There is growing evidence to show that what children eat can influence their behaviour. Mood, emotional response, sleeping problems, aggression, hyperactivity, attention deficit disorder, dyslexia and even autism have all been linked to nutrition.

'What children eat affects not only their physical health, but how they think, feel and act,' says Sue Baic, lecturer in nutrition and public health at the University of Bristol.

'Our diet has changed almost beyond recognition over the past 50 years. We need to acknowledge the likely connection with increasing rates of behaviour problems, both immediate and long lasting,' she adds.

Indeed, junk foods have been implicated in the World Health Organisation's prediction that there will be a 50 per cent rise in child mental disorders by 2020.

Even if you have not pinpointed a problem, simple changes to your family's diet may make a big difference, helping to keep your family on a calm, even keel.

Blood sugar levels

Blood sugar, or glucose, is the brain's main fuel. The brain needs a constant, steady supply to keep it ticking over smoothly. Too much in one go and it starts to lose control; too little and it can't function properly.

The best way to regulate blood sugar levels is to eat slow-releasing carbohydrates from wholegrains, vegetables, beans and lentils, and simple carbohydrates from fruit. Where possible, opt for those that have a low glycaemic index (GI).

GI is a measure that scientists use to show how quickly carbohydrates are released into the bloodstream. However, there's no need to get too technical. Put simply, unrefined foods generally have a lower GI than refined, processed foods such as white bread and pasta. Unrefined foods also contain more fibre, which makes you feel fuller for longer.

If your child refuses to eat these foods, then wean them slowly, says registered dietician Ursuala Arens. 'Eat healthy, starchy carbohydrates. If this isn't possible, then compromise. If your child won't eat brown bread, then buy white bread that has wholegrains added. Keep battling away. Give them one slice of white and one slice of wholegrain until they are ready to make the full switch.'

Low GI choices

The foods below have a very low GI. Include items from this list when preparing meals and snacks:

wholemeal bread and pitta breads

oat cakes

plain yoghurt

soya milk

tomato

broccoli

avocado

carrots

blackberries, raspberries and strawberries

cherries

pears

melons

peaches

plums

apples

peanut butter

eggs

cottage cheese

hummus

olives

cashew nuts

Eat regularly

Adults need three meals a day. If these are well balanced with carbohydrates, protein, fruit and vegetables, there is no need for snacks. With children, however, the rule is three plus three - that's three meals a day and three snacks.

'Children can't eat as much in one go at mealtimes as adults,' says Arens. 'They tend to eat what they want and then run off. Snacks such as fruit, milk and yoghurt keep blood sugar levels even throughout the day.'

The most important meal of the day is breakfast, when blood sugar levels have dropped to their lowest during the night. If your child spurns food in the morning, give them small amounts of fruit, nuts and seeds until they can stomach something more substantial such as muesli or egg and toast.

Brain food

The brain is made up of 60 per cent fat and it needs more of it to grow and maintain itself. But not any old fat will do – indeed there is some evidence to suggest that the hydrogenated and trans-fats found in junk foods may cause harm.

What your child needs is plenty of essential fatty acids – specifically omega-3s, which research shows may actually improve mental health and IQ.

'Supplementation of a child's diet with some nutrients may improve behaviour,' says Dr Quentin Spender, consultant and senior lecturer in child and adolescent psychiatry at Chichester and St George's, London. 'The strongest evidence seems to be for omega-3 essential fatty acids, which are oils found in some fish, such as salmon, mackerel and herring. Since most children won't eat these fish, tablets, capsules or liquid supplements may be helpful. If it works, the benefits will take a few months to show.'

While they contain smaller amounts of omega-3, products enriched with omega-3 such as bread, milk and eggs are also useful alternatives to oily fish.

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