How we nourish our bodies impacts every other aspect of our health and function.
As moms, we all want the best for our kids. We spend hours making sure they’re safe, happy, and healthy, but often the fast-paced demands of modern life push us toward convenience when it comes to their food and drinks. While it’s easy to grab whatever is quick and marketed as “kid-friendly,” the truth is that the quality of what our kids consume has a profound impact—not just on their health, but also on their behavior, attention, and even our day-to-day experience as moms.
Let’s talk about why the quality of food matters and how it can make a significant difference in your child’s life—and yours. But, before we dive in, we always like to remind you that this is not about perfection. None of us are perfect. And if you're working to implement cleaner foods and household products into your lifestyle, don't expect that you will complete a 180 overnight. Each small step in the right direction is a massive win and we're here to help!
The Hidden Dangers in Everyday Foods
Many foods marketed for children are loaded with ingredients that can negatively impact their physical and mental health. Here are three common culprits:
1. Artificial Food Dyes
Brightly colored snacks, cereals, and drinks may look appealing, but artificial food dyes such as Red 40, Yellow 5, and Blue 1 have been linked to behavioral issues in children. Studies have shown that these dyes can contribute to hyperactivity, irritability, and difficulty focusing, especially in kids who are sensitive to them.
This isn’t just about your child struggling to sit still—it’s about how those struggles affect their learning, relationships, and ability to thrive. As moms, dealing with a child who’s bouncing off the walls or having a meltdown can be overwhelming. By reducing artificial dyes, you may see noticeable improvements in your child’s behavior, making life smoother for both of you.
All too often, we work with a mom 1-on-1 who is at her wits end with her children (which nearly robs us of the joy that we deserve to have in motherhood!). Once we can help her remove something as small as artificial food dyes, she notices nearly instantaneous changes in her child, and both can enjoy their relationship and day-to-day much more!
2. Added Sugars
Sugar is everywhere — in juices, granola bars, and even foods you wouldn’t expect, like bread and pasta sauce. Excessive sugar intake has been linked to energy crashes, mood swings, diminished gut and immune health, and difficulty focusing. When children consume too much sugar, they may experience a short-lived energy spike followed by a sharp drop, leaving them tired, cranky, and less cooperative.
As moms, we know how challenging it is to manage a child in the throes of a sugar crash. Reducing added sugars in their diet can help stabilize their energy levels, improve their mood, and reduce those tough parenting moments. It is especially important to provide few to no added sugars in the first two years of life.
3. Ultra-Processed Foods
Ultra-processed foods are engineered for convenience and long shelf lives, but they often come at a cost. These foods are stripped of nutrients and packed with additives, preservatives, and unhealthy fats. This can make them more difficult for our body to recognize, digest, and absorb. Over time, consuming ultra-processed foods can lead to nutrient deficiencies, weight gain, and poor gut health—all of which can impact your child’s physical and mental well-being.
The Connection Between Food and Behavior
It’s no secret that what we eat fuels our bodies and minds. For kids, the connection between diet and behavior is especially strong. When children consume whole, nutrient-dense foods, they are more likely to have stable energy levels, better focus, and fewer mood swings. On the flip side, diets high in artificial dyes, added sugars, and ultra-processed ingredients can contribute to:
•Difficulty paying attention: Poor-quality foods can disrupt brain function, making it harder for kids to concentrate at school or during playtime.
•Hyperactivity: Artificial ingredients and sugar spikes can increase restlessness and make it difficult for kids to regulate their energy.
•Mood swings: Fluctuating blood sugar levels can lead to irritability, tantrums, and emotional outbursts.
As moms, these challenges can take a toll on us. A child who is more focused, calm, and cooperative is easier to parent, leaving us with more energy to enjoy motherhood and tackle our own responsibilities. So while we encourage you to do these things for your child's benefit...we actually think the best part will be the benefits you receive as well!
Where Should You Even Start?
You don’t need to overhaul your pantry overnight, but small, consistent changes can make a big impact. Here are some steps to start improving the quality of your child’s diet:
1. Read Labels
Take a few extra seconds to read the ingredient lists on packaged foods. Look out for artificial dyes, high-fructose corn syrup, and unrecognizable additives. If the ingredient list reads like a science experiment, it’s a sign to look for an alternative. Common artificial dyes to look for and avoid are Red 40 (Allura Red AC), Red 3 (Erythrosine) Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow), Blue 1 (Brilliant Blue), Blue 2 (Indigo Carmine), and Green 3 (Fast Green). It's better to look for foods colored using fruit and vegetable juices. Common additives to look for and avoid are monosodium glutamate (MSG), potassium bromate, butylated hydroxytoluene (BHT), sodium benzoate, aspartame, and propyl gallate.
2. Focus on Whole Foods
Prioritize whole, unprocessed foods like fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the nutrients kids need to grow, learn, and thrive. They are foods in their most natural state, meaning our gut is able to recognize, digest, and absorb them more easily. This allows our system to operate more efficiently and get the most from the foods we eat. The best tip we can give you here is to shop the outside perimeter of the grocery store! These tend to be the aisles full of whole, nutrient-dense foods.
3. Choose Naturally Sweetened Options
Swap sugary snacks and drinks for options naturally sweetened with fruit, pure maple syrup, or honey. Encourage water or milk instead of sugary juices and sodas. While this option might be challenging at first, your family's palate will adjust with time. Remember, we're conditioned to taking in lots of sugar and it triggers our body to crave more, more, more!
4. Cook at Home
Cooking meals at home allows you to control what goes into your child’s food. Even simple, quick recipes can provide better nourishment than prepackaged meals. Preparing a menu and prepping ingredients ahead of time can make cooking at home much less stressful.
5. Be Patient and Persistent
Kids may resist healthier foods at first, especially if they’re used to artificial flavors and sugar. Be patient, keep offering nutritious options, and model good eating habits yourself. Often, a food they won't even touch one day is something they devour the next! Don't let this discourage you. Stand your ground, prepare everyone's plate with the same foods, and allow them to decide from there what they would like to eat.
The Ripple Effect of Healthier Choices
When we focus on giving our kids high-quality food, we’re not just investing in their health—we’re investing in a smoother, more joyful motherhood experience. A well-nourished child is often a happier, more cooperative child. And as moms, when our kids are thriving, we can breathe a little easier, knowing we’re giving them the best foundation for a healthy, vibrant future.
You don’t have to be perfect or cut out every “fun” food. It’s about finding a balance that works for your family and making intentional choices that prioritize your child’s well-being. By caring about the quality of the food and drinks you give your children, you’re giving them—and yourself—the gift of better days ahead.
Last but not least, remember that our children learn by watching us...not just by listening to what we say. If you role model eating cleaner, more nutrient-dense foods then they are more likely to show interest in them as well. Go first in this journey and allow them to witness your effort!
Focus on progress, not perfection, mama. You’ve got this.
