Diet and nutrition play a huge part in our ability to think and function well, and that’s definitely the case for kids.
While it might be a bit hectic and tough to set aside time to sit them at the table for a balanced meal, it’s an effort that’s well worth it. And hey, it definitely beats sending them off with pocket money to spend on crisps and energy drinks on their walk to school, or throwing a frozen pizza in the oven after they get home (though we’ve all done that from time to time). If you want your kids to be strong mentally as well as physically, here are some food rules to implement at home. Don’t worry if you don’t get it 100% perfect all the time — it all makes a difference.
1. Try to start the day with a balanced breakfast.
A good breakfast sets the tone for the day, giving them the energy they need for school and activities. Kids who have a balanced breakfast are more likely to feel alert and ready to tackle whatever comes their way. If they skip it, they’ll probably end up sluggish and struggling to concentrate. So, try to pack in some protein, healthy fats, and whole grains to kickstart their day on the right note.
2. Encourage them to stay hydrated throughout the day.
Water is essential — simple as that. When kids aren’t hydrated, they can get tired, cranky, and find it harder to focus. Remind them to drink water regularly, especially before meals and after exercise. Skip the sugary drinks if you can, as they might lead to energy crashes that leave them feeling all over the place.
3. Include healthy fats in their diet for brain function.
Fats aren’t the enemy, especially the healthy ones like those in avocados, nuts, and oily fish. These are great for brain health, helping with focus and memory. So, instead of reaching for those processed snacks, offer brain-boosting options that keep their energy steady throughout the day. Healthy fats make a difference in how they concentrate, process information, and even problem-solve.
4. Avoid using sugary snacks and processed foods as a crutch.
Sure, sugary snacks give a quick burst of energy, but they also lead to crashes that can leave kids feeling moody and distracted. Processed foods, packed with unhealthy fats and additives, don’t do any favours for mental clarity either. Help them choose healthier snacks — think fruit, whole-grain crackers, or veggies—to keep their energy levels steady and their minds sharp. Of course, this won’t always be possible, and it’s not the end of the world for them to have a treat. You don’t want to encourage disordered eating by banning junk food entirely!
5. Encourage them to eat a variety of fruits and vegetables.
Fruits and veggies are like nature’s multivitamins, packed with the nutrients that support overall health, including mental health and cognitive function. The more colourful the plate, the better! Including a range of produce helps your kid get the full spectrum of vitamins and minerals, which support everything from mood regulation to concentration. Mix it up — berries, spinach, carrots, sweet potatoes — each colour brings something unique to the table. There are ways you can sneak these into recipes you already make, and the earlier you introduce these foods to your kids, the more likely they are to enjoy them.
6. Serve foods that stabilise blood sugar.
To keep kids focused and avoid mood swings, it’s best to offer meals that keep blood sugar levels stable. So, opt for whole grains, lean proteins, and healthy fats, and try to limit refined carbs. Meals that balance these nutrients will keep their energy steady, helping them stay focused and calm through the day.
7. Limit caffeine and energy drinks.
We all know caffeine can be tempting, but it can lead to jitters, anxiety, and trouble focusing. Energy drinks might promise an instant energy boost, but they can mess with their heart rate and even disrupt their sleep. Instead, encourage them to get their energy from natural sources, like a good night’s sleep, nutritious meals, and plenty of water. Sure, younger kids won’t understand the importance here, but try to explain — and lead by example.
8. Serve brain-boosting foods like eggs and whole grains.
Source: Unsplash Eggs are packed with choline, a nutrient that supports brain development and memory. Pairing them with whole grains, like oatmeal or whole-grain toast, gives steady energy for the whole day. This combination fuels their brains, helping them stay sharp at school and focused during activities. Mixing protein and carbs at every meal gives them a nice mental edge.
9. Don’t skip meals.
Skipping meals can leave kids feeling tired, irritable, or distracted. Consistency is key for keeping them mentally strong and focused. Encourage them to eat regularly, with balanced meals and snacks, to keep their energy levels up. Missing meals can slow them down and make it harder for their body and brain to function properly.
10. Include probiotics for gut health.
Gut health isn’t just about digestion — it’s also connected to mental well-being. Probiotics, found in foods like yogurt, kefir, and fermented veggies, help support a healthy gut and can have a positive impact on mood and brain function. Adding a serving of probiotic-rich foods to their diet can help boost their immunity and keep them feeling balanced.
11. Avoid artificial additives and preservatives.
You know those processed foods with long ingredient lists? They’re often loaded with artificial additives and preservatives that can mess with mood and behaviour. Sticking to whole, unprocessed foods is a good way to avoid these chemicals and keep things clean. By focusing on fresh ingredients, you can help your child stay focused and calm without all the added junk.
12. Teach portion control for balance.
Learning to manage portion sizes is important for maintaining both mental and physical health. Overeating can leave kids feeling sluggish or uncomfortable, while not eating enough can lead to tiredness or lack of focus. Encourage your child to pay attention to their hunger cues and to eat when they’re hungry. Teaching balance helps them maintain steady energy and focus.
13. Encourage them to have a healthy relationship with food.
It’s important to teach kids that food is fuel for their bodies, not something to feel guilty about. Help them develop a balanced mindset that doesn’t label food as “good” or “bad.” When they understand that moderation is key and that all food plays a role in keeping them healthy, they’ll grow up with a positive attitude toward eating. This healthy relationship with food will stick with them for life.
