Power Foods For Your Kids

ALEXANDRIA, Virginia (WUSA)-- With the lazy days of summer just about over, most are getting in gear to start back with their back to school routines.

We've heard it time and time again that a healthy breakfast can provide kids with the fuel to stay energized through the day.

However, registered dietician Alana Sugar says, breakfast is still the most important but it's not the only important food of the day. Sugar advises that parents can help their children start the school year off right with providing them with power packed foods to make it through the day.

"Power foods are foods that are dense or high in nutrients. There are no empty calories in power foods. They include a wide array of whole real foods, which is what children need," says Sugar.

So just what are power foods and why do they work?

Power foods work by simultaneously promoting energy in the body and increasing the mind's concentration and focus.

Sugar suggests, sticking with a breakfast that gives you the most nutrients and protein.

A good power breakfast, Sugar says, can include eggs filled with protein and a brain boosting vitamin called choline.

If kids aren't egg fans, old fashion oatmeal is another good way to start the day.

Dairy is another power food at breakfast or lunch. Next Sugar says look to the colorful veggies and fruits that are rich in vitamins and antioxidants.

Leafy green vegetables, very colorful fruits that are rich in vitamins and antioxidants.

"Dark leafy green vegetables, very colorful fruits and veggies like berries, yellow peaches, mangoes and papaya," says Sugar.

The right proteins and healthy fats at lunch time help to build and replace muscle tissue and keep a child's body growing strong through the day.

"Protein, meats, like chicken and lean beef can be sliced and included in a wrap for lunch and add a bit of pepper for a little extra vitamin C," explains Sugar.

Whereas sugary carbohydrates can cause kids to crash by mid day, whole grains rich in fiber, and protein sources are gradually digested, giving the body and brain a boost when needed most.

To get these sources of whole grain Sugar suggests:

-Darker brown breads

-Nuts

-Seeds

-Avocadoes

-Oats

-Brown Rice

For power food resistant picky eaters, Sugar says don't dismiss hiding the nutrients.

-Buy grain enriched flours

-Bake pancakes, scones, muffins with grain, brown rice flour, whole wheat flour

Last but not least, Sugar suggests even attempting to make a dessert a power food treat.

-Black beans in foods such as brownies. Black beans are a good source of fiber and iron.

Black Bean Brownie Recipe (Credit: Whole Foods):

1 (15-ounce) can no-salt-added black beans, drained and rinsed 3 large eggs 1/3 cup melted butter, more for the baking dish 1/4 cup cocoa powder 1/8 teaspoon salt 2 teaspoon gluten-free vanilla extract 1/2 cup plus 2 tablespoons cane sugar 1/2 cup gluten-free semi-sweet chocolate chips 1/3 cup finely chopped walnuts

Preheat oven to 350°F. Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla, and sugar in the bowl of a food processor and blend until smooth. Remove the blade and carefully stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

Per serving (1 brownie/about 2oz/60g-wt.): 160 calories (80 from fat), 9g total fat, 4g saturated fat, 50mg cholesterol, 35mg sodium, 17g total carbohydrate (2g dietary fiber, 12g sugar), 4g protein