It’s that time of year again! Time to trade the flip-flops and tank tops in for sneakers and backpacks.

As we get ready to send our little ones back to school for another year, we arm them with all the school supplies they need, neatly tucked into that new backpack. We make a special event out of back-to-school clothes shopping and be sure to fit those growing feet with larger shoes. 

But have you ever wondered if there was anything else you could do to support your child’s needs? 

What about their nutrition? What healthy foods should you fill their lunch kit with that will not only taste great but also support the needs of their growing brain? 

Getting proper nutrition is essential for healthy brain function - regardless of whether we’re 8 or 88. So if you’ve ever wondered how best to keep your child’s mind sharp or improve their cognitive function, you’ll want to pay attention as we explore how to feed your child’s brain.

How foods impact mood

There’s no question that what we eat plays a major role in not only how we feel but our moods and behaviour, as well. The same goes for our kids.

Studies consistently show that children who eat diets containing more fruit and vegetables have better mental health and well-being than those who don't. And children whose diets contain little to no nutritional value, like those containing excess saturated fat, refined carbohydrates, and processed or deep-fried foods, are more likely to experience poor mental health, reduced resiliency, and behaviour issues.

Excess sugars, artificial food dyes, flavour enhancers, and ultra-processed foods are most likely to blame - especially when consumed by children sensitive to any of these compounds or those who are neurodiverse. 

When children have sensitivities or allergies to certain foods, it can manifest as mood disturbances or behaviour issues. Common culprits include gluten, dairy, artificial additives, and food dyes. Identifying and addressing these sensitivities can go a long way in alleviating mood-related symptoms and promoting emotional well-being.

Moreover, additives and refined sugar rob a growing brain of the nutrients it needs to thrive!  

Knowing that foods can change a child’s brain’s chemistry and function, focusing on the best ones - those that support positive moods, improve well-being, and encourage healthy minds at any age is essential!

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Whole Foods for the win!

Some of the best foods to feed your child’s brain include a variety of nutrient-dense whole foods that contain ample protein and various vitamins and minerals to support the overall health of our children as well as the health and function of their brains.

• Protein - Protein stabilizes blood sugar levels to stabilize moods, boosts concentration, improves mental clarity, increases brain energy, and provides the necessary building blocks for proper brain health. So, regularly incorporating protein-rich foods into your child’s diet is crucial. Some tasty options include fish, chicken, turkey, grass-fed beef, beans, raw nuts, cheese, and high-protein vegetables like broccoli and spinach.

• Eggs - Pasture-raised eggs contain protein and healthy fats the brain loves, like choline and omega-3 fatty acids. A hardboiled egg or two would make an excellent mid-day snack to keep your child’s brain sharp!

• Berries - Any berry makes the perfect brain food. They are loaded with antioxidants and vitamins that keep the brain sharp and improve communication between brain cells. Blueberries can also improve memory, so be sure to add a variety of delicious berries to your child’s diet.

• Fish - The omega-3 fatty acids in fish like salmon and mackerel are essential. They play a vital role in brain health by enhancing brain function, improving mood stability, and fostering emotional resilience. Kids who don’t get enough omega-3s are more likely to develop depression or behavioural problems. If your child is not a fan of fish (I get it!), consider adding other forms of omega-3s to their diet, like walnuts, chia seeds, and flaxseeds or look into supplementation.

• Fruits & vegetables - We can’t discuss brain health without mentioning produce, as it offers multiple health benefits. You can’t go wrong with any fruits or vegetables. But if you have a picky eater, keep trying different ones until you discover some winners. And aim for fruits and vegetables of various colours, as each colour contains its own phytonutrient profile and can provide the essential vitamins, minerals, and antioxidants your child needs to support their brain health and emotional stability.

• Nuts & seeds - Nuts and seeds are loaded with quality fats that help the brain function and keep it running at optimal speed. While all nuts are excellent, some of the best ones that support brain health are almonds, pistachios, walnuts, cashews, pecans, flax seeds, pumpkin seeds and hemp hearts.

Note: Because many schools are nut-free, they can make the perfect after-school snack at home or when you’re on the run. Make your own healthier trail mix by combining various raw nuts with pumpkin seeds, a few pieces of dried fruit, and a little dark chocolate.

Luckily, there are many ways to incorporate these delicious, nutritious, mood-boosting foods into your child’s diet!

Lunch box suggestions that will fuel your child’s brain:

• Natural turkey slices with cheese, pumpkin seeds, and berries.

• Turkey, avocado, and hummus wrap with fruit.

• Turkey and hummus sandwich with fruit.

• Homemade chicken and vegetable soup served with fresh fruit.

• Spaghetti squash and meatballs in tomato sauce.

• Hardboiled egg, cheese, veggie slices, and fruit.

• Lettuce-wrapped tuna salad and apple slices.

• Tuna and chickpea wrap.

• Avocado and beef quesadilla.

• Hummus with crackers, cheese, veggie slices, and berries. 

• Spinach and sweet potato egg muffins.

• Trail mix containing various raw nuts, pumpkin seeds, dried fruit, and a little dark chocolate.

• Yogurt with sunflower seed butter, hemp hearts and an apple. 

The options are endless! But the bottom line is if your child has difficulty paying attention or completing tasks, their mind wanders, or they tend to misbehave, their nutritional status may be worth investigating.

We know how important a balanced diet is for our children’s growth and development. But we often overlook the profound impact that food choices can have on their mood, emotions, and overall well-being.

By prioritizing their nutritional needs, we empower our children to thrive physically and emotionally, setting the stage for a brighter and happier future, as well as a productive school year!  

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

And, if you’d like individual help or support in how to nourish your growing family or would like to start the school year off right with a simple (and delicious) meal plan the entire family will love, please contact me to get started today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.