Just as a healthy diet can relieve symptoms of anxiety, some foods can worsen mood symptoms because of their effects on the body's biochemistry. If your child has anxiety, you may wish to restrict or eliminate sugar, caffeine, some starches, and processed foods.

Caffeine

Most people know that caffeine, as a stimulant, can cause jitteriness, irritability, and anxiety, but many do not know about hidden sources of caffeine. Many sodas other than cola contain caffeine. Energy drinks, even if advertised as natural, may also contain caffeine. Caffeine is also present in cocoa, chocolate, and some teas. If your child has trouble sleeping, be sure to limit sources of caffeine at least four hours before bedtime. You may wish to eliminate caffeine entirely from your child's diet when anxiety is a concern.

Sugar

Many parents are familiar with the hyperactivity, and possible energy and emotional crash, which result from your child's excessive sugar consumption at Halloween, Valentine's Day, parties, or other occasions when sweets are center stage. Sugar, in and of itself, has no nutritional value other than simple calories. When ingested, it can cause a quick surge in energy, which can then be followed by a “crash,” marked by tiredness, lethargy, or even emotionality and irritability.

For some, the energy surge can mimic a panic attack. You may wish to limit your child's sugar intake to help with anxiety. To sweeten foods more naturally, with a more gentle effect on mood and energy, consider fruit juice, stevia, (an herbal sweetener available at most health food stores), or honey, if your child is over two. Remember that fresh fruit is a natural, healthy, and satisfying option for dessert. Be alert to “disguised sugar” in the form of high fructose corn syrup and sucrose, which are common in many processed foods. Also, be aware of added sugar in nonsweet foods like breads, crackers, and spaghetti or other sauces.

Carbohydrates

Carbohydrates are essential for the production of energy, and all people need some carbs to be healthy. Carbohydrates can be increased when physical demands increase; take, for example, the athlete who eats a huge spaghetti dinner or pancake breakfast before a competition. However, if your child's diet is too high in carbohydrates, he may experience extreme fluctuations in mood and energy, and may be prone to periods of anxiety. This is because carbohydrates quickly metabolize into sugars (glucose) the body uses for energy. When the sugar burns off, a crash in energy, with accompanying malaise, distress, irritability, “spaciness,” or moodiness, can occur. Conditions like hypoglycemia or diabetes are dependent on good management of carbohydrate intake, so check with your health professional if you are concerned carbohydrates affect your child's mood.

Protein Power

Increasing the amount of high-protein foods in the diet has been found to stabilize and elevate mood, and increase energy. Remember to use lean sources of protein such as fish, turkey, and chicken, and avoid meats high in fat, sodium, nitrates, or other additives. Adding protein to a meal or snack heavy in carbohydrates slows the metabolism of glucose, and prevents a “crash.” If your child has trouble staying asleep, this may occur if a carb crash signals her body that she needs more calories. Try offering a small serving of protein (nuts or nut butters, meat, cheese, yogurt) before bed to see if this helps.