Healthy Eating for Smart and Healthy Kids

happy family in the kitchen

Raising children is a big responsibility. We are in charge of their bodies, minds and nearly everything so they will grow up being healthy, functional and smart adults in the future.

Everyday activities need smart and nutritional balanced meal.  I am as a mother of two boys know many things how to feed and what to give. 

Here are some tips on how to make our kids smarter and healthier by feeding them properly.

There are some superfoods for super kids and why it is so healthy and essential.
By the way, I am not vegan, but I believe that consumption of products like dairy leads to inflammation in the body, so I skip it in my family and also recommend to do same for my clients.

Disclaimer: This is a general advice only and an individual assessment is required in order to provide nutritional recommendations.

So let’s start!



Omega 3: Essential fatty acids help to provide building blocks for nerve system and brain cells development. Low level of omega 3 leads to poor reading skills and poor memory function.

Diets rich in omega-3 fatty acids have been shown to decrease inflammation in the body, as well as boost immunity, reduce symptoms of ADHD, and lower levels of depression.

Where to find: Flaxseed oil, ground flaxseed, wild salmon, walnuts, hemp oil (if it’s legal in your country), chia seeds oil, chia seeds. Good quality supplements.

DHA should be consumed directly from foods rich in DHA, as the conversion from ALA to DHA is ineffective

  • non-animal sources ALA,
  • animal sources DHA.

variety of seeds products

Seeds: They are a great natural source of vitamins, minerals, protein, fat, and fibre. Vitamins of group B are important, but I am going to single out superstar vitamin B5, which is also known as pantothenic acid.

This key nutrient contributes to normal mental performance – so for the brain it’s simple, eat seeds.

Where to find: Raw pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, hemp (if its legal in your country)

rolled oats

Oats: Oats are a storehouse of energy and nutrition and provide an excellent balance of sugar in the blood.

Fibre-rich oats can be used to energize throughout the morning, as these are rich in vitamins B, vitamin E, potassium, and zinc, which help the brain and body to function at its optimum levels.

Where to find: Look for old style rolled oats, organic and non-GMO.

assortment of different yogurt

Yoghurt: There is a link between Gut and Brain. If the gut is working well then the Brain is working well too. Gut health based on probiotics and prebiotics, so introducing coconut yoghurt, full of probiotics, to your child’s everyday diet is a very good idea.

Where to find: Coconut yoghurt for those on the anti-inflammatory diet, or organic dairy Greek yoghurt. (sugarfree)

green and purple fresh juices

Vegetables, Fruits, and greens: prebiotics are of a type of non-digestible fibre compound, which we can find in fresh vegetables and fruits, all kind of greens like Kale, spinach, bok choy, ruccola, green leafy salad.
Antioxidants from fresh products help as they are packed with vitamins, minerals, and antioxidants, which minimize the cell damage that may lead to disease. Nutrients work best in your body when you get them the natural way: in the amounts found in foods and balanced with other nutrients. Super green veggies help fight disease as they are high in nutrients including vitamins C, E, and A, and calcium. They are also loaded with magnesium and potassium.

Where to find: All colour veggies and fruits, green salads and leaves.

fresh berries

Berries: Diets rich in berries significantly improved both the learning capacity and motor skills.
Researchers have found that blueberries help protect the brain.

Where to find: Blueberries, strawberries, raspberries, red, purple, blue grapes.

cocoa beans and chocolate

Dark Raw Chocolate (without sugar and dairy): has powerful antioxidant properties, contains several natural stimulants, including caffeine (good for kids in moderation), which enhance focus and concentration and stimulates the production of endorphins, which helps improve mood.
Where to find: Raw organic dairy free chocolate.

Healthy kids = happy smart kids.

Have a wonderful time to raise your little ones!
If you have any concerns about you or your kids’ diet and would like to improve it, Cauli and Brocc are always happy to help.
Do not hesitate to ask us about our program.


Author: Ksenia Muryshkina on October 31, 2018
My name is Ksenia
I am a Food/Health coach, mum of two boys and owner of “Cauli and Brocc” food coaching.
I am passionate about health and nutrition. Strongly believe that “Food is the medicine” to prevent and to treat illnesses.
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