Diet, mental health, and pediatric nutrition, with Colleen Sloan, PA-C, RDN

Colleen Sloan, PA-C, RDN, registered dietitian in pediatrics, host of The Exam Room Nutrition podcast, and nutrition columnist for Contemporary Pediatrics, discussed the connection between dietary patterns and mental health in children. While conversations around pediatric nutrition often center on obesity, Sloan pointed out a lesser-discussed issue.

“I do see a lot of under-fueling with kids, because they are skipping breakfast. Either they're waking up late or they… don't feel hungry in the morning,” she explained. “Then comes lunch, but in school, they either don't like the school lunch that's provided, or they're just distracted by peers.”

This pattern of inconsistent or nutritionally inadequate intake, combined with increased consumption of ultra-processed foods, has been a growing concern.

“A lot of the impact of the diet with mental health has to come with kind of the junk that they're putting into their body,” Sloan said. She noted rising intake of fast food and fried items—high in saturated fats—and a parallel decline in fruits, vegetables, whole grains, and legumes.

To support cognitive health and mood, Sloan highlighted several nutrients with well-documented roles in brain function. Omega-3 fatty acids, for example, are essential for neural communication and have been shown to reduce the risk of depression and anxiety.

“Most of us understand that [omega-3s] are found in fatty fish like salmon, mackerel, sardines, walnuts, and flax seeds,” she said, adding that parents can incorporate these foods in child-friendly ways, such as mixing flax seeds into toast with cream cheese or adding walnuts to yogurt parfaits. B vitamins—specifically B6, B9 (folate), and B12—also play a role in regulating mood-related neurotransmitters like serotonin and dopamine.

“Folate deficiency actually has been seen to reduce the antidepressant effectiveness… if [a child or teen] has folate deficiency… the medication isn’t going to be as effective.” Key sources include leafy greens, eggs, legumes, whole grains, and fortified cereals. “Low magnesium levels were actually found in a lot of different studies to increase anxiety, irritability, and insomnia,” she said, noting foods such as almonds, pumpkin seeds, avocados, and leafy greens can help support magnesium intake.

Sloan emphasized that these nutrient-dense, brain-supportive foods are not only foundational to physical health but may also be relevant in pediatric patients presenting with fatigue, focus difficulties, or low mood.

“Asking about certain foods that they’re eating can really improve their mental health,” she said.