Boost your child’s mood and concentration – Elsa’s Nutrition advice

Diet plays a huge part in how we feel and behave, and this is especially true for children. Here are some tips to help your child balance their mood and improve their concentration.

 

 

 

Beware of the sugar blues

Sugar creates imbalances in energy that can contribute to mood swings, anxiety and emotional disturbances. It’s important to limit the amount of sweets, chocolates, cakes, biscuits and soft drinks your child consumes in order to keep their mood balanced. If you child has a sweet tooth consider making your own healthy version of sweet treats such as home made flap jacks. A good way of assessing how much sugar is in a product is to remember that 4 grams of sugar is equivalent to 1 teaspoon of sugar, so if that packet of jellies contains 16g of sugar, that’s 4 teaspoons of sugar. Certain foods which are marketed as healthy options can be deceptively high in sugar – they include fruit juices, fruit yogurts and breakfast bars.

Check for additives

Artificial colourings, sweeteners, preservatives and flavourings can all contribute to adverse behaviour, particularly the orange colouring tartrazine (E102) found in some orange squashes and sweets. The prevalence of ADHD has greatly increased over the past fifty years, and it is widely suspected that some artificial food colourings are contributing to that. By shopping carefully and reading labels, you can reduce the amount of artificial food colourings your child is exposed to on a daily basis.

Perk up with Protein

Try to include protein with every meal and snack in order to keep blood sugar levels balanced and so avoid mood swings, low concentration or energy slumps. Protein sources include fish, poultry, meat, eggs, beans or nuts. A child’s portion of protein should roughly equal the size of the palm of their hand. A child’s plate should always contain a portion of protein along with a slow release carbohydrate such as wholemeal bread/pasta and a portion of vegetables.

Get the good fats in

A lot of children’s diets are deficient in essential fats. It’s important to remember that essential fats are called ‘essential’ for a reason, our bodies need them! Oily Fish are a great source of the essential omega 3 fatty acids. These fatty acids are responsible for improved concentration and alertness as well as reduced anxiety and hyperactivity. Salmon and Tuna make for a great sandwich filler or a tasty evening meal. If they refuse to eat fish, try sprinkling a tablespoon of ground flaxseed or chia seeds over their porridge or muesli in the morning.

Sneak in the 5 a day

Fruit and vegetables provide so many vitamins and minerals that boost a child’s immunity and protect them for infections. Of course many children will avoid them if they can so you may have to be clever about how you introduce them. Try liquidising vegetables into a Bolognese sauce or get them involved in making something fun like a home made veggie pizza or veggie burgers. Fruit wise, try adding finely chopped fruit to their muesli or porridge in the morning if they don’t like eating a whole piece of fruit. Apples, pears or rhubarb stewed with a little honey also make for a healthy and delicious desert for the whole family.

For an individual consultation e-mail info@elsajonesnutrition.ie

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