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  • Elenor MacGregor

5 Science-Backed Tea Party Foods For Kids

Updated: Jun 20

✨ Have A Fun Party with Better Mood Foods ✨


Are you or your kids or teens feeling grumpy, sluggish, or just plain blah?


🥣 Foods can have a powerful effect on your mood (both good and bad), so let’s start there.


Some people grab foods they *think* make them feel good (ice cream anyone?) but end up feeling worse once the sugar rush wears off. Then the next thing you know your tea party foods for kids have actually created a tea party tantrum fest! Try these instead!



One great mood food is blueberries; this lady is holding blueberries in her hands

How about next time you need tea party foods for kids, think about reaching for one of these science-backed mood foods to help:


🫐 Blueberries

One study found wild blueberry juice improved mood in children and young adults within one hour of drinking it! That's pretty amazing results for this mood food. Bonus if you go out and pick blueberries together at your tea party. Get the added bonus of nature therapy at the same time. Make these cute popsicles for fourth of July or really any fun summer event!


Tea party foods for kids; bluebery and strawberry popsicles
Tea Party Foods for Kids: blueberry and strawberry popsicles


😋 Walnuts

Walnuts not only contain omega-3s but also a natural source of serotonin! Serotonin is one of out happy brain chemicals. One study found that half a cup of walnuts per day improved mood in college-aged men.  Fun fact 90% of our serotonin is made in our guts, that's one reason why it's so important provide the right nutrients to our bodies. Try topping a fun chia parfait with a few walnuts ground up on top. Bonus for putting in the cute kiwis!




Chia pudding with kiwi and berries
Chia pudding


🥬 Green Leafy Veggies

Swiss chard, spinach, and kale are packed with phytonutrients that combat inflammation—a known contributor to low mood. Try blending them into your kid's smoothies, pasta sauce or pesto to pack a sneaky punch with these mood foods.


Okay I know you're like say what??? But seriously a fun smoothie can be a great summer drink, a way to cool down on a hot day and definitely tasty.


A woman pouring a green smoothie into a glass.
Green smoothies!


🐟 Fatty Fish

Fish like salmon, anchovies, sardines, herring, and cod contain omega-3 fatty acids that fight inflammation and support a healthy mood. Two portions a weeks is the most healthy. If your kiddos or you can't do fish then supplementing with an omega smoothie can really help.


For a cute tea party food try salmon roll ups or spring for a sushi plate. Kids love these little finger foods because they look so appealing.


sushi rolls wrapped in salmon

🍫 Dark Chocolate

There’s a “bliss molecule” in the brain called anandamide. Guess what? It’s also in dark chocolate. Dark chocolate also has magnesium, which is needed to produce serotonin. Be mindful of this one. Small amounts are great as a mood food, but eating large quantities can add unwanted calories.


Chocolate is a mood food!


I hope you enjoyed those tea party foods for kids to help avoid meltdowns, and sugar crashes.


And If you’re looking for a complete and realistic nutrition advice for yourself or your kids?


Also, check out the Mediterranean Diet. It has the most research and evidence to show it supports mood.


Dr. Ellie smiling. She is wearing a black top and is sitting by an arrangement of wheat fronds.


When you're ready here's how Dr. Ellie can help: 


When your child, teen or young adult child is grappling with gut issues, skin issues, menstrual problems, focus issues, hyperactivity, sleep problems, anxiety, depression, or perfectionism you know they are suffering.  Tummy and headaches, getting sick a lot, and feeling run down take a toll on your child and on you. 


You want to help the ones you love ease their suffering and alleviate their symptoms by 

addressing their underlying medical conditions without going straight to adding pharmaceutical medications that can come with their own set of adverse side effects and complications.


As a holistic pediatrician, I uncover and treat the underlying root causes of symptoms while working to reduce the need for medications so they can get back to being a kid and reclaim their childhood joy. 


With advanced diagnostic testing and a personalized treatment program I take a thoughtful,  thorough, and caring medical approach to address your child’s health.  We will address genetic factors, diet, gut health, lifestyle as I walk hand in hand with you and your child toward sustainable well being, resilience, and joy.



For more information on holistic health check out my other posts:



Dr. Ellie smiling. She is wearing a blue floral dress and is in front of golden foliage
Dr. Ellie

Dr. Ellie MacGregor is a holistic integrative and functional medicine pediatrician who specializes in the treatment of celiac disease, food allergies, ADHD, anxiety, depression, gut issues, eczema, and other recurring symptoms using a blend the best of conventional and alternative therapies to prioritize your child's health..  She is the owner of Middle Path Integrative Pediatrics with over 14 years of experience.  Dr. Ellie MacGregor helps readers separate fact from spin to make informed decisions about their health and the health of their children.


Get Dr. Ellie’s Guide to Whole Child Health for more information or view her website to get in touch. 





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