Smart food for smart kids

Smarty pants snacks

Kids often get hungry between meals and can be very demanding when it comes to filling their tummies. Don't give into demands for sugery treats, because although these can give a serotonin boost it will be temporary and will lead to cravings and binge eating as serotonin levels fluctuate.

Instead give them nuts (over 5s only), seeds or fruit (or a mix of the lot) which, are packed full of vitamins, tryptophan and zinc (which is critical for proper growth and development in children, helps keep the senses sharp and encourages a healthy immune system). Fruit also releases natural sugars into the body slowly and gives a sustained effect of mental and physical energy.

Nuts, seeds and fruits can also be added to a variety of meals to give a brain-boost &#8212 try mixing fruit in breakfast cereals or yoghurt, sprinkling sunflower seeds on jacket potatoes and adding cashew nuts to Asian influenced dishes.

- More healthy snack ideas

Lunch for learners

Keep the good work going and the little one's brains happy and healthy with a lunch packed full of the good stuff. Chicken, turkey, avocados and cheese all contain tryptophan. Chicken, pork, bread, rice, pasta and green leafy vegetables also contain those brain boosting B vitamins.

How about a chicken, cheese and salad sarnie or a simple chicken and basil pasta with some cheese grated on top? Basil is also thought to clarify the mind, so perfect for clearing their heads in time for some afternoon swotting!

- Healthy pack lunch ideas

- Get great recipes with the iVillage.co.uk recipe finder

Super star stamina smoothies

Smoothies are a healthy, nutritious way to keep your kids mental stamina up and they love them, so no bribery needed with these little super stars!

They're simple and quick to make and can compliment any meal or separately as a snack and work brilliantly for breakfast. All you need to do is combine 225 mls milk, 1 banana, 3 fresh strawberries, 1 tbsp vanilla yoghurt and 1 tsp honey into a blender or food processor and blend until smooth. You can use any combination of fruit to suit your's and your children's taste.

- 8 fresh and tasty smoothie recipes

Top of the class teas

For dinner the best brain food ingredients include; chicken, fish, pork, turkey, chickpeas, pasta, legumes, rice, cheese, peas, beans and green veggies. As well as containing tryptophan and B vitamins, fish also contains Omega-3, which is great for improving concentration.

Fish cakes with a lovely crisp green salad and lemon wedges are a tasty dinner-time treat for kids &#8212 imagine how impressed they'll be when you tell them they're having cake for dinner!

- Fabulous fishcake recipe
- Fishing net pie recipe
- Chickpea with spinach recipe
- Turkey, pea and ham pot pie recipe
- Chicken wrapped in bacon with spicy bean casserole recipe

Power puddings

Finish the day off with a power pudding that will ensure your kids have all the right ingredients in their bellies and brains for a good night's sleep and a bright start the next day. Packed choc-a-bloc with the feed-good factor of tryptophan and the brainy goodness of B vitamins, fruit salad combines all the right stuff for happy heads.

- Fruid salad with yoghurt dressing recipe

- More fruity desserts

- How to get your kids to eat more fruit