Breakdowns, outbursts, and impatience don’t have to be a common occurrence in your child’s day. According to a study in the Research in Developmental Disabilities Journal, blood glucose levels can affect “problem behavior and mood.” When we learn to regulate blood sugar effectively (not just something diabetics should do), we can also regulate many unpleasant emotions and behaviors. I am writing this so you can help your kiddos, but these rules apply just as effectively to the adults. Here are three tips to regulate your child’s emotions (and your own) with diet. 

» » »  RELATED READ: Tips to Cultivate a Fitness Routine After Kids  « « «

1. Avoid High-Sugar, High Carbohydrate Breakfasts

Breakfast really is the most important meal of the day, but it matters what you eat.

If you just take one tip from this article, take this one: a savory breakfast with plenty of protein and limited carbohydrates is the biggest step to help your kiddo regulate their emotions. Having eggs and sausage as opposed to oatmeal will prime their bodies to maintain a steady blood sugar level throughout the day–thus avoiding big “sugar rushes” and the subsequent crash that often results in bad behavior.

Ideas for easy savory breakfasts:

• Eggs, sausage, whole grain toast
• Hard-boiled egg, avocado toast
• Chia pudding (recipe below, also GREAT for a high-protein snack)
• Leftovers (as long as they are savory and contain protein)
• Crockpot beans (recipe below), avocado, and roasted veg (optional)
• Coffee or tea with a protein boost (for mom and dad, recipe below)

Chia Pudding Recipe

Everything except the unsweetened coconut can be found in the bulk section of WINCO. Otherwise, this pudding would be pretty unaffordable (love you WINCO!).

2 cups hemp seeds

1 cup chia seeds

1.5-2 cups unsweetened or shredded coconut flakes

½ cup flaxseed meal

1 cup Greek yogurt (I like Fage for its high protein content)

Enough milk to make a slushy consistency (I use Fairlife milk, again, for its higher protein content and absence of lactose) 

1-2 Tbsp of maple syrup or agave

Add-ins:

-1 or 2 bananas, walnut pieces, and 2 tsp of cinnamon

-Blueberries, vanilla

-Apple chunks, ½-¾ cup peanut butter (unsweetened like Adams)

The possibilities are limitless!

Stir everything together, and put in jars. (I like a mixture of 8oz and 4oz jars for breakfast/snacks.)

Crockpot Beans

My favorite for adding protein to breakfast or any meal! Scramble in with eggs, eat with avocado and sour cream, or pair with roasted veggies.

3 cups dried beans

9 cups water

9 tsp Chicken boullion 

4 pieces bacon, chopped

Rinse beans. Add everything to the crockpot and cook for 8 hours or until done. Freezes great!

Coffee or Tea with a Protein Boost

8-16 oz coffee or tea, black or robust enough to accept milk or matcha

6 oz Fairlife whole milk

2 Tbs collagen powder, no flavor

1 tsp maple syrup or agave

Make coffee or tea. Heat milk and stir in collagen and sweetener. My favorite way to make this recipe is adding the milk, collagen, and sweetener in my milk frother! Mixes everything together beautifully and makes my morning drink feel fancy. This recipe packs a whopping 20 grams of protein.

2. Beware of Snacks! Again, Avoid High Sugar Options

Many snacks have hidden ingredients that will short-circuit your child’s ability to regulate their emotions.

Alas, most snacks seem to be packed with sugar, especially the grab-and-go kind which no mom can live without. Again, the key to keeping that blood sugar even is keeping your protein/fat/carb ratio in check. Shoot for more protein and fat-heavy snacks. Ideally carbohydrates should be combined with a protein (banana and peanut butter, cheese and apple, etc).

Many snacks (think fruit roll-ups and fruit snacks) contain the dye Red 40. Red 40 has been strongly linked to angry outbursts and inattention in babies and children. 

Whatever you choose, try for something without any kind of sugar (this includes things like honey, agave, and syrups of any kind) listed in the first three ingredients. Another rule of thumb is to make sure there is 1 gram of fiber for every 5 grams of carbohydrate. Fiber slows the absorption of sugar into the bloodstream. Here are some snack ideas, including some grab-and-go options.

Grab-and-Go Snacks:

• Salted nuts (my daughter LOVES salted cashews, I keep them in the car for a quick snack) 
• String cheese
• Beef jerky or turkey sticks

Other Easy Snack Options:

• Apple slices with unsweetened nut butter and a few mini chocolate chips sprinkled on top
• Bell peppers, carrots, cucumber, with ranch or hummus
• Plain yogurt with chopped walnuts and dried cherries or raisins
• Chia pudding, recipe above

3. When Eating Sugar and Carbs, Combine with Protein and Fiber

Avoid sugar on an empty stomach. It would be hard to completely take sugar out of our children’s diet, and it would be no fun for anyone. Sugary foods are linked to traditions and celebrations big and small! Therefore, try and limit sugar to times when your child has already eaten a balanced meal, or as I said before, combine it with a protein (e.g., a muffin with nut butter, or a cookie with fairlife milk). 

Encourage eating some veggies before tucking into the main course. The fiber from vegetables will ensure that the rest of the meal is absorbed slower, slowing the release of sugar into the bloodstream. 

If you feel overwhelmed by the tips in this article, start with a savory breakfast and go from there. I love the Glucose Goddess for more information on regulating glucose spikes as well as more recipe ideas. You will be amazed by how much easier it is for your child(ren) to keep their cool (and you as well).

You got this, mama!

*Note: Many studies (linked above) support the notion that different food groups affect blood glucose levels differently. But as always, please consult with your doctor about your own unique health needs to get the best information about what diet is best for you.

The opinions expressed in this post are those of the author. They do not necessarily reflect the official policy or position of Boise Mom, its executive team, other contributors to the site, its sponsors or partners, or any organizations the aforementioned might be affiliated with.