY?", 2019)
BRAIN FOODS THAT ARE FULL OF Adults
VITAMINS
3 ounces of shrimp
3 pieces of swiss
cheese
1 cup of chicken
1 cup of turkey
Babies and young children 1 cup of yogurt
1/2 of a Banana
½ cup ofBlueberries
4 tablespoons of Sweet Potatoes
6 tablespoons of Prunes
½ cup of Yogurt
 MINERALS
WHY ARE MINERALS AN IMPORTANT
PART OF YOUR DIET?

“AS FAR AS MINERALS ARE

INVOLVED, CALCIUM IS
CONSIDERED TO BE THE NUMBER
ONE VITAL MINERAL THAT
PROMOTES HEALTHY BRAIN
FUNCTIONING.”("TOP 5 VITAMINS
AND MINERALS FOR BRAIN
MEMORY", 2019)
 BRAIN FOODS THAT ARE RICH IN
MINERALS

Adults
1 Handful of nuts
½ cup of Kidney Beans
1 handful of pumpkin seeds
¼ cup of mushrooms
½ cup of dried fruit

Babies and Young Children

½ cup of baked beans
½ cup of peas
¼ cup of dried fruit

This Photo by Unknown Author is licensed under CC BY

 “ONE OF THE MOST IMPORTANT FACTORS IN EARLY CHILDHOOD
DEVELOPMENT IS OPTIMAL NUTRITION AND THE TREATMENT OF
FOOD ALLERGIES AND SENSITIVITIES. DIETARY INFLUENCE OF
DEVELOPMENT BEGINS, NOT AT BIRTH, BUT WITH THE NUTRITION
OF THE MOTHER AND GRANDMOTHER. HOWEVER, THERE IS MUCH
THAT CAN BE DONE TO ENSURE THE NUTRITION OF YOUNG
INFANTS AND CHILDREN SUPPORTS HEALTHY DEVELOPMENT.“
(WILLIAMS, D. (2019). HOW DIET AFFECTS A CHILD'S BRAIN
DEVELOPMENT FROM PREGNANCY TO SCHOOL AGE - FREE BABY
DEVELOPMENT VIDEOS | GYMBAROO | ACTIVE BABIES SMART
KIDS ARTICLES. RETRIEVED 31 OCTOBER 2019, FROM
HTTP://ACTIVEBABIESSMARTKIDS.COM.AU/ARTICLES/DIET-
DEVELOPMENT/)
 Breastfeeding and the importance on brain development

“THERE IS GROWING EVIDENCE THAT BREASTFEEDING IMPROVES THE BRAIN DEVELOPMENT

OF INFANTS. RESEARCHERS AT BROWN UNIVERSITY HAVE DISCOVERED THAT BREASTFEEDING
ALONE PRODUCES THE BEST RESULTS FOR BOOSTING A BABY’S BRAIN GROWTH.
BREASTFEEDING CAN INCREASE A BABY’S BRAIN GROWTH BY 20 TO 30 PERCENT.”
(BREASTFEEDING BOOSTS THE BRAIN DEVELOPMENT OF A BABY. (2019). RETRIEVED 31
OCTOBER 2019, FROM HTTPS://WWW.PSYCHOLOGYTODAY.COM/US/BLOG/THE-ATHLETES-
WAY/201306/BREASTFEEDING-BOOSTS-THE-BRAIN-DEVELOPMENT-BABY)

“"We're finding the difference [in white matter growth] is on the

order of 20 to 30 percent, comparing the breastfed and the non-
breastfed kids," said Deoni. "I think it's astounding that you could
have that much difference so early." ”
(Breastfeeding Boosts the Brain Development of a Baby. (2019).
Retrieved 31 October 2019, from
https://www.psychologytoday.com/us/blog/the-athletes-
way/201306/breastfeeding-boosts-the-brain-development-baby)
 IS DRINKING WATER IMPORTANT FOR BRAIN
DEVELOPMENT?
“Our brains depend on proper hydration to
function optimally. Brain cells require a
delicate balance between water and various
elements to operate, and when you lose too
much water, that balance is disrupted. Your
brain cells lose efficiency.”

(Why Your Brain Needs Water. (2019).

Retrieved 31 October 2019, from
https://www.psychologytoday.com/us/blog/y
ou-illuminated/201010/why-your-brain-
needs-water)
 1. (MORTENSEN, K. (2018, JUNE 11). ROLE OF PROTEIN IN BRAIN FUNCTION FOR KIDS. RETRIEVED FROM
HTTPS://HEALTHYEATING.SFGATE.COM/ROLE-PROTEIN-BRAIN-FUNCTION-KIDS-4273.HTML. )
2. (BRAIN VITAMINS: CAN VITAMINS BOOST MEMORY?. (2019). RETRIEVED 30 OCTOBER 2019, FROM
HTTPS://WWW.HEALTHLINE.COM/HEALTH/DEMENTIA/VITAMINS-MEMORY-LOSS)
3. (SULLIVAN, T. M. (2017, MAY 27). NOURISH YOUR NOGGIN: NUTRITION AND YOUR BRAIN. RETRIEVED FROM
HTTPS://WWW.BRAINLINE.ORG/ARTICLE/NOURISH-YOUR-NOGGIN-NUTRITION-AND-YOUR-BRAIN. )
4. (CARBOHYDRATES - HEALTHY KIDS. (2019). RETRIEVED 30 OCTOBER 2019, FROM HTTPS://HEALTHY-KIDS.COM.AU/FOOD-
NUTRITION/NUTRIENTS-IN-FOOD/CARBOHYDRATES/)
5. (GOOD FATS AND BRAIN DEVELOPMENT. (N.D.). RETRIEVED FROM HTTP://WWW.GOODFATS101.COM/HEALTH-
BENEFITS/BRAIN-DEVELOPMENT/.)
6. ("BRAIN VITAMINS: CAN VITAMINS BOOST MEMORY?", 2019)
7. .”("TOP 5 VITAMINS AND MINERALS FOR BRAIN MEMORY", 2019)
8. (WILLIAMS, D. (2019). HOW DIET AFFECTS A CHILD'S BRAIN DEVELOPMENT FROM PREGNANCY TO SCHOOL AGE -
FREE BABY DEVELOPMENT VIDEOS | GYMBAROO | ACTIVE BABIES SMART KIDS ARTICLES. RETRIEVED 31 OCTOBER
2019, FROM HTTP://ACTIVEBABIESSMARTKIDS.COM.AU/ARTICLES/DIET-DEVELOPMENT/)
9. (BREASTFEEDING BOOSTS THE BRAIN DEVELOPMENT OF A BABY. (2019). RETRIEVED 31 OCTOBER 2019, FROM
HTTPS://WWW.PSYCHOLOGYTODAY.COM/US/BLOG/THE-ATHLETES-WAY/201306/BREASTFEEDING-BOOSTS-THE-BRAIN-
DEVELOPMENT-BABY)
10. (WHY YOUR BRAIN NEEDS WATER. (2019). RETRIEVED 31 OCTOBER 2019, FROM
HTTPS://WWW.PSYCHOLOGYTODAY.COM/US/BLOG/YOU-ILLUMINATED/201010/WHY-YOUR-BRAIN-NEEDS-WATER)