Carbohydrates’ chemical composition is similar to fats. However, 1g of fat yields nine calories, whereas 1g of carbohydrate yields only four calories. Carbohydrates are our bodies’ preferred energy source. When broken down into glucose, carbohydrates are easily used as fuel for the brain and body. But keep in mind that eating an abundance of carbohydrates will not increase your energy level. In fact, excessive carbohydrate consumption leads to fluctuations in blood sugar levels, meaning a “sugar high” followed by a sudden drop. For example, consuming a soda or a candy bar (both of which are high in carbohydrates) midday will give a quick pick-me-up. However, without a protein source to counter the effects of the quick absorption, these snacks will cause the energy level in both children and adults to crash.

Proteins are made of amino acids, eight of which are essential to our body. A complete protein is formed when all eight essential amino acids are present. Some examples of complete protein sources are egg whites, fish, meat, poultry and soybeans. Complete proteins are the most desirable form to consume. These proteins aid in body tissue restoration and growth. An inadequate amount of essential amino acids over a long period of time causes “protein starvation,” which can affect the structure of organs, including the brain. There needs to be a steady balance of nutrients in our bodies in order to function properly and most efficiently. For example, when a child eats a breakfast that is balanced with carbohydrates and protein, his energy level and brain power will be consistent throughout the morning.

Fats slow the absorption process down. Fats can yield a higher number of calories per gram, but they are dense and tend to inhibit digestion of other nutrient-filled foods. When we eat calories in excess from any source, we store what is not used as fat. Fat from our diet has different levels of saturation. The saturated fats are found in such foods as milk, cream, cheese, butter, beef, lamb, pork and many oils. Mono-saturated fats tend to be considered healthier. Examples include olive oil, canola oil and avocados. When baking, these oils may be used as a substitute for butter. In order to balance the amount of fat in our diets, we need to include a small amount of the mono-saturated fats in each meal. Leave the butter off of the table at dinnertime.

Vitamins and minerals are not made by our bodies. However, they are both necessary in small quantities to keep the body in good condition. Vitamins promote and facilitate chemical reactions in the body. They help every system work more efficiently. Vitamin C is needed daily in the diet because our bodies cannot make or store any amount for any length of time. Good sources of vitamin C are citrus fruits, strawberries, melons, broccoli, tomatoes, spinach, peppers and potatoes. Minerals are found in different amounts in almost all the foods we eat. We use minerals to help metabolize the food we eat. In addition, minerals are used for brain energy and transport of messages. Manganese and magnesium are two vital minerals that allow efficient functioning of the brain.