Your Child's Brain Is Literally Built From What They Eat
5 critical nutrients fuel neurodevelopment. Most picky eaters are missing at least 2. Here’s the research — and the grocery list.
Global IQ shift if iron, zinc, and iodine deficiency were eliminated
Georgieff et al., 2018
Of children globally are iron deficient — the #1 nutrient for developing neurons
WHO Global Database
Taste exposures needed before a child accepts a new food (most parents stop at 3-5)
Spill et al., 2019
A picky eater isn’t just missing calories. They may be missing the literal building blocks of cognition.
DHA for neuronal membranes. Iron for brain metabolism. Choline for myelination. These aren’t optional supplements — they’re structural requirements for a developing brain. The window for maximum impact is right now.
Brain-Building Nutrition Cheat Sheet
Get the Brain-Building Nutrition Cheat Sheet
A free, research-backed guide covering the 5 brain-critical nutrients, a color-coded grocery list, evidence-based picky eating strategies, and a 7-day food tracker.
Inside the checklist:
The 5 brain-critical nutrients with exact food sources — backed by Acta Paediatrica and Nutrients
A color-coded, printable grocery list organized by brain nutrient
The 3 most effective picky eating interventions from a scoping review of published research
The ‘one egg per day’ challenge — the single highest-impact dietary change for most children
A 7-day new food exposure tracker to make the 15-taste rule concrete
Nutrients Covered:
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Every Number in This Cheat Sheet Comes From Published Research
Nutritional influences on brain development during the first 1000 days — iron, zinc, DHA, and choline identified as critical
Georgieff et al., 2018 — PMID: 29468731
DHA and choline synergistically support neuronal membrane integrity and myelination in developing brains
Cohen Kadosh et al., 2021 — PMID: 33435231
Children need 10-15 exposures to accept a new food. Most parents give up after 3-5 attempts.
Spill et al., 2019 — PMID: 30982874
Each 1-point increase in division of responsibility adherence decreases nutrition risk by 21%
Lohse & Mitchell, 2021 — PMID: 33423902
Multi-component picky eating interventions (repeated exposure + role modeling + pressure removal) most effective
Kamarudin et al., 2023 — PMID: 36615899
Nutritional deficiencies during critical developmental periods produce effects on brain structure that persist into adulthood
Cusick & Georgieff, 2016 — PMID: 27473956
Your Child’s Brain Is Under Construction Right Now
The nutrients they eat today become the neurons they think with tomorrow. This cheat sheet gives you the research, the grocery list, and the strategies — in under 5 minutes.
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