1. True or false? A high-protein, low-carbohydrate diet is the best source of nourishment for a growing brain. Protein grows muscle, tissue and organs, while carbs cause fatigue and lack of concentration.

2. Your child is cranky, thirsty and in no mood for homework. The best beverage to help him find his equilibrium is:
A/ OJ. Vitamin C provides an instant pick-me-up!
B/ A sports drink. Sugar and electrolytes deliver an energy boost.
C/ Water. We all need some in our bodies, right?
D/ Chocolate milk. The mix of carbs and protein makes this the perfect recovery drink.

3. Antioxidants found in fruits and vegetables help ward off cell damage throughout the human body, including the brain. The best way to ensure your kid gets enough antioxidants is to:
A/ Try juicing! You can’t get enough antioxidants from meals alone; freshly juiced veggies are the only way to obtain enough.
B/ Choose juice-enhanced and vitamin-enriched snack foods for extra fortified nutrients.
C/ “Eat the rainbow.” Offer a wide variety of colourful fruits and vegetables every day.
D/ Go raw. Raw food diets provide antioxidants in their purest form.

4. True or false? The surefire way to spot a brain-fuelling carb is by colour. Brown is best.

5. True or false? A complete protein has all the essential amino acids in the right quantities. Good examples of this protein are meat, poultry, fish, eggs and dairy products.

Find out what your brain food IQ is on the next page...
Correct Answers:
Give yourself 25 points for each correct answer.

1 True or false? A high-protein, low-carbohydrate diet is the best source of nourishment for a growing brain. Protein grows muscle, tissue and organs, while carbs cause fatigue and lack of concentration.

False. Your child’s body uses the amino acids in protein to build brain cells and neurotransmitters, while it converts carbs into glucose for fuel. Both are equally important. A balanced diet—use Canada’s Food Guide as your cheat sheet—provides the best nourishment for a growing brain.

2. Your child is cranky, thirsty and in no mood for homework. The best beverage to help him find his equilibrium is:

C/Water. When kids are mildly dehydrated, they become tired and listless, making it hard for them to concentrate. The best source of hydration is H2O: It provides brain-boosting hydration without unnecessary sugar or empty calories.

3. Antioxidants found in fruits and vegetables help ward off cell damage throughout the human body, including the brain. The best way to ensure your kid gets enough antioxidants is to:

C/Eat the rainbow. Challenge your kid to eat a variety of produce in an array of colours (tomatoes, tangerines, bananas, green peppers, blueberries and beets) every day. The more natural colours in your child's diet, the wider the array of brain-protecting antioxidants she's consuming.

4. True or false? The surefire way to spot a brain-fuelling carb is by colour. Brown is best.

False. Since they take longer to digest, complex carbs make the best “brain carbs.” Check fibre content to ensure your child is getting a steady stream of brain-fuelling glucose. Whether bread is brown, whole grain, white, or enriched, the more fibre, the better. Fruits and veggies are both excellent carb sources, too!

5 True or false? A complete protein has all the essential amino acids in the right quantities. Good examples of this protein are meat, poultry, fish, eggs and dairy products.

True. Plant-based proteins, such as lentils and legumes, are missing one or more amino acids, which makes them incomplete proteins.

What’s Your Brain Food IQ?

100–125: Wow! Want to teach our master class in brain chemistry?
50–75: Good going! You are well versed in brain fuel.
0–25: Don’t panic: Now you know what nutrients a hardworking brain needs.