“We are what we eat”.That is to say, the food we eat is absorbed by our bodies and therefore becomes part of us. But it is not only our bodies and our physical health that is affected by what we eat, but also our brains and central nervous system. While researching my book Happy Mealtimes For Kids, I learnt a lot. I thought I might share some of this with you.
Fluid: The human body is 63 % water, and the brain 77 %. Drinking regularly, and keeping the body and brain hydrated, is absolutely essential to function effectively. By the time a child is thirsty they are already dehydrated, and even mild dehydration can cause headaches, tiredness, loss of concentration and irritability. Trials have shown that if children take a bottle of water into school, and are encouraged to drink at regular intervals during the day, there isn’t the dip in concentration and learning that is often experienced in late morning and afternoon.
Hidden caffeine: Although we are unlikely to give a child a cup of strong black coffee, the equivalent amount of caffeine can be found in a can of many fizzy drinks. Caffeine is a powerful stimulant and acts immediately on the central nervous system, giving a powerful but short-lived high. Studies have shown that even children who are not prone to ADHD can become hyperactive, lose concentration, suffer from insomnia and have challenging behaviour when caffeine-laden fizzy drinks are added to their diets.
Sugar: Sugar can affect a child’s mood and behaviour. Most parents and carers have observed the ‘high’ that too many sweet foods or sugary drinks can have on a child – even the average child without a hyperactivity disorder. As sugar enters the blood stream it gives a surge of energy, but after the ‘sugar rush’ comes a low as the body dispenses insulin to stabilize itself. The child can then become tired, irritable and even aggressive, with a craving for something sweet. Dieticians therefore advise that that sugar intake should be moderated and ideally come from a natural source – i.e. fruit.
Vitamins and minerals are essential not only for growth and health but for behaviour and emotional stability. Zinc is essential for good brain functioning: a deficiency can result in learning difficulties and behavioural problems, including mood swings and tantrums. Zinc is found in meat, shellfish, milk, cheese, bread and cereal. Magnesium described as a natural tranquilizer, and a deficiency can aggravate ADHD, causing restlessness and poor concentration. Magnesium occurs naturally in green leafy vegetables, nuts and pulses, bread, fish, meat and dairy produce. B vitamins are crucial for the brain and nervous system to function properly. Deficiency in the B vitamins can impair the functioning of the brain and nervous system, resulting in poor learning and memory recall, aggression and depression. B vitamins are found in meat, cod, salmon, bread, cereals, rice, eggs, vegetables, soya beans, nuts, and potatoes, dairy products, and some cereals.
Iron is very important because it helps the body to make haemoglobin which carries oxygen around the body. It has a direct effect on cognitive development, energy level and work performance. Iron deficiency has been found in high numbers of children with ADHD. Studies have shown that boosting iron levels increases concentration and school performance as well as improving behaviour. Iron is found in red meat, beans, nuts, dried fruit, whole grains (such as brown rice), fortified breakfast cereals, soya, most dark green leafy vegetables and chocolate.
Omega-3 oils (good fats) are essential for normal growth and development, including brain functioning. Deficiencies have been linked to poor memory and concentration, mood swings, depression, aggression and hyperactivity.Omega-3 oils are found in oily fish, for example fresh tuna, salmon, trout, mackerel, herring, sardines and pilchards, but can be taken effectively and safely as a supplement. There is now compelling evidence that adding omega-3 to a child’s diet can boost intelligence and learning, as well as stabilizing ADHD. I hope found some of this useful.
Cathy Glass (www.cathyglass.co.uk)
FAQs
Vitamins and minerals are essential not only for growth and health but for behaviour and emotional stability. Zinc is essential for good brain functioning: a deficiency can result in learning difficulties and behavioural problems, including mood swings and tantrums.
How does diet affect children's behavior? ›
Eating regular meals helps to regulate blood sugar. This may influence some of the hormones that control our mood and ability to concentrate. For this reason, poor mood and behaviour are often observed in children who have been without food for too long (for example, children who haven't eaten breakfast).
How can caregivers encourage children to try a variety of foods? ›
When introducing new food to children, serve a small amount of the new food along with more popular and familiar foods. Include children in the food activities to encourage children to try new foods and also to gain self-confidence. Serve finger foods such as meat or cheese cubes, vegetable sticks, or fruit chunks.
What is the best way for parents to encourage children to develop healthy food preferences? ›
Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:
- Have regular family meals.
- Serve a variety of healthy foods and snacks.
- Be a role model by eating healthy yourself.
- Avoid battles over food.
- Involve kids in the process.
Overall, there are many benefits to changing engrained, unhealthy eating habits, such as: An increase in energy level and alertness. A more positive relationship with food. Improved health.
How can diet affect mood and behavior? ›
Several nutritional deficiencies, such as vitamin B12, B9 (folate), and zinc, can cause symptoms of depression and dementia such as low mood, fatigue, cognitive decline, and irritability.
What is the relationship between nutrition and behavior? ›
The relationship between nutrition and behavior is assuredly bi-directional. There is compelling evidence that nutritional status or even the intake of specific nutrients can influence behavior. Conversely, behavior can affect nutritional status through our acceptance of some foods but our rejection of others.
What foods can cause behavior problems? ›
Sugar, wheat, and milk are among the most common dietary triggers for ADHD symptoms. Fluctuating blood sugar levels and partially-digested foods can also cause a wide range of symptoms from fatigue to hyperactivity.
What foods improve children's behavior? ›
Complex carbohydrates, which can be found in fresh fruits and vegetables, are also recommended. In addition, omega-3 fatty acids can help with behavior problems, and these can be sourced from salmon, tuna, walnuts, and olive oil.
How do you promote good eating habits to children? ›
Plan healthy meals and eat together as a family. Eating together at meal times helps children learn to enjoy a variety of foods. Buy and serve more fruits and vegetables (fresh, frozen, or canned). Let your child choose them at the store.
Make Mealtime Fun: Make mealtime fun by involving your child in the preparation process, using fun plates and utensils, and having a conversation at the table. This will encourage your child to enjoy mealtime and make healthy eating a positive experience. Avoid Strict Rules: Avoid making strict rules around food.
How can caregivers encourage good eating habits? ›
Share food time together.
Involve your children in planning and preparing meals. Children may be more willing to eat the dishes they help prepare. Try to limit how much food or beverages your child consumes on the go and away from home. That will help you control the calories, sugar, and fat your children consume.
What are two tips for parents who are trying to teach their child good eating habits? ›
When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals. Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity.
Why is it important to teach kids healthy eating habits? ›
Healthy eating habits are more likely to stay with you if you learn them as a child. That's why it's important that you teach your children good habits now. It will help them stick with these eating patterns. This will help them avoid developing chronic diseases like those listed above, as a child or as an adult.
How does diet affect personality? ›
Five personality traits
At the age of eight, children who had a healthy diet growing up scored higher on personality traits such as conscientiousness, openness, extraversion and benevolence. Children who had a less healthy diet scored higher on personality traits related to neuroticism.
How does food affect human behaviour? ›
Nutritional impact plays a crucial role in brain function and neurotransmitter production, influencing behavior and mood. A balanced diet incorporating foods rich in micronutrients, like fish, is associated with lower aggressive behavior rates.
Does food change your behavior? ›
Child behavior and food have been found to be closely linked. Studies show that certain foods can cause or at least worsen behavioral issues like ADHD and other learning disorders.
What are the factors influencing eating behaviour explain? ›
Biological determinants such as hunger, appetite, and taste. Economic determinants such as cost and income. Physical determinants such as access, education, skills and time. Social determinants such as class, culture, and social context.
