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When it comes to supporting children with challenges like poor attention, mood swings, impulsivity, anxiety or coordination difficulties, it’s easy to feel overwhelmed by diagnoses and labels – but the latest insights from the Food for the Brain Conference offer a refreshingly simple message: nutrition and children’s behaviour are deeply linked, and what we feed our kids could make a huge difference.

Dr Alex Richardson, leading expert in the field of nutrition and brain health, highlighted the growing body of research that shows how modern diets – especially those high in ultra-processed foods – may be harming not only children’s bodies but their brains too. From emotional regulation to concentration and memory, what children eat plays a critical role in how they feel, behave and perform.

Why Modern Diets Are a Problem for Children’s Brains

Modern Western diets tend to be energy-dense but nutrient-poor. They are packed with refined sugars, unhealthy fats, and artificial additives, while lacking key nutrients like vitamins, minerals, and healthy fats essential for brain development. Research presented at the conference showed that a high intake of ultra-processed foods is associated with increased risks of not only physical health problems like obesity and diabetes but also mental health issues such as anxiety and inattention.

Children, especially those from disadvantaged backgrounds, are particularly vulnerable to these diet-related risks. Poor nutrition can impair the way the brain grows, functions, and even handles emotions and behaviour.

It’s no wonder that rates of conditions like ADHD, anxiety, and mood disorders are on the rise when so many children’s diets are based heavily on foods that do little to nourish the brain.

The Evidence: Nutrition Really Does Affect Behaviour

At the conference, Dr Richardson emphasised that this isn’t just theory — it’s backed by real-world evidence. Numerous studies, including randomised controlled trials, show that improving diet quality or supplementing with key nutrients can enhance attention, reduce hyperactivity, and even improve mood and sleep.

For instance, a trial involving young offenders found that giving a simple multivitamin and omega-3 supplement significantly reduced aggressive incidents. Other research shows that higher blood levels of omega-3 fatty acids like DHA are associated with better reading, memory, behaviour and sleep in school-aged children.

This suggests that even small, manageable dietary changes could lead to meaningful improvements in how children feel and function — especially those struggling with concentration, impulsivity or emotional regulation.

How Parents Can Support Nutrition and Children’s Behaviour

Parents might wonder: where do we even start? Fortunately, it doesn’t have to be complicated. The Food for the Brain Conference shared several practical steps:

• Focus on real food: Aim for meals made from whole ingredients rather than processed foods. Fresh fruits, vegetables, oily fish, whole grains, and good quality proteins provide essential nutrients.
• Reduce ultra-processed foods: Limit sugary snacks, ready meals, and anything packed with additives, which can disrupt gut health and brain function.
• Support gut health: A healthy gut microbiome is linked to better mood and behaviour. Include fibre-rich foods like vegetables, fruits, nuts, and seeds.
• Boost omega-3 intake: Oily fish like salmon, sardines, or mackerel are ideal. If your child won’t eat fish, talk to a healthcare provider about a good-quality supplement.
• Watch out for artificial additives: Some studies suggest certain food colourings and preservatives can worsen hyperactivity in children.
• Individualise where needed: Some children may have specific needs, intolerances or nutrient deficiencies that require professional advice.

Rather than focusing solely on behavioural labels, it’s time to think holistically. Nourishing the body also nourishes the mind.

A New Way Forward for Families

In a world obsessed with diagnoses, it’s refreshing – and empowering – to think that simple nutrition tweaks could support children’s attention, behaviour, and emotional wellbeing. Of course, good food isn’t a “cure” for everything, but it’s a crucial foundation that no parent should underestimate.

As Dr Richardson emphasised, nutrition and children’s behaviour are linked at every level — from mood and memory to energy and learning. By helping children eat better, we may be giving them one of the most important tools for lifelong wellbeing.

So before rushing toward labels, medications, or long waiting lists, why not start with what’s on the plate?