Good nutrition not only builds a healthy body, but it can also boost healthy brain development for your preschooler. Eating a nutritious diet early in life may improve IQ scores later, according to a 2011 study published in the "Journal of Epidemiology and Community Health." A diet rich in fatty acids, whole grains, fruits and vegetables may also improve your preschooler's focus while reducing sleep disturbances and behavioral issues, according to the University of Maryland Medical Center.
The human brain is made of 60 percent fat, and the fatty acid DHA is the primary long-chain polyunsaturated fat used by the body for brain development. The body can't make DHA, or docosahexaenoic acid, but gets it from omega-3 fatty acids, found in fish, such as salmon, light tuna and sardines, as well as seeds and some plants. Low levels of DHA have been implicated in behavioral disorders, including attention-deficit and hyperactivity disorder, according to the University of Maryland Medical Center. For optimal brain development and focus, feed your preschooler three servings of fish -- such as salmon, catfish, halibut or light tuna -- each week. Avoid tilefish, swordfish, albacore tuna, shark and mackerel, which are typically high in mercury, according to Dr. Alan Greene, a pediatrician at the Children's Hospital at Stanford University. Add sunflower and pumpkin seeds to cereal, granola bars and snacks.
Grains and vegetables contain carbohydrates, which provide energy for your child's developing brain. The body breaks down the complex carbohydrates found in these whole foods slowly into glucose, or sugar, for sustained energy. Foods such as soda, chips, cookies and doughnuts, on the other hand, contain refined carbohydrates. These carbs are digested quickly and raise blood sugar levels briefly. Your child may experience a surge of energy, followed by sluggishness, irritability or hyperactivity, as blood sugar levels drop. To maintain healthy brain development and focus, limit junk food and sugary drinks. Offer three servings of vegetables and four to five servings of whole-grain foods, such as brown rice, quinoa, oats and whole-grain breads and pasta, every day, according to the U.S. Department of Agriculture.
The brain uses more oxygen and produces more energy than any other part of the body, making it highly susceptible to oxidation, according to the Dr. Joel Fuhrman's Disease Proof website. Oxidation causes cell damage or even cell death, which can increase the risk of neurodegenerative diseases, such as Parkinson's and Alzheimer's, later in life. This is one more reason to push the vegetables and fruits, which are high in antioxidants. Offer a wide variety of produce, including leafy greens; orange vegetables, such as squash and sweet potatoes; and bright purple, blue or red foods, such as tomatoes, peppers and berries.
A Balanced Approach
Preschoolers have small stomachs and may eat only a few tablespoons of food at each meal. Thus, it's especially important to make sure those meals are nutritionally solid. To regulate blood sugar levels, offer three meals and two snacks daily. Combine complex carbohydrates with protein, such as yogurt, turkey or cheese, which slows digestion even more for sustained energy and focus.
- From First Kicks to First Steps; Alan Greene
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Food for the Brain: How to Build a Healthy Brain?
- Foods That Fight Disease; Leslie Beck
- Disease Proof: A Child Needs a Healthy Diet to Build a Healthy Brain
- Journal of Epidemiology & Community Health: Are Dietary Patterns in Childhood Associated With IQ at 8 Years of Age?
- U.S. Department of Agriculture: Healthy Eating for Preschoolers
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