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Hangry Child? Here's how to Help

Image of baby feeding himself with a spoon. Blog about Hangry babies and how to give them healthy snacks.

Hangry = hungry and angry.

Hunger often results in ‘bad’ behaviour.. This unmet physical need causes an imbalance within the nervous system which regulates arousal. Hunger causes blood sugar levels to fall which the body compensates for by releasing cortisol and adrenaline.

It makes sense that these hormones could trigger feelings of anger, anxiety and general agitation.

Of course not every tantrum will be because they are hungry, so it’s important that we don’t fulfill emotional needs through food, but if it’s been a while since your child last ate something, a snack might just help. 

Help your child regulate their mood

1) Always give them breakfast. Children who have breakfast have improved behaviour, wellbeing and academic performance

2) Have meals at regular times. Hunger is linked to our circadian rhythm so eating at predictable times can help. 

3) Keep blood sugar levels stable with healthy snacks in between meals.. 

Snacks are important for kids for a number of reasons.

  • Nutrition: Snacks can help kids get the nutrients they need to stay healthy and grow. Kids need a variety of nutrients, including protein, carbohydrates, healthy fats, vitamins, and minerals. Snacks can help provide these nutrients, especially if they are made with whole foods.
  • Energy: Snacks can help kids stay energized throughout the day. Kids have high energy needs, and snacks can help them refuel between meals.
  • Appetite control: Snacks can help kids control their appetite at mealtimes. If kids are too hungry at mealtime, they may be more likely to overeat. Snacks can help them feel full so they are less likely to overeat at mealtimes.
  • Focus: Snacks can help kids focus and learn better. Kids who have low blood sugar levels may have trouble focusing and learning. Snacks can help keep blood sugar levels stable, which can help kids focus and learn better.
  • Happiness: Snacks can make kids happy. Kids love to eat, and snacks can be a fun and enjoyable way to get some extra nutrients. Snacks can also be a way for kids to bond with their families and friends.

When choosing snacks for kids, it is important to choose snacks that are healthy and nutritious. Some good choices include:

  • Fruits and vegetables
  • Yoghurt
  • Whole-grain crackers
  • Nuts and seeds
  • Hard-boiled eggs
  • Cheese
  • Trail mix
  • Whole-wheat toast
  • Nut butter sandwich (lots of kids prefer almond butter as it’s sweeter than peanut)
  • Houmous and vegetables

It is also important to limit the amount of sugary snacks and processed foods that kids eat. These foods can contribute to weight gain, tooth decay, and other health problems.

Hanger problems... what to do

Question: But Jem my kid says they’re hungry but are refusing the healthy snack I’m offering

Answer: You need to question whether they are actually hungry, or just hankering after a sweet treat like a biscuit!

Or are they thirsty? Sometimes the symptoms feel the same…

Or are they bored? Might be time for a change of scenery.

Question: They are asking for a yoghurt (which is healthy) but I’m about to serve dinner. 

Answer: It’s OK to tell them they need to wait a short while. You may well end up with them having a bit of a tantrum (read my tips on handling those here) Alternatively, could they be eating the vegetables you’ll be serving with dinner now?

Picture of Jem

Jem

Jemma Munford is a Mum of two, Holistic Sleep Coach and all-round sleep geek, based in Manchester. Her focus on empowering parents, responsive methods, and realistic expectations make her approach a unique one in the space. You can buy her book, The Better Sleep Blueprint: A realistic guide to baby sleep for parents who don't want to sleep train on this website, on Amazon and at any bookshop nationwide.