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5 Kid-Friendly Foods To Calm Anxiety

Summer is coming to a close and school will be starting soon for most of our kids. Consequently, the beginning of the school year often brings about feelings of anticipation and anxiety. And with thousands of students heading back to in-person learning for the first time in many months, anxiety may be at an all time high in your house. What can you do to help? Boost your child’s mood with these 5 kid-friendly foods to calm anxiety. 

But before we get into the actual foods, let’s back up a bit and talk about what anxiety actually is and how it may affect your kids.

What is Anxiety?

Oxford Languages dictionary defines anxiety as a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Heading back to school is a big change and may trigger these types of emotions for your child. Feeling anxious about the unknown is perfectly normal for both adults and children. 

How Does Anxiety Affect Kids?

Anxiousness manifests itself in kids in much the same way as adults. You may notice your child avoiding social situations, having trouble concentrating or difficulty sleeping. These behaviors may negatively impact your kids and make it harder for them as they start school. 

Secondly, you may also see physical symptoms of anxiety in your kids like stomach pain, fast heartbeat or dizziness. Oftentimes, your child may not realize the connection between these common symptoms and anxiousness. It is important to support your child and help them feel safe when they begin to feel indications of apprehension.

Diet Can Help Calm Anxiety

Research shows that there is a connection between food and mood. Some nutrients can actually boost your mood and keep negative feelings, like anxiety, at bay. These nutrients work by activating the “happy hormones”, serotonin and dopamine. Including the following 5 kid-friendly foods to calm anxiety into your family’s meals can get you started on the path to a more peaceful transition into a new school year

Berries

High anxiety has been linked to low antioxidant consumption. Antioxidants fight free radicals. Free radicals contribute to diseases like diabetes, cancer, heart disease and higher oxidative stress which is linked to depression and anxiety. 

Berries are high in antioxidants and increasing your child’s consumption of antioxidants can help decrease anxiety. Look for different berries when they are in season as they will be cheaper. You can also buy frozen berries which are sold year round and stay good in the freezer for up to six months. Some examples of fun berries to try at home are:

  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries

Yogurt

About 90% of serotonin, a key hormone for balancing mood, is produced in our gut. This means that a healthy gut contributes to a happy mind. Probiotics are healthy bacteria that keep your gut functioning properly. One of the best known food sources for probiotics is yogurt.

Look for the term “live and active cultures” on yogurt labels to ensure that the product you are buying meets the standards for promoting a healthy gut. If your child doesn’t like yogurt on its own, try some of these tips:

  • Add it to smoothies
  • Use plain yogurt instead of sour cream for dips and sauces
  • Sub yogurt for mayonnaise in tuna or chicken salad

Salmon

Salmon is a great source of Omega-3 fatty acids. Omega-3 fatty acids are an important part of cells in our bodies and research has shown that higher intakes of Omega-3 fatty acids may alleviate anxiousness. Now, your kids may not be lining up to eat salmon but I have a few recipes to ease them into enjoying it. 

Try any of these with fresh, frozen or canned salmon:

Nuts

Magnesium is a mineral that is currently being researched for its role in improving brain function and reducing anxiety. Magnesium regulates neurotransmitters which send messages to the part of the brain that controls the pituitary and adrenal glands. These are the glands that respond to stress. Consuming more magnesium may help reduce stress and anxiety. The nuts below are high in magnesium and can be part of a fun and nutritious snack:

  • Brazil nuts
  • Cashews
  • Peanuts
  • Walnuts

Turmeric

Turmeric is a spice that has been getting a lot of attention lately for its benefits to fight anxiety. Research shows that compounds in turmeric can help reduce oxidative stress in cells. Oxidative stress causes inflammation which has been linked to depression and anxiety. 

There are a number of recipes that use turmeric. It has a strong, earthy flavor and may be best introduced to your kids as an ingredient in sauces, soups or stews. One of my favorite recipes is creamy chicken turmeric skillet.

Need More Information?

Incorporating these 5 kid-friendly foods to calm anxiety for your child doesn’t need to be complicated. Focus on creating balanced meals (proteins, grains, fruits and veggies) for your kids that offer a variety of foods. You can even add more than one of these foods together to create a super powered meal. Like a parfait with yogurt, berries and nuts. 

Still feeling overwhelmed about connecting food and mood for you kids? Contact me for help with creating simple, fun and nourishing meals your entire family will enjoy.