Food and mood: How what children eat shapes how they feel

Food is more than fuel for the body – it also supports the brain, emotions, and overall children’s mental health. This blog was written with the support of our psychotherapist and Deputy Clinical Director, Kamila De Nadai, to provide parents and carers with an understanding of the connection between food and mood in children.

Before exploring this link, it is important to recognise that every family’s circumstances are different.

Food and life circumstances

Children’s relationships with food are shaped by many factors, including:

• culture and religion: Certain foods may be restricted or preferred

• finances: Fresh, high-quality ingredients are not always affordable

• neurodiversity and sensory needs: Some children may only tolerate a limited range of foods

• past trauma or food insecurity: Experiences with food can shape preferences and habits

• time and family routines: Busy schedules can make meal planning challenging

This blog is not about perfection or blame. It is designed to raise awareness of how food and mood are connected and to support families in understanding the role of nutrition in child wellbeing.

Why food matters for children’s mental health

Research in the UK shows that a child’s diet can influence mood, energy, focus, and behaviour. Children’s brains are developing rapidly and require nutrients to function effectively, including:

• carbohydrates to provide steady energy

• protein and healthy fats

• vitamins and minerals such as iron, magnesium, and zinc

These nutrients help the brain produce neurotransmitters, the chemicals that regulate mood, attention, motivation, and sleep. Insufficient nutrient intake can affect concentration, emotional regulation, and energy levels.

Even familiar examples, like a “sugar rush” after sweets, show how diet can affect behaviour. Studies also indicate that children who eat a balanced breakfast tend to have better focus, more stable moods, and higher school attendance.

What balanced eating looks like

A balanced diet does not need to be expensive or complicated. In this context, balanced eating means including a variety of nutrients that support brain development and overall wellbeing. This can include:

• carbohydrates such as whole grains, rice, pasta, or oats

• fruits and vegetables for essential vitamins and minerals

• healthy fats such as olive oil, nuts, seeds, or avocado

• protein sources such as eggs, beans, lentils, fish, or yoghurt

Some children may eat regularly but rely mostly on high-sugar snacks, processed foods, or refined carbohydrates. While they may consume enough calories, the diet may lack the nutrients required for optimal brain and mental health.

The gut: A child’s “second brain”

The gut is often called the body’s ‘second brain’ because it communicates with the brain through millions of neurons, including the vagus nerve. This connection helps explain experiences such as “butterflies” in the stomach when a child feels nervous, or gut instincts about a situation.

Research suggests that supporting gut health through a varied and balanced diet may have subtle benefits for emotional wellbeing. Observing patterns in how a child responds to different meals or snacks can help families become more aware of this connection.

Observational awareness of food and mood

While the blog cannot provide specific dietary guidance, there are ways families can support children’s wellbeing through awareness:

• holistic support: Food is one of many factors affecting mental health. Routines, emotional support, sleep, play, and social connection all contribute to a child’s wellbeing

• learn about the food-mood connection: Understanding how nutrition interacts with brain and gut health can normalise discussions about emotions and energy

• notice patterns: Observe how your child’s energy, mood, or focus changes throughout the day

• seek professional guidance when needed: If there are concerns about nutrition or mental health, consult a GP, registered dietitian, or other healthcare professional who can safely assess nutrient intake or deficiencies

Foods that can affect mood

Research and clinical observations indicate that certain types of food can influence children’s energy and emotional regulation:

• additives or long-stored foods, where nutrient quality may degrade

• excess sugar, which can lead to short bursts of energy followed by crashes

• highly processed foods, which are often high in sugar, unhealthy fats, and additives

These points are intended to raise awareness rather than prescribe specific foods. Observing patterns can help families understand how diet interacts with mood and behaviour.

The big picture

Food is one part of the broader picture of supporting children’s mental health. Awareness of nutrition can help with:

• better sleep

• emotional resilience

• focus and learning

• mood regulation

• stable energy levels

Thinking about feeding both the brain in the head and the second brain in the gut highlights how even small, thoughtful awareness of diet, alongside emotional support, can make a meaningful difference over time.

Thoughtful steps for families

There is no perfect diet for children, or even adults. Every child is different, and family circumstances, routines, and preferences all influence eating habits. The aim is awareness and understanding rather than prescription.

There is a lot of conflicting information available online, so it is important to approach advice carefully and seek guidance from a GP, registered dietitian, or other healthcare professional when needed. Every step taken to support a child’s body, brain, and emotions - however small - contributes to their overall wellbeing.