By Carin Clegg Dietitian/Nutritionist at Bright Diets

Autism, ADHD and anxiety can often go hand–in–hand and food plays a huge role.

Appetite and Good Nutrition

When the appetite is good, good nutrition will assist the body and mind to function optimally. Eating regular meals and snacks helps to train and maintain a good appetite.

Natural hunger and satiety regulation can be disturbed by many things:

Over eating: including eating ‘sometimes’ foods and drinks. Unfortunately, there is little room in kid’s appetites for ‘sometimes’ foods as they displace appetite for nutritious foods their growing body needs.

Under-eating or a poor appetite: can be caused by skipping meals, medication, stress and anxiety, food intolerance, gut issues and needs to be addressed, to obtain a sense of bodily calmness.

Grazing: occurs when we eat less than 2–3 hourly. It can stop someone feeling hungry for a proper meal and could be unknowingly done to manage an upset tummy which may be mistaken for hunger. Kids can either under–eat or over–eat when grazing. They may be the fruit bat or the cruncher, releasing anxiety with crunchy foods.

Nutrition deficiencies: such as iron, zinc, magnesium, and vitamin D can contribute to poor appetite, anxiety, depression, poor concentration, irritability, emotional dysregulation, sensory processing issues and more. Treating these can optimise mood, appetite and physical and cognitive function.

Routine

Routine is so important to help us all feel calm and in control. When we expect something to happen at the same time each day, we do not need to think. We do not become overwhelmed from decision making and this helps us feel settled and calm.

Eating regularly i.e. every 3–4 hours, helps to fuel or give energy to our body and brain to function optimally. Eating regular meals and snacks helps us to manage our emotions by not being hungry over the day and by fuelling our brain.

Skipping meals and snacks, can cause tiredness, irritability and further impact our ability to eat all the nutrients our body needs.

Eating regularly over the day gives kids many opportunities to eat the range of different foods their bodies need to grow and thrive. Even if they only like a handful of different fruits and vegetables, that is OK. They likely love the routine and familiarity of it.

Having a routine around what foods kids are offered each meal or snack time can also be a welcome comfort. Such as having only 2 choices of breakfast for the week days such as Weetbix or porridge with an option for a different fruit if available.

The foods kids choose can change depending on their level of calmness. You may have noticed at the beginning of the school term, kids just want the same foods in their lunch box or at the end of a hard day they want their comfort easy–to–eat foods. Whereas, when they are settled into the school routine and are having an easy week, they become more adventurous with their food choices.

Fussy eating

A common problem with many kids is fussy eating and often this is something that can cause a lot of stress at mealtimes for families. There are many causes of fussy eating including: gut issues, nutrition deficiencies, poor appetite, sensory processing, poor concentration, lack of routine, lack of role modelling, stress, food intolerance or simply wanting independence, choice and control over their meals.

Eating together and always providing foods everyone likes to make mealtimes enjoyable can assist kids to feel more at ease at meal times.

The Role of Food Intolerance

Food components and flavours from the breastfeeding mother’s diet comes through the breastmilk to bub and can often cause issues. In my experience, when the diet is right from the get go, including when the breastfeeding mother’s diet is right, there will be minimal issues around sleep, breastfeeding, colic and unsettled behaviour.

When I see clients, a good nutrition assessment gives clues as to what might be contributing to various symptoms which can impact the nervous system, gut issues, poor appetite, insatiable appetite (hungry baby), emotional dysregulation, poor concentration, behaviour issues, sleep issues, bed wetting, rashes, blocked noses, as well as food dislikes and likes, including fussy eating behaviour.

When toddlers eat more variety, are sick and take flavoured medications, are cared for by others, attend childcare/kindergarten, ‘sometimes’ foods, eating out and takeaway foods are introduced, their diet changes slowly and gradually over time and symptoms also develop slowly and gradually over time without realising cause and effect.

The current evidence says, the majority of young children react with behaviour and mood changes from certain additives. Some children also react to strong flavours like acidic foods, concentrated fruit flavours, spices, and chocolate to name a few. We also know that if people are sensitive to dairy, soy, or wheat, they are also highly likely sensitive to some of the other previously mentioned food components.

Food and the reasons why kids eat is so complex. Seeking expert guidance can help everyone in the family feel the best they can with the power of food.

Carin Clegg is the Director of Bright Diets, is a Paediatric Dietitian and Fitness Professional with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant!

Reach out at 0413 774 411, on the socials or at www.brightdiets.com.au