Nutrition and Children’s Mental Health: What You Need To Know
While it is important for all of us to receive adequate nutrition to function at our best, it is especially important for children to eat the right foods. We have long known that proper nutrition is important for things like physical growth, weight, bone density and the development of muscle mass and a strong immune system. And studies are now showing the significant role nutrients play in the development of our cognitive abilities. This is because brain development begins in the womb and continues into the mid-20s! The foods children eat don’t just fuel their bodies; it also plays a crucial role in their social, emotional, and mental development. Understanding the importance of nutrition and making informed dietary choices can have a significant impact on our children’s physical and mental health not only in the present, but far into the future.
As we gear up for back to school, now is a great time to think about how the foods we offer children throughout the day affect their ability to focus, concentrate, learn new material, and regulate their behavior.

Cognitive Development
Cognitive development is the process by which we acquire, understand, or-ganize, and learn to use information in various ways. Cognitive development includes memory, attention, thinking, problem-solving, logical reasoning, reading, listening, and more. It helps a child obtain the skills needed to live a productive life and function as an independent adult. Proper nutrition can aid in this development. Aim for foods rich in Omega-3 fatty acids (healthy fats), such as fish, walnuts and chia seeds, as well as foods rich in B Vitamins, iron, and zinc, such as leafy greens, eggs, and fortified cereals.

Emotional and Social Development
Social and emotional development refers to a child’s ability to create and sustain meaningful relationships with others as well as to express, recognize, and manage their emotions. It also allows them to be aware of and to respond appropriately to the emotions of others. Eating a healthy diet can help a child manage their emotions, relate with others in a healthy way, and avoid behavioral problems. To support Emotional and Social Development, focus on foods rich in omega-3 fatty acids (fatty fish, nuts, and seeds), Vitamin D (from the sun and fortified foods like milk and some grain cereals), and Magnesium (green leafy vegetables and nuts).

Tips For Promoting Proper Nutrition
1. Lead by example: Children learn by observing their parents and caregivers. Set a good example by making healthy food choices and emphasizing the importance of nutrition.
2. Involve them in meal planning: Encourage your child to participate in meal planning and preparation. Let them choose fruits and vegetables they enjoy, and involve them in grocery shopping and cooking.
3. Make meals enjoyable: Create a positive and enjoyable eating environment. Eat together as a family and minimize distractions such as television or electronic devices.
4. Offer a variety of foods: Introduce your child to a variety of nutritious foods from an early age, and encourage them to try different things. Focus on eating a rainbow of colors throughout the day.
5. Limit sugar and processed foods: Reduce the consumption of sugary drinks, snacks and processed foods, which can contribute to unhealthy weight gain and lead to long-term health problems.

Sources for this month’s newsletter have been taken from: https://childdevelopmentinfo.com/child-health-news/understanding-the-crucial-role-of-nutrition-in-child-development/;https://www.headstart.gov/school-readiness/effective-practice-guides/social-emotional-development;https://www.verywellhealth.com/cognitive-development-5220803

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110.

The Dog Days Of Summer Are Here: Beware Of Dehydration
Dehydration occurs when the body uses or loses more fluid than it takes in. Then the body doesn't have enough water and other fluids to do its usual work. Not replacing lost fluids leads to dehydration. Sometimes dehydration occurs for simple reasons, such as not drinking enough water. This can happen when you're sick or too busy to remember to drink enough. Or there might be no safe water to drink when traveling, hiking or camping. Other dehydration causes include: diarrhea and vomiting, illnesses that cause fever, weather and activities that cause sweating, medicines,
diabetes.
Anyone can become dehydrated. But the condition is more serious for infants, children and older adults. Dehydration also can occur in anyone who doesn't drink enough water during hot weather. It's more likely in people who are active in the heat. Drinking more fluids usually fixes mild to moderate dehydration. But severe dehydration is serious and needs medical treatment right away.

Dehydration And Mental Health
There’s a strong relationship between dehydration, hydration, and mental health. Low fluid levels can cause hormone changes, cognitive impairment, “brain fog,” poor sleep, and a host of other unpleasant physical symptoms that can bring down your mood.
Our brains need enough fluid for the connection between nerves to run effectively. Staying hydrated helps our brains work at its best, keeping us sharp, focused, and clear-headed. But dehydration works against our physical and mental health.
In the short term, it can be easy to treat. In fact, multiple studies suggest that drinking water improves our cognitive function rather quickly. But, if we are chronically dehydrated, the opposite can also be true. Long term dehydration can have long-term effects on cognitive function even after our mood and other symptoms have improved. So, staying hydrated is one extremely important tool for keeping our bodies and minds healthy.

Know The Signs Of Dehydration:
Dehydration is a potentially life-threatening condition. Know the signs to help avoid a medical emergency.
1. Thirst
2. Confusion
3. Fatigue
4. Dizziness
5. Chills
6. Dry mouth
7. Muscle tension
8. Headache
9. Infrequent urination
10. Dark urine
11. Fainting
12. Rapid heartbeat

Suggestions For Beverages That Combat Dehydration:
Water/Seltzer
Gatorade
Sports Drink
Herbal Tea
Coconut Water
Milk

Sources for this month’s newsletter have been taken from: 
https://health.clevelandclinic.org/dehydration-and-affect-on-mentalhealth
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
https://www.verywellhealth.com/most-hydrating-drinks-11745629
The Food and Thought Program works to promote awareness and provide short term counseling around the important link between nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program
This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.
 

Cookout Season Is Here! How to Eat Healthy and Enjoy Those Summer Parties!
For many people, summertime brings an increase in outdoor eating opportunities — cookouts, picnics, BBQs and lobster boils abound. These outdoor eating events may also bring an increased temptation to over-eat or to eat too many foods that are high in saturated fats, sugars and highly processed ingredients (think sausages and hot dogs!). But there are plenty of healthy choices to be made, while also enjoying your favorite Summertime foods, in moderation.
Research has shown that eating highly processed foods and foods rich in saturated fats and added sugars is bad for our physical and mental health. Anxiety, depression and brain fog may all be impacted—and worsened—by the foods we consume. So it is important to be mindful of how the foods we eat may be affecting the way we feel. This can be especially difficult to do when there are more unhealthy foods available to us.
Eating healthy at a cookout begins before you leave your home. Try to have a healthy snack before you leave so you don’t arrive starving. Then once you arrive at your destination, take stock of what is there and create a “plan” of what you will eat. This simple step can help combat impulsive and over-eating.
And remember, you don’t have to skip the unhealthy foods you love. Just prioritize the ones you want most, portioning them out and balancing them with healthier options.

Tips For Eating Healthy At a Cookout:
1. Bring a healthy dish to share. It’s good for you and for others!
2. Eat a balanced, satisfying meal. Focus on diversifying your plate. Add plenty of fresh vegetables, grains and fruits!
3. Delay getting seconds. It takes your brain about 20 minutes to register that your stomach is full. Waiting can help you eat less!
4. Stay hydrated. It will help offset moisture your body has lost in the heat and help you to feel full longer.
5. Indulge, but not in everything. Moderation is key, especially with sweets, alcohol and highly processed foods and red meat.
6. Don’t hang by the food table. It will help minimize picking and over-eating.
7. Take the focus off the food. Focus on the fun, family and friends and not the food!

Healthy BBQ Recipe Ideas:
Easy Quinoa Salad:
https://www.eatingbirdfood.com/easy-quinoa-salad/
Grilled Lime Chicken:
https://www.tasteofhome.com/recipes/grilled-lime-chicken/
Mayonnaise-Free Potato Salad:
https://themom100.com/recipe/mayonnaise-free-potato-salad/
Watermelon Salad With Feta and Mint:
www.3yummytummies.com/watermelon-salad-with-feta-and-

Sources for this month’s newsletter have been taken from: https://www.eatingbirdfood.com/easy-quinoa-salad/, health.clevelandclinic.org/light-up-the-grill-6-meals-to-inspire-a-summer-state-of-mind, https://www.eatingbirdfood.com/easy-quinoa-salad/, https://tasteofhome.com/recipes/grilled-lime-chicken/, https://themom100.com/mayonnaise-free-potato-salad/, https://www.3yummytummies.com/watermelon-salad-with-feta-and-mint/

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.

Reading Food Labels: Why It’s Important and What To Look For
Nutrition labels are meant to be helpful tools for making healthy food choices. The U.S. Food and Drug Administration (FDA) revamped the “Nutrition Facts” label in 2016 to help people know what they’re putting into their bodies, both healthful and not healthful. Healthful components are things like vitamins, fiber and iron, whereas sodium, sugar and trans and saturated fats should be minimized or eliminated as much as possible. These unhealthy ingredients contribute to a host of physical and emotional health problems, and are referred to here as The Three Foes of good mental health.
Because there’s a lot of information in the small, rectangular boxes printed on packaged foods and drinks, here are some key thinks to look for: Taking notice of the serving size and number of recommended servings per container is a good place to start. If you are eating an entire package, but the nutrition labels says each package contains three servings, you have to TRIPLE all of the values listed on the nutrition label! That can add up quickly! Look for foods that contain high percentages of beneficial nutrients (20% or more), and beware of foods containing the Three Foes Of Good Mental Health: Sodium, Sugar and Saturated Fat. See below for specific guidelines around recommended allowances of these ingredients.

Sodium
Excess salt and sodium can negatively affect your kidney function, in addition to driving up your blood pressure raising the risk of stroke, heart disease and even cognitive changes. Most American’s eat too much salt and sodium every day. More than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Sugar
Consuming too much sugar has been linked to weight gain, obesity, diabetes, heart disease, dental problems, anxiety and depression, among other chronic illnesses. Try to stay under 9 tsps a day (or 36 grams) for men and 6 tsps for women (24 grams).

Saturated & Trans-Fats
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. The American Heart Association recommends limiting saturated fats to 13 grams or less per day. Trans fats are unhealthy fats that occur both naturally and artificially in foods. The primary dietary source for trans fats in processed and ultra-processed foods is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Avoid whenever possible.

Rule of Thumb
When purchasing packaged foods, aim for those with 5 or fewer ingredients, and which you recognize. A good rule of thumb is—if your grandmother wouldn’t have it in her cabinet or wouldn’t know what it is, try to avoid this food!

Sources for this month’s newsletter have been taken from: https://health.clevelandclinic.org/how-to-read-a-nutrition-label; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day; https://health.clevelandclinic.org/is-salt-bad-for-you; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.

The Phoenix Food Hub and Greater Lynn Senior Services invite community organizations to apply for funding that supports nutrition initiatives and the reduction of food insecurity in Lynn. 

This funding will support community initiatives that:

• meet a specific and demonstrated need.
• serve populations that are typically harder to reach.
• strengthen collaboration across the PFH network.
   

The deadline to apply is 5 pm on Monday, June 30, 2025.
 

For full details and application materials, please visit 
https://phoenixfoodhub.org/For-Providers
 

If you have questions, please contact Lema Sharifi, Community Grants Administrator, by email lsharifi@glss.net.