Download the building blocks of behaviour

Food
H
ave you noticed how certain foods have an impact on your
child’s behaviour? It is likely we have all witnessed some
negative impact from high-sugar foods. Can you recall a birthday
cake extravaganza followed by a spectacular meltdown? An evening
chocolate treat that turned into a struggle with the otherwise
straightforward bedtime routine? Why does this happen? Our brains
have biochemical messengers called neurotransmitters which help
it make the right connections. Certain foods and combinations of
food have an impact on how these chemicals function – for better
or worse.
In previous articles, I have written at length on “the worse”: the
negative impact of quick influxes of sugar and simple carbohydrates
on the nervous system. The problem with sugary foods is that without
fiber, protein or good fat as a buffer, they get quickly broken down so
that they are rapidly absorbed into the blood stream, causing abrupt
blood sugar fluctuations. This “up and down” of glucose leads to a
correlated “unsteadiness” of the brain and nervous system.
THE BUILDING BLOCKS
OF BEHAVIOUR
Protein Power and the
Food-Mood Connection
Time to focus on the “better”! Foods that contain protein have
a positive impact on mood and behaviour and mitigate the
rollercoaster effect of simple carbohydrates. How do they do this?
Proteins are made up of amino acids which provide the building
blocks for neurotransmitters (our “feel good” chemicals). Tyrosine,
for instance, is an amino acid that comes from protein-rich foods
which is converted into the neurotransmitters dopamine and
norepinephrine – the chemicals responsible for alertness and
focused energy. Another amino acid is tryptophan which relaxes and
calms the brain (and is attributed to the infamous “turkey coma”!). A
meal that provides good quality protein will balance both types of
neurotransmitters and provide your child with the fuel to focus, learn
and feel at ease - which usually translates into positive behaviour.
There are twenty two amino acids, nine of which are “essential”,
meaning that our bodies cannot make them and we must obtain
them from food sources. Typically, land animal and fish sources of
protein are called “complete” because they have all nine “essential”
amino acids. Many plant sources, like legumes, nut and most
seeds are called “incomplete” because they need to be paired with
a carbohydrate (think beans and rice, nut butter or wholegrain
crackers) to provide the full complement of essential amino acids.
Hemp seeds are unique in that they are a complete source within a
plant protein.
by culinary alchemist,
dr. heidi lescanec, nd
Photo: Sunny studio / shutterstock.com
Protein is also the key building block in growth and development –
particularly important for children as they grow and their need for
it increases during growth spurts. It is a major component of our
muscles, organs and skin, helps our body repair and make new cells
and assists in proper wound healing.
So what is the take home message? Filling your child’s plate with
protein at every meal (alongside calming carbohydrates, good fats
and a colourful range of vegetables!) will not only support growth
and development, it will help reduce rounds on the behavioural
rollercoaster by providing solid fuel for a steady and supported
nervous system.
WHOLE GRAINS
WHOLE GRAINS
ARE grains that you typically have to cook in liquid in
ARE
that you
typically
have
cook
in liquid
in
ordergrains
to consume.
These
include
oats,torice,
quinoa,
millet,
order
to consume.
These include oats, rice, quinoa, millet,
amaranth,
buckwheat.
amaranth and buckwheat.
ARE NOT a flour product. Even if it is bread made out of
ARE
NOTwheat
a flourflour,
product.
it is bread
of
“whole”
or a Even
bakedif good
treat made
dottedout
with
“whole”
flour,
or added
a baked
treat
dotted
with
flax seedswheat
or other
fiber
in, good
it is not
a “whole
grain”.
flax seeds or other fiber added in, it is not a “whole grain”.
“CALMING” COMPLEX CARBOHYDRATES
“CALMING” COMPLEX CARBOHYDRATES
DO have the fiber intact, and are packed with protein
DO
intact,
and are packed
withslow
protein
and have
good the
fat. fiber
These
accompanying
nutrients
the
and
good
fat.
These
accompanying
nutrients
slow
the
absorption of sugars into the bloodstream and provide
a
absorption
of of
sugars
steady supply
fuel. into the bloodstream and provide a
steady supply of fuel.
DO NOT include simple carbohydrates stripped of fiber
DO
include
simple
carbohydrates
stripped
of fiber
and NOT
nutrients
which
consequently
creates
quick burst
of
and
nutrients
which
consequently
creates a quick burst
energy
followed
by the
infamous crash.
of energy followed by the infamous crash.
SOURCES OF PROTEIN
SOURCES OF PROTEIN
Protein is found in meats, fish, poultry, milk, eggs, cheese,
Protein
found
meats,peas,
fish, beans
poultry,
milk,
eggs,nuts
cheese,
yogurt, is
dried
or in
canned
and
lentils,
and
yogurt,
dried
or
canned
peas,
beans
and
lentils,
nuts
and
seeds and their butters, quinoa, amaranth (seeds that
seeds
andgrains)
their butters,
quinoa,
amaranth
(seeds
that
cook like
and in soy
products
like tofu,
tempeh,
cook
like grains)
and
in soy
products like
tempeh,
miso and
soy milk.
Grains,
vegetables,
and tofu,
fruit also
add
miso
and
soy
milk.
Grains,
vegetables,
and
fruit
also
add
smaller amounts of protein to your diet.
smaller amounts of protein to your diet.
PROTEIN CONTENT OF FOODS
PROTEIN CONTENT OF FOODS
Hempseeds: 3 Tbsp = 10 grams
Hempseeds:
Tbsp = 10
Lentils: ½ cup3 cooked
= 9grams
grams
Lentils:
½
cup
cooked
grams
Peanut butter: 2 Tbsp == 89 grams
Peanut
butter:
2
Tbsp
=
8
grams
Milk and yogurt: 1 cup = 8 grams
Milk
and or
yogurt:
1 cup
= 8 grams
Chicken
turkey:
1 ounce
= 8 grams
Chicken
or
turkey:
1
ounce
Black beans: ½ cup cooked =
=8
7.5grams
grams
Black
beans:
½
cup
cooked
=
Salmon: 1 ounce = 7 grams 7.5 grams
Salmon:
1 ounce = 7 grams
Egg: 7 grams
Egg: 7 grams
DAILY PROTEIN NEEDS
DAILY PROTEIN NEEDS
BY AGE AND WEIGHT (AVERAGE)
BY AGE AND WEIGHT (AVERAGE)
Protein needs differ as your child ages. The
Protein
needs
as for
your girls
childandages.
needs are
also differ
different
boys The
as
needs
are through
also different
girls and
as
they go
growthfor spurts
and boys
puberty.
they go through growth spurts and puberty.
Birth – 6 months: 1 gm/lb = 13 gms/day
Birth
– 6 months:
gm/lb
= 13
6 months
– 1 year:1 .75
gm/lb
= gms
14 gms
6
months
–
1
year:
.75
gm/lb
14 gms
1 – 6 years: .6 gms/lb = 16-24 =gms
1
–
6
years:
.6
gms/lb
=
16-24
gms
7 – 15 years: .5 gms/lb = 28-50 gms
7
– 15 years:
.5 gms/lb
= 28-50
Adults:
.36 gms/lb
= 50-60
gmsgms
Adults: .36 gms/lb = 50-60 gms
Recipes: pages 64-70
62 EcoParent
|
The Neighbourhood Issue
Spring 2016
Spring 2016
The Neighbourhood Issue
|
EcoParent
63