It was one of those mornings prepping food for my child.

You were already ten minutes behind. Your child was still half-dressed, the math worksheet from last night was missing, and the lunchbox? Still empty.

So you did what any mom would do. You reached for something quick. A cereal bar, a boxed juice, maybe a handful of crackers on the way out the door. Breakfast? Check.

Nevertheless, a call from the school came in by mid-morning.

“He’s having a hard time staying focused today. He keeps getting up and wandering. Didn’t want to finish his reading task either.”

You sigh. Your mind races: Was it the dyslexia again? Something at school? Did he not sleep well?

 But what you didn’t realize was this: that cereal bar, small, harmless, convenient, might be playing a bigger role in his behavior than you thought.

Food might feel like a background player in your child’s daily routine. Still, in reality, it plays a starring role, especially when your child has learning differences, such as dyslexia or attention-related struggles. 

Because the truth is, what we feed our kids can directly impact how well their brains regulate focus, behavior, and learning.

This blog explores the relationship among food, focus, and executive functioning. Because while you may not be able to control dyslexia or how school is structured, there’s power in the plate, and it’s one place we can start.

What Is Executive Function and Why Does It Matter for Learning?

Executive functioning is like your brain’s CEO. It’s responsible for managing attention, planning, remembering instructions, and controlling impulses. For kids with dyslexia, challenges with executive functions often show up as:

• Trouble following multi-step directions
• Forgetting what they just read
• Difficult staying seated or focused during class
• Emotional outbursts when routines change

And while dyslexia is primarily a language-based learning difference, studies show that executive function deficits are common in children with dyslexia and other learning difficulties (Moll et al., 2014, Journal of Learning Disabilities).

So, where does food come in?

Think of food as the CEO’s assistant. It either helps that the executive runs the show or completely burns them out by lunchtime.

How Blood Sugar Swings Hijack Focus

Most moms have seen it: the after-school crash. Your child’s bouncing off the walls one minute, then melting into tears the next.

That’s often a blood sugar rollercoaster at work.

Fueling Focus with Food

When kids consume refined carbs, such as white bread, candy, or sugary drinks, their blood sugar levels surge, providing them with a quick energy boost. But that spike is followed by a crash, which can lead to:

• Brain fog
• Irritability
• Poor concentration
• Fatigue

A 2017 study in Appetite found that children who consumed high-sugar diets scored lower on attention-based tasks and showed more behavioral issues.

How Your Child’s Food Choices Affect Their Brainpower

If your child eats a sugary breakfast (or skips breakfast entirely), their brain doesn’t get the steady stream of glucose it needs to maintain focus and working memory. And for kids who already struggle with processing language, that dip in energy makes learning even harder.

The Biochemistry of Brain Food

Specific nutrients actively support attention, mood regulation, and cognitive flexibility key elements of executive function. Here are a few things your child’s brain may crave:

Omega-3 Fatty Acids

Found in Salmon, chia seeds, walnuts, and flaxseeds, omega-3s support brain development and function. One 2020 review in Nutrients linked omega-3 supplementation with improved attention and reading performance in children with learning differences.

Iron and Zinc

These minerals support dopamine production, which is crucial for maintaining focus and regulating impulse control. Several pediatric studies have linked deficiencies in iron and zinc to attention deficit disorder (ADD) or attention deficit hyperactivity disorder (ADHD).

Magnesium

Helps regulate mood and calm the nervous system. Research indicates that low magnesium levels contribute to increased hyperactivity and anxiety.

Protein

A high-protein breakfast (like eggs or Greek yogurt) helps balance blood sugar and provides sustained mental energy throughout the day.

Hidden Triggers: Additives, Food Dyes, and Processed Snacks

What your child eats is just as important as what they avoid.

Food Dyes & Preservatives

Artificial colors, such as Red 40 and Yellow 5, have been linked to hyperactivity and inattention in children who are sensitive to them. The European Union requires warning labels on products that include these dyes, but the United States has not yet enforced this regulation.

Highly Processed Foods

Fast food, chips, and sugary granola bars may be quick, but they’re often void of fiber, healthy fats, and quality protein. These nutrient-poor choices leave your child’s brain undernourished.

Tip for Busy Moms

Even though reading every label isn’t realistic, you can still improve your diet by swapping one or two snacks each week for whole-food options. For instance, try replacing snacks with fruit and nut butter, cheese sticks, or hummus and crackers. These small changes can make a noticeable difference.

How To Build a Focus-Friendly Plate (Without Becoming a Nutritionist)

You’re not trying to overhaul your kitchen or guilt-trip yourself over every lunchbox. However, with a few minor adjustments, you can help your child develop better focus, smoother transitions, and more regulated emotions.

A Simple Framework for Brain-Fueling Meals:

• Protein (eggs, turkey, legumes, Greek yogurt)
• Nutrient-Dense Fats (Avocados, olive oil, nut spreads, seeds)
• Complex Carbs (Oats, sweet potatoes, brown rice, whole fruits
• Hydration- Dehydration=slower thinking. Keep a water bottle handy.

Sample FFocus-Friendly Breakfast:

• Scrambled eggs + whole grain toast
• Apple slices + almond butter
• Water with a splash of lemon

It’s not about achieving perfection; it’s about being purposeful.

“Food May Not Fix Everything, But It Can Help More Than You Think.”

You can’t control dyslexia. You can’t rewrite your child’s brain wiring. However, it is important to note that you can actively support their brain health. Day by day, and meal by meal, you can make a positive difference.

While dietary choices aren’t a remedy, they nonetheless serve as a valuable resource. Many educators and therapists often overlook this aspect in IEPs (Individualized Educational Plans) and therapy plans, but science increasingly supports its importance.

And as a mom, you don’t need to carry guilt for not knowing this sooner. You’re here to now to learn and to show up.

That’s what nourishes your child the most.

Actionable Takeaways for Moms

1. Don’t skip breakfast. Start your day with a balanced breakfast that includes protein, fiber, and healthy fats to help prevent blood sugar crashes.
2. When possible, make sure to read the labels. This step is crucial for understanding important information. Avoid snacks with artificial dyes and added sugars where possible.
3. Look for whole-food swaps. Replace just one ultra-processed snack per day with a real-food alternative.
4. Talk to your pediatrician. Ask about nutrient testing or the potential for omega-3 supplementation.
5. Give yourself grace. Feeding kids is hard. You’re doing your best, and your best is already making a difference.