Helping your kids get to the head of the class could be as easy as making a few changes to their dinner plate!

Of course, Sabrina Bublitz, a registered dietician with Cotton-O'Neil Heart Center in Topeka, says acing the course in healthy eating boils down to one simple rule - eating a variety of nutritious foods, including whole grains, fruits and vegetables, and lean protein.

But certain foods can be extra credit for your brain. Take salmon, for example. Bublitz says salmon is rich in omega three fatty acids, which help improve brain function and brain development.

Peanut butter is another so-called "brain food." Bublitz says it is a rich source of vitamin E, which is an antioxident. Antioxidents will protect cells from potentially harmful substances that we may pick up from the environment or from food we eat. Bublitz says peanut butter also contains thiamin, which is a vitamin that helps metabolize carbs, proteins and fats. The carbs are especially important, she says, because the brain uses those as fuel in the form of glucose.

For even more of an antioxidant boost, think colorful fruits and vegetables - especially berries. Bublitz says berries are an excellent sources of antioxidents. Plus, they are a good source of natural sugar. Typically, the deeper and more intense the color, the more nutritious the berry will be.

For a memory boost, scramble up a few eggs. Bublitz says the yolks have choline, which is a neurotransmitter and lipid transporter. That means they will help signals get from various parts of the body to the brain.

Of course, Bublitz says none of these foods is a magic pill for smartness, but they are building blocks for the bottom line, which is an all around healthy, well balanced diet.

For more information:
http://children.webmd.com