{"id":9353,"date":"2025-08-22T23:44:48","date_gmt":"2025-08-22T13:44:48","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=9353"},"modified":"2025-11-06T23:45:46","modified_gmt":"2025-11-06T12:45:46","slug":"nutrition-tweaks-calm-kids-anxiety-adhd-meltdowns","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/nutrition-tweaks-calm-kids-anxiety-adhd-meltdowns\/","title":{"rendered":"Food &amp; Feelings: 3 Simple Nutrition Tweaks to Calm Kids\u2019 Anxiety &amp; Meltdowns (From a Paediatric Expert)"},"content":{"rendered":"\n<p><strong>By Clare Marcangelo \u2013 Nutrition Sleep and Regulation Expert<\/strong><\/p>\n\n\n\n<p>Supporting your child through things like anxiety, sensory overwhelm, ADHD, or emotional meltdowns is a full\u2013hearted, full\u2013time mission. And while there\u2019s no one\u2013size\u2013fits\u2013all solution, there are small, food\u2013based changes that can genuinely support emotional regulation.<\/p>\n\n\n\n<p>As a children\u2019s nutritionist specialising in anxiety and neurodivergent care, here are three gentle nutrition shifts that I\u2019ve seen work wonders for families across the world.<\/p>\n\n\n\n<p>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!<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Protein within 30 minutes of waking<\/strong><\/p>\n\n\n\n<p>This one simple change can regulate blood sugar, stabilise morning mood swings, and reduce cortisol spikes.<\/p>\n\n\n\n<p><strong>Swap:<\/strong> sugary cereals<\/p>\n\n\n\n<p><strong>For:<\/strong> scrambled eggs, Greek yogurt with seeds, or a protein smoothie with oats<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Ditch additives that disrupt the nervous system <\/strong><\/p>\n\n\n\n<p>Certain colourings, preservatives, and artificial sweeteners can worsen hyperactivity, sleep issues, or anxious behaviours \u2013 especially in sensitive kids.<\/p>\n\n\n\n<p>You would not believe the difference in many kids once we successfully remove these even just for a short time. It is not a \u201ccure\u201d for any of the above issues of course but taking out the factors that can further impact our body\u2019s ability to regulate naturally is huge.<\/p>\n\n\n\n<p><strong>Start by reducing:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>E\u2013numbers like E102 (Tartrazine)<\/li>\n\n\n\n<li>MSG (flavour enhancer 621)<\/li>\n\n\n\n<li>Artificial sweeteners like Aspartame<\/li>\n<\/ul>\n\n\n\n<p><strong>Tip:<\/strong> Choose additive\u2013free crackers, natural yogurts, and simple whole foods. Flavour things yourself at home.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Add magnesium\u2013rich foods to the daily routine<\/strong><\/p>\n\n\n\n<p>Magnesium could be known as one of nature\u2019s many chill pills \u2013 and kids with stress, anxiety or gut issues often burn through it faster due to stress or sensory overload.<\/p>\n\n\n\n<p><strong>Try adding:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Roasted pumpkin seeds<\/li>\n\n\n\n<li>Smoothies with cacao &amp; banana<\/li>\n\n\n\n<li>Cooked leafy greens blended into pasta sauce or soup<\/li>\n<\/ul>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Final thought<\/strong><\/p>\n\n\n\n<p>No child\u2019s nervous system can regulate if they\u2019re running on sugar crashes, synthetic additives, or missing calming nutrients. These tweaks aren\u2019t restrictive or extreme \u2014 they\u2019re realistic and supportive.<\/p>\n\n\n\n<p>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\u2019s food can do just this.<\/p>\n\n\n\n<p>Clare is a registered Paediatric Nutritionist and Sleep and Regulation Specialist. She\u2019s worked with parents for 25 years to help reduce the issues that keep them up at night with worry. Whether it\u2019s one on one help or an online course help is at hand.<\/p>\n\n\n\n<p class=\"has-text-align-center\">Clare Marcangelo \u2013 Nutrition Sleep and Regulation Expert <\/p>\n\n\n\n<p class=\"has-text-align-center\">WhatsApp +974 33655930 | <a href=\"http:\/\/www.claremarcangelo.com\">www.claremarcangelo.com<\/a> | <a href=\"mailto:hello@claremarcangelo.com\">hello@claremarcangelo.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Clare Marcangelo \u2013 Nutrition Sleep and Regulation Expert Supporting your child through things like anxiety, sensory overwhelm, ADHD, or emotional meltdowns is a full\u2013hearted, full\u2013time mission. And while there\u2019s&hellip;<\/p>\n","protected":false},"author":1,"featured_media":9354,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","sync_status":"none","episode_type":"audio","audio_file":"","castos_file_data":"","podmotor_file_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[35,40],"tags":[116,103],"series":[],"class_list":["post-9353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","category-parenting","tag-article","tag-clare-marcangelo"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/uploads\/sites\/2\/2025\/08\/healthy-food-enigmatical-boy-leaning-table-while-going-have-dinner.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/feed\/podcast\/default-podcast","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"0Ly4YRg4dl\"><a href=\"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/nutrition-tweaks-calm-kids-anxiety-adhd-meltdowns\/\">Food &amp; Feelings: 3 Simple Nutrition Tweaks to Calm Kids\u2019 Anxiety &amp; Meltdowns (From a Paediatric Expert)<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/nutrition-tweaks-calm-kids-anxiety-adhd-meltdowns\/embed\/#?secret=0Ly4YRg4dl\" width=\"500\" height=\"350\" title=\"&#8220;Food &amp; Feelings: 3 Simple Nutrition Tweaks to Calm Kids\u2019 Anxiety &amp; Meltdowns (From a Paediatric Expert)&#8221; &#8212; On The Coast Families\" data-secret=\"0Ly4YRg4dl\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! 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