A nutrient-rich and well-balanced diet plays a crucial role in supporting children’s emotional and mental health, positively impacting their mood, intellectual abilities, and behavioural development.
The following are key nutrients which function to improve mental health:
1. Omega-3 fatty acids: Found in foods like fish, sardines, salmon, and other sea foods, nuts and seeds like flaxseed, chia seeds, walnut, avocado, this helps in improving brain function and mood regulation.
2. Vitamin D: This nutrient can be found in fish, fish liver oils, mushrooms, beef liver, and egg yolks. It functions in mood stabilization and cognitive development.
3. Complex carbohydrates: Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. They work to stimulate serotonin production and regulate mood.
4. Fiber: This is good for gut health and digestion. Sources of fibre include vegetables, grains, beans, nuts and seeds, carrot, etc
5. Protein: Found in beans, meat, fish, milk, yogurt, etc, proteins function to produce neurotransmitters and in satiety.
6. Antioxidants: Fruits, vegetables, and potatoes are some of the major sources of antioxidants. They function in cellular protection and inflammation reduction.
7. B vitamins: B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). They help in energy production and neurotransmission. Many foods are rich in B vitamins which include meat (especially liver), sea foods, poultry, eggs, dairy products, legumes, avocado, and fortified foods such as breakfast cereals.
8. Magnesium: This functions in stress regulation and sleep quality. Vegetables, nuts, seeds, legumes and whole grains are good sources of magnesium.
Foods to Limit or Avoid for Good Mental Health
1. Processed meats
2. Sugary drinks and snacks
3. Refined carbohydrates
4. Artificial additives and preservatives
5. High-sodium foods
Strategies for Promoting Healthy Eating Habits in Children
1. Model healthy eating behaviours
2. Encourage mindful eating
3. Offer a variety of whole foods
4. Limit screen time during meals
5. Involve children in meal planning and preparation
6. Make mealtime a positive experience
As a parent or caregiver, recognizing the critical link between nutrition and mental health, will help you to prioritize meal plans and provide nutritious food for children, laying a solid foundation for their emotional and mental well-being.
Remember that Moppet cereal contains all natural food ingredients that are highly rich in nutrients needed for the overall health and development of children; No preservatives and additives.