If your child is deep into the "terrible twos," finding ways to manage her energy and behaviors can benefit your entire family. While foods aren't known to cause or quell hyperactivity entirely, a healthy, balanced diet could provide improvement. Most 2- to 3-year-olds require 1,000 calories per day, according to the American Dietetic Association, preferably from whole grains, vegetables, fruits, milk, lean meats, fish and oils. For best results, consult your family physician.
Whole Grains
Whole grains provide valuable amounts of nutrients, such as B-vitamins and iron, and have a milder effect on blood sugar levels than refined grains. Sustained blood sugar levels are important for mood and energy balance and can help prevent "sugar highs" that might be triggered by white flour products or sweets. Whole grains are also nutritious sources of carbohydrates, which promote production of serotonin, a calming, "feel-good" brain chemical, according to Mayo Clinic psychiatrist Dr. Daniel K. Hall-Flavin. For best results, replace enriched breads, cereals, pasta and snack foods with whole grain equivalents. Whole grain foods your 2-year-old might enjoy include oatmeal, brown rice, air-popped popcorn, whole grain cold cereals and baked goods prepared with whole grain flour and natural sweeteners.
Dairy Products
Dairy products provide valuable amounts of protein and nutrients, including calcium and vitamin D. As low-glycemic foods, milk, yogurt and cheeses also have a mild effect on blood sugar levels and could help balance your child's energy. Dairy products also contain tryptophan, an amino acid that enhances calmness and relaxation. The American Dietetic Association recommends whole milk for children younger than 2. Lower-fat variations, such as skim and low-fat milk, yogurt, cottage cheese and hard cheeses, are acceptable for children 2 and older. For maximum benefits, serve your child milk in place of water or juice at meals or serve hot or cold cereals with milk. Warm milk, hot cocoa made with milk and creamy soups may provide additional soothing benefits.
Fatty Fish
Fatty fish, such as salmon, tuna, flounder, lake trout, halibut and sardines, provide valuable amounts of zinc and omega-3 fatty acids, both of which support positive brain function. Omega-3 fats and zinc can provide particular benefits if your child has attention deficit hyperactivity disorder, a common neurobehavioral condition that can trigger hyperactivity and impulsive behavior, according to the University of Maryland Medical Center. As protein-rich foods, fatty fish also promote blood sugar balance.
Fruit
Fruit provides nutritious alternatives to sugary sweets, which can disrupt your child's blood sugar levels and moods. Hall-Flavin recommends bananas as valuable calming and anxiety-reducing foods, due to their rich tryptophan content. Serve your child whole fruit instead of fruit juices most often; fruit juices contain more natural sugars and less fiber than the fruit itself.
Member Comments