How to improve your child’s concentration, attention span and memory by Caroline Noonan


All parents have an instinct to nurture and help their child be all that they can be. We want our children to be healthy, safe and happy, be able to accomplish what they desire and to give them guidance with the skills they need to live their life to their fullest potential. However, do we as parents really consider how what we are feeding our children could directly impact on their brain function and future potential?

In recent years, study after study has shown how important a well balanced diet is to brain function and how intelligence, mood, emotional response and physical coordination - among others - are all affected by what we put into mouths of our children.

So how does food build the brain?

This journey begins at conception. Studies show that during the time spent in the womb half of all the nutrition received by the foetus from the mother is used in brain growth. A human baby’s brain is 11% of its total body weight and the brain consumes high levels of protein, carbohydrates, essential fats, vitamins and minerals. Fats are one of the most important nutrients for the brain as a whopping 60% of the brain is made of fat!

Nourishing your body with enough good fats is vital during pregnancy as, if enough are not available, the foetus robs fats from its mother’s brain to make it’s own. Therefore, if a mother’s diet is low in essential fats during the pregnancy her brain may literally get smaller!

As it grows, the foetus builds thousands of brain cells called neurons; by the age of two a child’s brain contains billions of these cells. So the brain is essentially a network of specialised nerve cells all linked to other neurons. While the number of neurons does not decrease after two, the number of connections between them does. These connections are vital to learning and memory and children are hardwiring these connections constantly. Messages sent between neurons rely on nutrients that we get from the food so what we eat directly influences how your child feels and thinks. If these connections are not made early in life then new research suggests they may never be and they are lost forever. The basic structure of the brain is influenced by genetics however the food you give your child along with what they learn, help develop the structure and through this will influence intelligence.

As a parent how do you ensure optimum nutrition and support your child’s ability to learn?

Top Ten Tips for Boosting Brain Function.

  1. Pack in the ‘good’ fats. These brain-building fats are found in oily fish, nuts, seeds, eggs, wheatgerm and oils such as flax, hemp and olive oil. Top tip: Grind nuts and seeds in a small coffee grinder and sprinkle on yoghurt, breakfast cereal and soups. A small amount of oil can also be stirred into mashed potato, soups, stews and yoghurt.
  2. Help keep your little ones’ blood sugars balanced throughout the day by including wholegrains in their diets such as cereals, pasta, rice etc. Top tip: mix half wholegrain with half white grains until your child is used to the texture and flavour.
  3. Hide some high fibre and protein pulses (such as lentils and beans) in favourite sauces such as bolognese. This reduces the cost of the sauce (as pulses are cheaper than meat) and they break down in the sauce so you’d never know they were there. You can also do this with finely chopped or grated vegetables.
  4. Always ensure your child has some protein with every meal or snack. Good choices include good quality chicken, fish, cheese, nuts, seeds, pulses, live natural yoghurt and nut butters. Top tip: hazelnut butter on oat cakes is a delicious nutritious snack that most children really enjoy.
  5. Choose drinks that nourish rather than damage the brain. Caffeinated and fizzy drinks can cause blood sugar imbalances and nutrient depletion. Water is a great drink for children but if your little ones prefer other flavours then mix fruit juices half and half with either still or fizzy water.
  6. Try to find alternatives to sweet sugary snacks. We have included a great cake recipe with this article but also try some health shop snacks such as Nakd bars. Other sweet alternatives include fruit smoothies, flavoured oat cakes, natural yoghurt with berry puree or a bit of fruit smoothie, homemade wholegrain biscuits or snacks.
  7. Avoid damaged fats found in processed foods as these can take the place of good fats in the brain and reduce brain function. Top tip: Check labels and avoid foods containing hydrogenated or partially hydrogenated fats. Also avoid restaurants where you can smell rancid fats as you walk in – overusing cooking oils will damage them significantly.
  8. Serve up plenty of antioxidant rich foods such as fruits, vegetables, seeds and fish as these help protect the brain from damage. Aim for at least 5 servings of fruit and vegetables per day. Top tip: involve children in preparing and even growing fruits and vegetables and they are more likely to try a wider variety of them.
  9. Some additives found in common foods may not be beneficial to the brain. These include
  • Allura red AC (E129) found in snacks, sauces, soups
  • Amaranth (E123) found in cake decorations, jellies and jams
  • Aspartame (E951) found in snacks, sweets, diet foods and desserts
  • Benzoic Acid (E210) found in drinks, low sugar products, meat products
  • Monosodium Glutamate (E621) found in most processed foods
  • Tatrazine (E102) used as a yellow food colour
  • Sunset Yellow (E110) used as a food colour
  • Saccharin (E954) found in diet and no- sugar products
  • Potassium nitrate found in pate, meats, snacks and cereals
  • Calcium Sulphite (E226) found in burgers, biscuits and horseradish pulp

Variety is key to healthy diet. Children sometimes need to be offered a food 10-20 times before they will accept it into their diet – so don’t give up too early! Also – remember that what counts is what your child eats most of the time, not what they do occasionally so don’t beat yourself up over occasional treats.

Sample 1 day menu

  • Breakfast
    • Porridge with chopped plum/berries and ground seeds with a dollop of natural yogurt
  • Snack
    • Oat cakes with hazelnut butter and ¼ chopped banana
  • Lunch
    • Spaghetti Bolognese with puree vegetables hidden in the sauce
  • Snack
    • Veggie crudités with hummus
  • Dinner
    • Fish with mashed potatoes and green beans
  • Dessert
    • Homemade carrot and walnut cake (see recipe)
  • Drinks
    • Water and/or diluted fresh fruit juice

Supplements for kids (check with your doctor before purchasing supplements for your child)

  • Good quality multivitamin and mineral
  • Good quality essential fatty acid blend with omega 3 and 6
  • If your child is struggling look for ‘brain food’ supplements with added nutrients

Low GL Carrot and Walnut Cake

Another fabulous tea-time treat that you can enjoy without feeling guilty. The walnuts, carrots and eggs in this cake lower the GL score and provide plenty of varied nutrients - delicious with a cup of peppermint tea at the end of a long day. If you choose the walnut topping, this cake will keep in an airtight tin for up to 2 days. If you opt for the cream cheese frosting, cover the cake and store in the fridge for 2 days.

Serves 4

Ingredients

50g (2oz) organic coconut oil or butter (at room temperature)
50g (2oz) Xylitol
50g (2oz) organic soya flour (available from health food stores)
¼ tsp baking powder
50g (2oz) ground walnuts
50g (2oz) chopped walnuts
1 medium carrot (approximately 75g/3oz) peeled and finely grated
2 medium eggs

For the topping choose from…

Cream Cheese Frosting

50g (2oz) low fat cream cheese

½ tsp vanilla extract

1 tsp Xylitol

Walnut Topping

2 tbsp chopped walnuts

1. Preheat the oven to 180C/350F/Gas Mark 4. Grease and line a miniature 10cm/4in cake tin with non-stick paper.
2. Cream the coconut oil or butter and xylitol together until soft and smooth.
3. Stir in the flour, baking powder and ground walnuts until the mixture resembles breadcrumbs.
4. Mix in the chopped walnuts and carrot, then stir in the eggs without beating them.
5. Spoon into the prepared cake tin and sprinkle the chopped walnut on top, if using. Bake for 35 minutes or until the top is risen and golden. Remove from the oven and cover the top with tin foil, then bake for a further 20 minutes or until the cake cooked. (Tip: insert a skewer into the middle – if it comes out fairly clean then the cake is cooked, if it is still runny then it needs a bit longer). Allow to cool before icing with the cream cheese frosting, if using.
6. To make the cream cheese frosting, mix all the frosting ingredients together well. Spread on top of the cooled cake.