Food and Mood

Did you realize that the foods your children eat could affect their mood and behavior both at school and at home? The purpose of this discussion is to enlighten you to food choices and patterns of eating that optimize mental energy, physical energy and balanced behavior for our children. My goal is to give you the tools you need to work with problem children at home before spending excessive money and time with doctors who prescribe drugs as the treatment of choice.

What Is A Nutritionally Complete Diet For A Child?

A nutritionally sound diet for a child is based on whole foods. This means eating foods in a form as close to how they occur in nature as possible and avoiding processed, man-manipulated foods. Especially minimize white flour, white sugar and Nutrasweet(R). Processed foods supply many calories without good nutrition. They also may contain harmful ingredients for your child such as chemicals, preservatives, dyes and allergens. Following a whole foods diet also means incorporating variety, balance and moderation into the diet. Eating in this manner requires some pre-planning, as well as dedication to grocery shopping and cooking.

Most children should consume the following on a daily basis:

• 2 to 5 servings of quality protein, found in grass-fed meats, organic eggs, beans, and dairy products (preferably fermented varieties)

• At least 1 serving of vitamin C-rich fruit/vegetable (citrus fruits, berries, melons, tomatoes, peppers, cabbage, cauliflower, broccoli, chilies, potatoes)

• At least 1 serving of beta-carotene-rich fruit/vegetable (melons, peaches, apricots, carrots, spinach, broccoli, squash, pumpkin, sweet potatoes, tomatoes, Brussels sprouts)

• At least 3 other servings of vegetables.

• No more than 2 servings of fruit. Avoid fruit juice and eat the whole fruit, the juice is missing the fiber and provides excess sugar. (A study showed that consuming 12-30 oz. of fruit juice per day stunted growth in children because it took the place of other healthful calories).

• A few servings of whole grain breads/cereals, emphasizing whole grains like quinoa, brown rice, buckwheat

• 3 servings of healthy fats from such foods as avocados, butter, nuts/seeds, coconut, grass-fed meats, and olive oil.

Children have very high energy requirements. Every child's nutrient needs will be different and they will change over time, however, general nutrient percentages suggestions include 25% to 35% protein, 30% to 40% fat (the younger and more active need more), and 30% to 40% complex carbohydrates. Adjust individual needs by listening to signs from the body. For example, a lack of protein can contribute to sugar cravings and fatigue and good-quality oils can reduce the cravings for less healthy fatty foods.

Lastly, assure food is consumed every 3 to 4 hours for optimal energy and focus. If long periods of time elapse between meals, attention span will wane and irritability may ensue.

How Food Affects Mood

The four primary nutrition-related concepts, which may result in undesirable moods and behaviors are serotonin imbalance, sugar-sensitivity, nutrient deficiency and food sensitivities.

1. Serotonin Imbalance: When serotonin levels are low, the following behaviors may manifest:

-depression

-short attention span

-impulsivity

-scattered thoughts

-reactive

-suicidal

-sweet cravings

-other carbohydrate cravings

2. Sugar-Sensitivity: Often coupled with serotonin imbalance is abnormal sugar metabolism. A sugarsensitive person craves sugar more than other people do. When a sugar-sensitive person eats something sweet, the result is not a pleasant burst of energy caused from a mild increase in blood sugar, but instead, the following feelings result from a severe drop in blood sugar:

-tired all the time

-restless

-confused

-poor memory and concentration

-more irritable

-unexpected anger

3. Nutrient Deficiency: Deficiencies of any vitamin or mineral can result in neurological side effects. They include calcium, chromium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorous, potassium, selenium, sodium, zinc, vitamin A, vitamin B-1, vitamin B-2, vitamin B-3, vitamin B-6, vitamin B-12, biotin, choline, pantothenic acid, vitamin C, vitamin D, vitamin E, folic acid and essential fatty acids.

4. Food Sensitivities: There is a difference between food allergy and food sensitivity. A food allergy is usually more serious and lasts a lifetime. A food sensitivity may be transient and usually causes less severe symptoms, although these symptoms can still be uncomfortable. For example, a true allergy to peanuts or shellfish can result in anaphylactic shock, possible hospitalization and death. A sensitivity to wheat or dairy may result in digestive disturbances, headaches, increased heart rate, body aches or abnormal neurological behavior. Most children with behavior problems are sensitive to one or many foods. The most common problem foods for these children are wheat, dairy, eggs, corn, citrus, chocolate, salicylates, food additives, and food dyes.

STEPS TO TAKE TO IDENTIFY IF YOUR CHILD'S DIET IS RESPONSIBLE, EITHER TOTALLY OR PARTIALLY, FOR UNDESIRABLE BEHAVIOR

Step I: Assess whether or not the diet is nutritionally complete

If you do not think your child's diet in nutritionally adequate, do your best to change their diet. Utilize the services of a nutritionist if needed. Be sure a whole foods diet is followed most of the time and focus on getting the above recommended servings from each food group. See the customer handout Nourishing The Future Generations for snack and lunch ideas. As extra insurance, and to speed up the process, you may consider incorporating the following supplements into your child's day:

• Multiple Vitamin and Mineral

• B-complex

• Calcium and Magnesium

Step II: Assess for sugar/carbohydrate-sensitivity

This assessment is done through an elimination/challenge diet. First, eliminate all white sugar, white flour, white rice, white pasta, and potatoes from your child's diet for one week. Observe behavior. Then on the 8th day, feed the child as much of the above as you can. Assess whether their hyperactivity, concentration, tiredness, or irritability worsened or remained the same. If it worsened, then your child is probably sugar/carbohydrate sensitive. It is then necessary to offer them less carbohydrates, especially white refined carbohydrates and focus more on quality protein, vegetables, beans, and whole grains before they have been processed into a flour. This way of eating can also balance serotonin levels in the brain. If you discover no changes in behavior during these trials, it is still best to avoid white starch and sugar for general health; however, their consumption is probably not causing your child's undesirable behavior.

Step III: Assess for food sensitivities

As in Step II, this assessment is done through elimination/challenge diets. First, eliminate wheat for 1 week and on the 8th day feed the child as much wheat as possible. Observe effects. Then eliminate dairy products for 1 week and on the 8th day feed the child as much dairy as possible. Observe effects. Proceed through the other common sensitive foods as listed above and eliminate any foods that worsen symptoms.

Foods containing salicylates (an acid used to make aspirin) need to be tested separately. These foods include tomato, cucumber, apples, apricots, cherries, grapes, grape drinks, raisins, nectarines, oranges, peaches, plums, almonds, and pickles.

To test food additives and food dyes nearly all processed foods must be eliminated for one week. These include anything from a box, can, bottle, frozen, etc. and includes: cereals with artificial colors or flavors, manufactured baked goods, frozen baked goods, luncheon meats, desserts with synthetic coloring/flavors, instant breakfast and quick-mix drinks, margarine, commercial chocolate syrup or milk, colored cheeses, chili sauce, Tabasco, tartar sauce, all instant-breakfast preparations, many packaged baking mixes, frozen fish sticks, manufactured candies, soft drinks, ice cream, yogurt, sherbet, variety crackers, prepared mustard, prepared catsup, prepared mayonnaise, soy sauce if flavored or colored, barbecue-flavor potato chips. Again, on the 8th day, offer the child their most favorite processed foods and observe effects. Of course, it would be wise to minimize these processed foods for general health. However, if they especially affect your child's behavior negatively, they should be removed from the diet all together.

Step IV: Consider vitamin supplements in addition to the above discoveries

The following are commonly used supplements for ADD/ADHD:

1. EFA (the only one scientifically validated for ADD/ADHD)

2. DMAE (not to be used in children under 4 years old)

3. Attention formula

4. Phosphatidyl Serine

5. Grape Seed Extract/Pycnogenol

6. Calming Herbs

Step V: If none of the above strategies has made any difference, consider utilizing the services of a CAM (Complementary and Alternative Medicine) doctor.

A CAM doctor can run tests to find other possible causes for your child's problem behavior. These include: heavy metal toxicity, Candida, parasites, chemical sensitivity, hypoglycemia, amino acid deficiencies, and food sensitivities.

Some practitioners known in the area include:

Jacob Schor, ND and Rena Bloom, ND at the Denver Naturopathic Clinic

Doctors at the East West Clinic

Michelle Loewe, ND

Bob Rountree, MD

Doctors at the American WholeHealth Center

References:

Simontacchi, Carol. The Crazy Makers. How the food industry is destroying our brains and harming our children. Pengium Inc. New York. 2000.

Crayhon, Robert. M.S. C.N. Nutrition Made Simple. M. Evans and Company. New York. 1994

Written by Tracy Scheig, RD with modifications by Jen Allbritton, CN Updated 5/02