Most of us know what it feels like to hit an afternoon slump or wake up feeling foggy. What we often overlook is how much our daily food choices shape the way our brain functions. Growing research shows that nutrition plays a meaningful role in mood, focus and long-term cognitive health, and these benefits apply to youth just as much as adults. For Out of School Time (OST) and youth programs, simple, nutritious snack choices can help support attention, behavior, and overall well-being.

Omega-3 Fatty Acids: Good for Your Mood and Your Brain
Omega 3 fatty acids, especially DHA and EPA, are key components of the lipids found in oily fish and play essential roles in human health. DHA is particularly important for brain and retina development during fetal life and early childhood. EPA and DHA also help regulate inflammation and protect against cardiovascular, neurological, metabolic and immune related diseases (Chamorro et al., 2023).

Beyond these physical benefits, emerging research highlights their role in emotional well-being. Adults who consume more omega 3 rich foods such as fish, seafood, nuts and seeds report lower levels of depression and stress. EPA and DHA were specifically linked to these mood benefits, suggesting that what we eat can meaningfully influence how we feel (Orłowski et al., 2026).

While fish or seafood may not be a practical snack for youth programs, there are other simple, kid friendly ways to include omega 3 rich foods!

Try these omega-3-rich snacks:
• Yogurt topped with walnuts and flaxseeds
• Smoothies made with yogurt and chia seeds

Eat More Fruits & Vegetables
It’s a familiar message for a reason. Eating more fruits and vegetables is one of the most powerful ways to support long term brain health. A large 2024 study following more than 10,000 adults found that people who ate the most fruits and vegetables had better cognitive function and slower cognitive decline than those who ate the least. The strongest benefits came from cruciferous vegetables such as broccoli and cabbage, green leafy vegetables and dark colored vegetables including red, yellow and deep green varieties (Huang et al., 2024).

Why might they help? Fruits and vegetables are rich in antioxidants, fiber and polyphenols that help protect the brain from oxidative stress, the gradual cellular damage that accumulates with age. These nutrients also support heart health and reduce inflammation, both of which play a role in maintaining cognitive function.

For youth programs, simple, colorful produce-based snacks can make these benefits accessible.

Child and Adult Care Food Program CACFP-aligned snack examples:
• Apple slices with sunflower seed butter
• Broccoli, carrots and/ or cauliflower with hummus
• A colorful vegetable tray paired with a dip
• Fresh fruit cups or sliced melon
• Bell pepper strips with yogurt-based ranch

One Small Step Toward More Plant Protein
Shifting toward more plant-based protein sources such as beans, lentils, tofu and edamame does not mean giving up meat entirely. Research supports that dietary patterns higher in plant foods and lower in red and processed meat are linked to better brain health. The MIND diet, which combines elements of the Mediterranean and DASH diets, is associated with a reduced risk of Alzheimer’s disease. Even moderate adherence lowered Alzheimer’s risk, and one of its key recommendations is to limit red meat while emphasizing plant proteins, fish and vegetables (Morris et al., 2015).

For youth programs, plant-based proteins can be both budget friendly and kid friendly!

Here are some easy ideas:
• Roasted chickpeas
• Edamame (fresh or lightly salted)
• Bean based spreads paired with vegetables or whole grain crackers

The Bigger Picture: It's About Patterns, Not Perfection
No single food will make or break your health. What matters most is your overall eating pattern over time. Diets rich in whole foods, fruits, vegetables, healthy fats and lean or plant-based proteins are consistently linked to better long-term brain and overall health.
For youth programs, small, realistic changes can make a meaningful difference. If access to fresh produce or omega 3 rich foods feel out of reach, simple additions like ground flaxseed, chia seeds, walnuts or edamame can be an affordable way to support brain health. Frozen fruits and vegetables are just as nutritious as fresh and often more affordable. Many community food resources carry these options as well.

Start with one change this week:
• Add one more vegetable to your snack
• Offer a fruit and nut butter pairing
• Try a plant protein snack like roasted chickpeas
• Stir chia or flax seeds into yogurt or smoothies

Small steps, taken consistently, are what lead to lasting change, for youth, families and communities.