By Clare Marcangelo – Nutrition Sleep and Regulation Expert

Supporting your child through things like anxiety, sensory overwhelm, ADHD, or emotional meltdowns is a full–hearted, full–time mission. And while there’s no one–size–fits–all solution, there are small, food–based changes that can genuinely support emotional regulation.

As a children’s nutritionist specialising in anxiety and neurodivergent care, here are three gentle nutrition shifts that I’ve seen work wonders for families across the world.

But I also say this as a mum of 3 who has had her fair share of a managing anxiety and big feelings throughout the years!

Protein within 30 minutes of waking

This one simple change can regulate blood sugar, stabilise morning mood swings, and reduce cortisol spikes.

Swap: sugary cereals

For: scrambled eggs, Greek yogurt with seeds, or a protein smoothie with oats

Ditch additives that disrupt the nervous system

Certain colourings, preservatives, and artificial sweeteners can worsen hyperactivity, sleep issues, or anxious behaviours – especially in sensitive kids.

You would not believe the difference in many kids once we successfully remove these even just for a short time. It is not a “cure” for any of the above issues of course but taking out the factors that can further impact our body’s ability to regulate naturally is huge.

Start by reducing:

• E–numbers like E102 (Tartrazine)
• MSG (flavour enhancer 621)
• Artificial sweeteners like Aspartame

Tip: Choose additive–free crackers, natural yogurts, and simple whole foods. Flavour things yourself at home.

Add magnesium–rich foods to the daily routine

Magnesium could be known as one of nature’s many chill pills – and kids with stress, anxiety or gut issues often burn through it faster due to stress or sensory overload.

Try adding:

• Roasted pumpkin seeds
• Smoothies with cacao & banana
• Cooked leafy greens blended into pasta sauce or soup

Final thought

No child’s nervous system can regulate if they’re running on sugar crashes, synthetic additives, or missing calming nutrients. These tweaks aren’t restrictive or extreme — they’re realistic and supportive.

And the biggest draw card of this approach you can do it yourself. I know exactly what it feels like to be up at night scrolling and researching trying desperately to find a way to ease things for my child as soon as humanly possible and being able to take control of your child’s food can do just this.

Clare is a registered Paediatric Nutritionist and Sleep and Regulation Specialist. She’s worked with parents for 25 years to help reduce the issues that keep them up at night with worry. Whether it’s one on one help or an online course help is at hand.

Clare Marcangelo – Nutrition Sleep and Regulation Expert

WhatsApp +974 33655930 | www.claremarcangelo.com | hello@claremarcangelo.com