Can Food Choices Really Affect Your Child’s Anxiety?

Photo of little girl with black hair smiling while eating a French fry with a basket of fries and a coke on the table in front of her. Photo could represent how much she is enjoying her fast food even if it makes her feel anxious and eventually needs online anxiety treatment for kids in Illinois or Florida.

We’ve all heard the saying: “You are what you eat.” And that’s because the food we consume plays a huge role in how we look and feel. Did you know that there’s quite a lot of research out there that suggests our diet can have a big impact on our mental health? And one area that’s particularly interesting is the relationship between your child’s anxiety and the types of food they’re eating.

What are Most Kids and Teens with Anxiety Eating Today?

The eating habits of kids and teens today are a lot like the eating habits of adults – a tendency to eat more processed foods than they should. And this trend seems to be growing.

The average teenager today eats more than twice the amount of fast food they did in 1999. But why? It’s not just because many don’t know any better—it’s also because fast food is so convenient. Kids are more likely to eat on the go. In fact, it’s estimated that half of all meals eaten by kids under 18 are eaten outside of the home.

A study, conducted by the Center for Disease Control and Prevention (CDC), found that teens are consuming more than twice as much added sugar and saturated fat as they should be eating. This can cause health issues like obesity, heart disease, and Type 2 diabetes.

The CDC also found that more than half of teens in the United States are not getting enough fruits and vegetables in their diets. In fact, only 8% of them consume the recommended amount!

The Link Between Food and Your Child’s Anxiety

According to a recent study by the American Academy of Pediatrics, kids and teens who eat a lot of highly processed foods have higher rates of anxiety than those who don’t.

This connection between food choices and anxiety isn’t surprising when you think about it. After all, if your child’s body isn’t getting the nutrients it needs to function properly, they’re more likely to experience problems with moods and stress levels.

For example, we all know sugar makes us feel better for a little while after eating it. But it also tends to trigger an increase in adrenaline production (which leads to an increase in heart rate). This can lead to feelings of anxiety or panic attacks in some individuals who are predisposed toward them.

Kids with anxiety can also be especially prone to emotional eating, which means they’re likely to turn to unhealthy foods like chips, candy, or ice cream when they’re feeling sad or stressed out. And that can make their anxiety worse.

Foods that Make Kids and Teens Healthier and Less Anxious

As parents, we know that eating healthy is important. It can help our kids stay focused in class and remain energized throughout the day—as well as keep them healthy for years to come.

For example, studies show that protein-rich diets are often associated with lower levels of anxiety than those without enough protein—and this could be due in part to their ability to help reduce stress hormones like cortisol.

Another study from the Netherlands found that a diet high in fruits and vegetables was associated with lower levels of anxiety.

The researchers believe this is because fruits and vegetables contain antioxidants that help protect against stress-related damage.

What kinds of food should you be encouraging your child with anxiety to eat?

Fruits and vegetables are an excellent source of vitamins and minerals. They also contain fiber that keeps your child feeling full longer than other foods do. Apples, bananas, oranges, grapes, strawberries… the options are endless.
Whole grains are packed with energy-giving carbohydrates and lots of vitamins and minerals (especially iron). Whole grains can also help keep blood sugar levels stable throughout the day so they don’t get hungry as often.
Protein helps build muscle mass so your child can stay active longer without getting tired easily. It’s also important for growing bodies and brains. Try chicken breasts or turkey slices for lunch or dinner; these make great sandwich options too.
Yogurt is full of calcium and protein. Try flavors like strawberry-banana or vanilla bean (they’re delicious!). Buy yogurt at the store or try making it yourself at home —it’s easy and fun. Just follow a recipe online—there are tons of great ones out there.
Hummus or guacamole with veggies like carrots or cucumbers; pita chips; pretzels; tortilla chips; and popcorn without butter.

Tips for Getting Your Child with Anxiety to Eat Healthier

Wondering how to get started on this healthy eating adventure with your child?

Begin by making sure that half of your child’s plate at every meal is made up of fruits and vegetables; keep whole grains on hand for snacks; avoid sugary drinks like soda; don’t allow them to eat too much saturated fat; and encourage them to drink lots of water for starters.

Additional tips for decreasing your child’s anxiety:

Be patient
Give them a choice between two things that are both healthy
Get them involved in meal planning
Make sure there are lots of healthy snack options available
Have them help out with cooking as much as possible—even if it’s just stirring
Try new foods in small doses
Make sure they know what they’re eating
Give your child a say in what they eat
Be a good example yourself
Make it fun!

The good news is that it’s never too late for change even if they’ve been eating “junk” for years! If you want to help your child get off to a healthier start while reducing their anxiety, it’s possible. Start small and choose one meal per day to eliminate processed or sugary foods from your child’s diet. Don’t get discouraged by some bad days here and there. Keep at it and soon you’ll see both wins and results.

Begin Online Therapy for Kids and Teens with Anxiety in Illinois and now Florida.

Photo of a teen seated on a white carpet wearing a yellow shirt, brown pants and white sneakers holding a tablet. Photo could represent online counseling for teens in Illinois. If your child or teen is struggling with anxiety, including panic attacks, there is hope! Anxiety is highly treatable and online anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring therapist, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or email Helena@BrieflyCounseling.com to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

And effective 2024, I am now licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.