Picture this: It’s mid-afternoon, and your toddler is bouncing off the walls after a sugary snack, only to crash into a meltdown an hour later. Or maybe your school-aged child struggles to focus during homework time, leaving you both frustrated and overwhelmed. What if the foods they’re eating are playing a bigger role in their moods, energy, and behavior than you realize?

As a former classroom teacher of over 11 years, I’ve witnessed a variety of different behaviors in children. I’ve even seen the extremes from major tantrums to throwing school supplies and furniture. As moms, it’s important that we consider how food (amongst other factors) impacts our children and their behavior. 

We also must recognize the importance of the best nutrition for our kids to ensure proper growth and development, immune health, cognitive function, bone development, dental health, and disease prevention.

1. Avoid Artificial Preservatives and Colors

Artificial Preservatives and food colors can have a major negative impact on children’s behavior. These additives are linked to hyperactivity and inattention. The impact of these ingredients varies depending on each individual child and their body. However, whether or not your child has a severe fit of misbehavior after eating Takis and colored candy is only part of the issue. In addition to behavior issues, artificial colors can also cause sleeplessness, aggression, and exposure to carcinogens (substances that cause cancer).

A cleaner, whole-food-based diet can alleviate some of these behavioral concerns.
 

What to Avoid:

• Foods and juices that are artificially colored
• Processed foods 
• Examples: breakfast cereals, baked goods, ice cream, popsicles, soda, candy, frosting, some juices and yogurts, etc.

2. Be Mindful of Gut Disrupters

The gut (gastrointestinal system) breaks down food and absorbs nutrients for the body. 80% of the immune system is housed in the gut. This means that a healthy gut is important in order to have a strong immune system that doesn’t get sick frequently. The gut also produces hormones that help regulate mood. 

Poor gut health can lead to poor mood, weak immune system, bowel issues, bloating, gas, headaches, etc.

A diet of processed foods can disrupt gut health and lead to imbalances in the microbiome that affect neurotransmitter production. We can keep our children’s gut healthy by avoiding giving them gut-disruptive foods like gluten, processed foods, fried food, processed meats (e.g. deli meat, hot dogs), refined grains (white bread, pasta, white rice, etc.), artificial sweeteners (e.g. saccharin, sucralose, and aspartame).

Focus on foods that will support gut health like foods with fiber, foods with Vitamin D, bone broth, Omega-3’s, fermented foods, and other foods rich in probiotics.

Also, be aware that products like dishwasher detergent and pods are made with chemicals that are harmful and disruptive to the gut. If you choose to use commercial dishwasher detergent, be sure to rinse your dishes with hot water before using them to eat with. Read labels on hand soaps, household cleaners, and disinfectants because these often disrupt the gut. 

Keep in mind that antibiotics also disrupt and alter the gut microbiome. If you or your children absolutely must take antibiotics, be aware that the gut microbiome will need to be recovered with pre- and probiotics and a healthy diet and lifestyle.

3. Minimize Carbs and Sugar

Let’s face it, foods that are targeted towards children are often carbohydrates and/or sugar. Poptarts, cookies, chips, cereals, waffles, processed granola bars, etc. are all refined carbohydrates and sugar. Excessive consumption of refined carbohydrates and sugar can negatively impact children's health. 

High-sugar diets can cause rapid blood sugar spikes and crashes resulting in result in mood swings, irritability, learning difficulties, obesity, cavities, hyperactivity, and negative behaviors. Look for healthier swaps to offer instead of ingredients that wreck the body. Be sure to read the labels on foods because many products have hidden sugars (e.g. ketchup, dressings, etc.)

4. Harness the Power of Protein

Focus on clean protein. One reason why our children tend to want to snack around the clock is because snacks generally are processed carbohydrate and sugar-laden. Children are not full and the ingredients tell their brain to keep eating more-especially foods made with MSG (monosodium glutamate). 

Combine this snack cycle by giving your child high-protein meals. At breakfast consider offering something like eggs, breakfast meat, nuts, beans, or other high-protein items to fill your child’s belly. This will keep them full and satisfied longer throughout the day. High-carb and sugar foods (cereal, pastries, sugary oatmeal, etc.)  usually leave children feeling lethargic and tired or moody as well as hungry shortly after eating. 

Offer protein at lunch and dinner as well. The protein will also help your child’s body grow, develop, and repair itself properly. It will also strengthen the immune system and provide energy. Diets rich in protein can help support proper brain function leading to better balanced behavior in children.

5. Select Nutrient Dense Foods

Ensuring that your child has nutrient-dense foods will keep them strong and healthy.  Poor nutrition, especially deficiencies in omega-3 fatty acids, iron, and zinc, can impair the brain’s function. Nutrient-dense foods are real foods that provide the body with vitamins and nutrients. 

Fruits, vegetables, dairy that isn’t ultra-processed, meats, organic whole grains, bone broth, fermented foods, and healthy fats are all nutrient-dense. Choosing water over juice and sodas will also give the body what it needs to remain healthy.

Nutrient-dense foods support growth, digestion, the immune system, prevent disease, etc.

Easy Ways to Adjust Your Child’s Diet

When you think about the dangers of certain foods in our society it can feel discouraging and overwhelming. Here are some simple ways to get started in improving your child’s diet which will most likely improve their behavior as well:

• Read the labels on foods
• Avoid ingredients that you don’t recognize and aren’t found in nature
• Start the day with a nutrient-dense and high-protein breakfast
• Consider cooking more at home to control what goes into your child’s food
• Consider packing your child’s lunch if they are school-age
• Include more whole foods like fruits, veggies, whole grains, and lean proteins
• Minimize processed foods found in packages, boxes, and cans
• Offer healthy balanced snacks (e.g. apples & peanut butter, cucumbers & hummus, yogurt & berries)
• Stay hydrated with water
• Include your kids in good prep and cooking
• It’s okay to make exceptions & have occasional treats if you need to (e.g. cake at a birthday party)
• Take baby steps (e.g. eliminate food dyes and once that becomes simple, work on the next thing you’d like to change)
• Add healthy fats like grass-fed butter, salmon, walnuts, coconut oil, olive oil, tallow, etc.

Allow knowledge of food to be empowering and not discouraging. Making adjustments where needed will ensure that we keep our families healthy. You may even experience a whole new side of your child by making simple changes to their diet. 

Be encouraged, Mama!