by Jim Golick, CCN, LNC

Now that the school year is under way, many concerned parents begin searching for ways to help their kids perform and concentrate in school. Before drug solutions are considered, let's focus on the crucial role diet plays in mental and emotional performance.

It is true that we are what we eat. Unfortunately, too many of us are eating too much of a good thing. The Standard American Diet is making us "overfed, but undernourished." Many times children have allergy-like sensitivities to commonly consumed foods. Often these are chronic, hidden and delayed reactions. Symptoms are many and varied. This combined with the lack of key nutrients can have dramatic consequences on body and brain functions. Genetic differences may also dictate a greater need for certain nutrients for one child while another seems to do fine on an apparently nutrient-poor diet. Usually it is the kids with the average or below average grades who may benefit the most from dietary modification and nutritional supplementation. Generally the more factors one incorporates, the better the outcome. Here are a few basics, which can spell the difference.

Eat a substantial breakfast, preferably one with adequate protein and essential fats. Consider eggs (yes EGGS!), reduced fat turkey bacon or sausage, almond butter or peanut butter on Ezekiel toast. Make high protein fruit smoothies in a blender as follows: Start with goat milk, soymilk, rice milk or diluted pineapple juice. Add berries or banana, a few ice cubes and whey or soy protein powder. Add 1-tablespoon flaxseed meal or flaxseed oil. Blend and then drink slowly. This type of breakfast tends to last longer through the late morning and can spell the difference especially on a test-taking day in terms of improved concentration and alertness.

Reduce consumption of cow's milk. This is a common contributor to GI distress, (tummy aches, gas, constipation, diarrhea) eczema, sinus and ear problems. Substitute soymilk, goat milk or rice milk. Reduce consumption of wheat. This includes all supermarket bread, toast, pancakes, waffles, bagels, many cereals, pastries, muffins, etc. These foods are implicated in many allergy/sensitivity symptoms such as constipation, gas, brain fog, depression, lethargy, and eczema. Substitute Ezekiel bread, rice-based bread, and rice-based pancakes, cereal and waffles. (These are all available at local Fruitful Yield and Here's Health stores).

Snack on nuts and seeds and fruit. These are some of the very best dietary sources of minerals such as iron, zinc, manganese, potassium, and chromium. These minerals all play crucial roles in brain thought and memory. In addition they are far superior to typical store-bought sugar laden snacks and cookies which contribute to blood sugar swings and mental fog. Make your own trail mix with almonds, sunflower seeds, pumpkin seeds, walnuts, and raisins, chopped dried apricots, etc. Also consider Balance Bars; which are tasty, convenient affordable, nutrition bars fortified with vitamins and minerals. Almond Brownie is a top seller.

Take your vitamins! A British study demonstrated a 10-20 point IQ increase in about a third of kids given an adequate multiple vitamin. Avoid the ones with artificial colors found in most supermarket and drugstore brands. FDC red #40 and yellow #5 can increase brain histamine levels and impair thinking ability. The B-vitamins can help focus the brain and calm stressed nerves.

Specialty nutrients: Ask about other nutritional factors to help focus and concentration.

Books: Consider the following to help you learn more.

NO MORE RITALIN: Mary Ann Block, D.O.

IS THIS YOUR CHILD?: Doris Rapp, M.D.

DR CROOK DISCUSSES YEAST and DR. CROOK DISCUSSES ALLERGIES: William Crook, M.D.