What your child eats at lunch is essential to their growing bodies and brain function. If you want your child to do better in school, diet is always the first culprit that you can look at. Certain foods help boost a brain's growth and development and they can improve function, memory and concentration.

Growing bodies need many types of nutrients and the following 10 superfoods will help kids get the most from school. And even better, they are easy for you to create and pack each week

1. Salmon - Omega-3 Fatty Acids are essential for both brain growth and function and salmon is an excellent source of this. Recent research shows that people who get more of these fatty acids in their diet have better mental skills and sharper minds. So, instead of tuna sandwiches make salmon sandwiches. You can mix canned salmon with reduced-fat mayo or non-fat plain yogurt and then add in whatever else you'd like. We like adding chopped celery and carrots along with a little Dijon mustard. Pack this on whole-grain bread and you got an easy lunch!

2. Eggs - They are a great protein source and the yolks have choline which helps with memory development. Send your child off to school with a grab-and-go breakfast burrito or make them scrambled eggs with whole-grain toast. You can even make your own Egg McMuffin at home using a toasted English muffin, topped with a slice of low-fat cheese. This makes a great breakfast, lunch or dinner!

3. Whole Grains - Whole grains provide your brain a steady supply of fiber which helps regulate the release of glucose into the body. The brain needs a constant supply of glucose making whole grains the best option. They also have B-vitamins which help develop a healthy nervous system. It's easy to incorporate whole grains, because these are found in a number of things like breads, cereals, tortillas, wraps and chips.

4. Oats and Oatmeal - Oats are considered "grain for the brain" as they provide excellent fuel for the brain. They are loaded with fiber so it keeps a child's brain fed all day. They are also a good source of Vitamin E, B-vitamins, Potassium and Zinc which help our brains and bodies function at full capacity. Oatmeal can be topped with a number of different things like dried fruit, almonds, honey or fresh fruit. For breakfasts and lunches, you can throw a handful of dry oats into a smoothie, or into pancake, muffin, waffle or granola bar recipes.

5. Peanut Butter - Both peanuts and peanut butter are a great source of Vitamin E which helps protect nervous membranes. It also supplies Thiamin to help the nervous system and brain use glucose for energy. Peanut butter and jelly sandwiches are always a favorite, or switch it up and make peanut butter and banana sandwiches. Peanut butter also makes a great snack when paired with apples, celery or bananas.

6. Beans - Beans are an excellent brain food because they keep a child's energy and thinking level at maximum capacity since they have lots of vitamins and minerals. Kidney and pinto beans especially contain the most omega 3 fatty acids, which is important for brain function and growth. Mash beans and spread them on a tortilla or a pita pocket, add them in salads, salsa or spaghetti sauce.

7. Berries - Berries have high levels of antioxidants and a rule of thumb is, the more intense the color, the more nutrition. Strawberries, blueberries, blackberries and cherries are all known to improve memory, but make sure to eat the real fruit and not artificial preservatives. Berries are an excellent snack for school lunches and can be paired with many items. They can also be added to yogurt, cereal and salads.

8. Milk & Yogurt - Dairy has always been known to be essential for growth, so it's no surprise that it's on our list! Children and teens need 10 times more than the recommended dose of Vitamin D, which is provided by dairy. It's another easy food group to incorporate into meals such as low-fat milk over cereal, yogurt at breakfast or lunch or cheese sticks.

9. Lean Beef - To help kids stay energized and focused in school, they need iron. Lean beef is one of the best sources of iron, and it also contains zinc which helps with memory. For vegetarian options, think black bean and soy burgers. You can also absorb iron from beans, tomatoes, red bell pepper, strawberries and orange juice. Try kebobs on the grill with beef chunks or veggies in a stir fry.

10. Veggies - Colorful veggies have the best sources of antioxidants that keep brain cells healthy and strong. Look for tomatoes, sweet potatoes, spinach, pumpkin and carrots. Try pumpkin muffins or waffles, sweet potato fries or add cherry tomatoes and baby carrots as an easy snack to a school lunch. Another trick is to sneak as many veggies as possible into soups, stews and spaghetti sauces. Your kids will never know how many veggies they are actually eating!