Are there foods that can make our children smarter? Experts on childhood nutrition answer with a resounding yes! Dr. Goulda Downer, adviser to the National Black Child Development Institute, explains that nutrient rich foods play an essential part in development of the mind and scholastic achievement. A balanced diet with grains, eggs, fish, lean meats, vegetables and fruits helps children work at their mental and physical best. Eating for A's begins with a healthy breakfast--our brains need fuel in the morning to keep us attentive and sharp. And healthy snacks--raw veggie sticks or the Dreamsicle Milkshake above--help little ones grow and glow.

BRAIN FOODS

Nutrient-rich foods bolster academic and athletic performance in children. To make sure your child's diet passes the test, follow these guidelines provided by Dr. Janice Stuff of the Children's Nutrition Research Center of the Baylor College of Medicine in Houston:

Carbohydrates--Because children need extra fuel for growing, the bulk of their calories--50 to 55 percent should come from complex carbohydrates. This group includes such grains as rice, grits, oats, barley, corn and pasta and vegetables and fruits.

Proteins--Amino acids, the chief components of proteins, are the building blocks of our bodies. We can't store protein, so we need a new supply daily. Make sure at least 15 to 20 percent of the calories in your child's diet come from proteins like lean meats, chicken, turkey, fish, eggs, dried peas, beans or tofu.

Fats--Don't place a child under the age of two on your low-fat diet; a toddler needs fat to fuel the rapid development of his body and brain. Between the ages of 3 and 5, children should get slightly more than 30 percent of their calories from fat. Select health-enhancing fats, such as those found naturally in whole-milk or soy products, nuts, canola oil and vegetables like avocados.

Vitamins and minerals--The ABC's of good nutrition--vitamins--are vital compounds that perform dozens of functions affecting a child's energy, vision and memory. Minerals, such as iron and calcium, are also crucial to a child's physical and mental growth. Deep-colored vegetables and fruits provide an excellent supply of both. Follow the five-a-day plan: three servings of vegetables and two servings of fruits, with one of the five being rich in vitamin C (greens, citrus, tomatoes) and one rich in vitamin A (sweet potatoes, carrots, mangoes). And remember, raw vegetables and fruits make ideal snacks.