Brain Food For Our Kids

So we have a handle on getting our kids ready for the day, so let’s talk about ways to ensure we keep that healthy momentum going throughout the day.

First let’s talk about snacks, keeping in mind our goal of limiting blood sugar spikes throughout the day. Snacks can often be a big part of your child’s diet, so it’s important that most of the snacks you give him or her are ones you feel good about.

The perfect combination: some fiber (from whole grains, fruit or vegetables), some protein and some fat. It’s a combo that’s sure to satisfy and that will fuel your busy child.

  • Celery with peanut butter: One of my favorites as a child was peanut butter and celery. Things have changed since I was a kids and some schools are “peanut free” so check your school policy. Whole Foods has a great “grind your own” peanut butter without any added junk, but there are also some decent jarred options as well. Almond butter is even better. If your kids are not celery fans, apples are another good option.
  • Hummus and veggies: Are your kids a little more adventurous? What about some hummus with some cut up veges and/or pita.
  • Fruit: Glucose, or blood sugar, is the brain’s preferred fuel and promotes alertness. But that doesn’t mean cookies and candy are good snack choices. Those simple sugars set the body up for a quick spike followed by an equally fast crash. There’s a reason orange slices are the classic soccer game halftime snack — they deliver a quick hit of slow-to-spike natural sugars along with lots of water. Try sliced-up fruit with a yogurt dip, or an apple and a slice of cheddar.
  • Avocado: This rich fruit is full of healthy antioxidants as well as healthy monounsaturated fat, which boosts satisfaction. Try whole-grain chips and raw vegetable strips with guacamole, or roll a slice of turkey with avocado and tomatoes.
  • Nuts/Seeds: Also full of healthy fats, as well as vitamins. A handful of pumpkin seeds gives you your daily requirement of zinc, and nuts are chock-full of vitamin E. Try trail mix with nuts, dried fruit, and chocolate chips or a smear of natural peanut butter on whole-grain bread. This can also be a good way to get some Omega 3s into our kids. Adding some walnuts, flaxseeds and chia seeds can help us get some of these essential fatty acids into our kids.

Let’s talk about hydration:

This is one aspect of health and nutrition that gets forgotten. Being even slightly dehydrated can sap our energy and focus. Water is one of the body’s most essential nutrients. People may survive six weeks without any food, but they couldn’t live more than a week or so without water. That’s because water is the vital for all body functions. It’s the most abundant substance in the body, averaging 60/70 percent of body weight. It helps keep body temperature constant, and it transports nutrients and oxygen to all cells and carries waste products away. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose. And, water is truly a liquid asset for a healthy weight — it’s sugar-free, caffeine-free and calorie-free. 

Kids Total Daily Beverage and Drinking Water Requirements

Age Range   




Total Water (Cups/Day)

4 to 8 years        


Girls and Boys    



9 to 13 years    










14 to 18 years










Teaching our kids healthy habits now will make is easier for them to make the right choices as they get older.

For any questions of concerns, feel free to reach out to Dr. Ryan Hewitt or Dr. Kevin Green Chiropractors from In8 Wellness Ceneter in Beverly. We’re here for you as your chiropractor, your health coach, movement expert and your friend.



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