How nutrition can support emotional regulation in children
Fellow parents, I’m sure you can relate to this. One minute your child is calm and focused, and the next they’ve completely lost the plot over the colour of a cup or a pair of itchy socks. While emotional ups and downs are a normal part of childhood, some children seem to feel everything a little more deeply - and express it a little more loudly.
What many parents don’t realise is that what (and when) a child eats can have a real impact on how well they manage those big feelings. Emotional regulation doesn’t just happen in the brain. It starts in the body, and the nervous system needs steady fuel, hydration and specific nutrients to stay balanced and regulated.
Blood sugar crashes can look a lot like behaviour issues
Children’s blood sugar levels fluctuate more rapidly than adults, and these ups and downs can have a big effect on mood and behaviour. A child who skipped breakfast or had a morning tea of plain crackers might seem fine one minute and then be crying, cranky or completely overwhelmed the next.
When blood sugar drops too low, it sends stress signals to the brain and activates the fight-or-flight response. This is the part of the nervous system that prepares the body to react to danger, which makes it harder for kids to stay calm or think clearly.
One of the best ways to support emotional resilience in kids is to make sure their blood sugar stays steady throughout the day. That means:
No skipping meals
Meals and snacks at predictable times
A balance of protein, fibre and healthy fats with every meal
Balanced snacks matter just as much as meals
Snacks are a great opportunity to support the nervous system and prevent mood crashes later in the day.
Instead of rice crackers on their own or just a piece of fruit, try combining:
Apple slices with peanut butter
Boiled egg and veggie sticks
Wholemeal toast with hummus
Chia pudding or homemade muesli bars with seeds and oats
Smoothies made with protein-rich ingredients like yoghurt, hemp seeds or almond butter
The goal is to include some protein, healthy fats and fibre - not just carbohydrates.
Dehydration is often overlooked
Children are more prone to dehydration than adults and may not always recognise thirst. Even mild dehydration can cause tiredness, irritability, headaches and difficulty concentrating.
Make water the go-to drink, and offer it often - not just when they ask. If your child doesn’t love plain water, try:
Adding a slice of orange or cucumber to a water bottle
Serving cold herbal teas, e.g. chamomile
Using a fun straw or novelty cup
Magnesium-rich foods support calm and sleep
Magnesium is one of the most important minerals for calming the nervous system. It supports mood regulation, sleep quality, muscle relaxation and even digestion. But many kids (and adults) don’t get enough magnesium through food alone.
Fortunately, there are lots of child-friendly ways to add magnesium-rich foods:
Oats (porridge, bliss balls, homemade muesli bars)
Bananas
Pumpkin seeds, sunflower seeds and chia seeds
Cashews or nut butters
Leafy greens (added to smoothies or pasta sauce)
Legumes like lentils, edamame or baked beans
Dark chocolate (in moderation)
If your child has ongoing sleep or anxiety issues, they may benefit from a magnesium supplement, but it’s important to seek professional advice about the appropriate form and dose for their individual needs.
Of course, food alone won’t stop every tantrum or make your child instantly emotionally resilient. Big feelings are a normal part of development, and all children will have days where they struggle to cope.
But when a child is underfed, dehydrated, running on refined carbs or missing key nutrients, their capacity to manage emotions is lower. The small things feel bigger. The frustration hits faster. And their ability to calm down is reduced.
When we nourish their bodies consistently, we give their brains and nervous systems a better foundation for calm and focus.
Simple steps you can try this week
Offer breakfast with protein every morning — even if it’s just a boiled egg or natural peanut butter on toast
Keep a water bottle accessible and encourage them to drink it throughout the day
Provide after-school snacks with protein, fibre and healthy fats
Try adding one or two magnesium-rich foods to meals or snacks
Need more support?
If you’d like help understanding how food affects your child’s mood and behaviour, I offer consultations tailored to their individual needs. Together we can create practical, supportive strategies that work with your child’s personality and routine.
Ready for personalised support? Book your consultation here