As a parent, you want to give your child every possible advantage to help them thrive, and when your child has ADHD, that desire often comes with a mix of questions and determination. You may find yourself wondering how everyday choices can affect how they feel and function, like what goes on their plate. While diet alone can’t cause or cure ADHD, the foods your child eats can play a meaningful role in supporting their focus, energy levels, and overall well-being. If you’re ready to make your kitchen a little more ADHD-friendly, here are some practical tips to help you get started.
How Nutrition Impacts ADHD
Eating healthy, combined with exercise and healthy sleep habits, is an integral part of a healthy lifestyle. Of course, healthy eating can be especially difficult for kids, especially those who tend to be picky eaters. Food aversions are so common among children that pretty much every menu on the planet features chicken nuggets and macaroni and cheese alongside fancier fare.
Overall, children with ADHD should follow the same nutritional guidelines as other kids. Still, they may be more sensitive to how certain foods affect them, making a balanced, healthy diet especially important. Dietary changes shouldn’t replace recommended ADHD treatment, but a balanced breakfast, lunch, and dinner can improve overall health and reduce ADHD symptoms.
In addition, some common ADHD medications can suppress your child’s appetite. So, when they wear off later in the day (which is rarely precisely at mealtimes), your child might feel extra hungry and grab whatever is available. Keep fruits, vegetables, and protein-rich snacks on hand so your child has good options when hunger strikes.
Keeping a food diary can help you determine the right diet for your child and your family. Pay attention to what your child eats and drinks. Make a note of good days and harder days so you can narrow down potential triggers. Every kid is different, and the right diet for one child may not be effective for the next, even in the same household.
The Best Foods for Kids with ADHD
While you can’t deal with ADHD entirely at the dinner table, a balanced diet can be an important part of managing your child’s ADHD symptoms and overall health. When planning meals, fill your child’s plate with protein, complex carbohydrates, and fruits or vegetables.
Instead of a breakfast pastry and some juice, which are both high in simple carbohydrates and sugar, opt for things like oatmeal, milk, peanut butter, and whole grains. A breakfast high in protein and complex carbohydrates is a great way to start your little one off on the right foot. Complex carbohydrates and proteins result in a more gradual and balanced release of blood sugar, helping to fuel your child consistently throughout the day.
You probably can’t avoid sugars and simple carbs entirely, but you can mix in complex carbohydrates, protein, and fiber to help balance things out.
Protein: Protein-rich foods help kids with ADHD in a few different ways. They are used in the production of essential neurotransmitters, such as dopamine. Protein also stabilizes blood sugar and helps prevent surges and dips throughout the day. Good sources of protein include: Lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy.
Complex carbohydrates: Similar to proteins, complex carbohydrates take longer to digest and stabilize blood sugar throughout the day. Offer whole wheat breads, vegetables, beans, peas, lentils, potatoes, sweet potatoes, and squash.
Fruits and vegetables: Research shows that kids who eat more fruits and vegetables have fewer and less severe ADHD symptoms on average. Fruits and vegetables are sources of important vitamins and minerals, which your child needs to maintain attention and good brain health.
Fatty acids: Some studies have shown that Omega-3 fatty acids are beneficial for brain health. You can get Omega-3 from supplements, but it’s best to have it on your plate. Common sources of Omega-3 include: Fish, flaxseed, chia seeds, walnuts, canola oil, soybean oil, fish oil, and algal oils.
Minerals: Iron, zinc, and magnesium are all used by the brain to make or regulate neurotransmitters used in attention and concentration. Some studies have shown that kids with ADHD have lower-than-average iron levels and, in some cases, their symptoms improved when dietary iron was increased. Similar associations have been found with zinc and magnesium. Ask your child’s pediatrician before introducing any supplements, and instead opt for mineral-rich foods like lean red meat, poultry, shellfish, and beans.
Water: Hydration is essential for everyone, but especially for those with ADHD. Dehydration leads to increased irritability and decreased cognitive function. Dehydration makes everyone feel off, and kids with ADHD are no exception.
Foods to Avoid for Kids with ADHD
Certain foods may trigger hyperactivity or difficulty concentrating in kids with ADHD. While it’s not reasonable to avoid them entirely, these foods should be limited to keep your child happy and healthy.
Sugar: While sugar doesn’t cause ADHD as has often been claimed, overconsumption can lead to quick spikes in blood sugar followed by a crash, both of which can impact your child’s mood. Avoid sugary candies, cakes, or cookies and limit fruit juices, sodas, and other sugary drinks. Likewise, ingredients like corn syrup, honey, and processed sugars should be used sparingly.
Simple carbohydrates: All foods are broken down into sugar for your body to use for energy, but simple carbohydrates like pancakes and breakfast pastries are quickly processed, causing a spike in blood sugar followed by a crash. If your child then eats a lunch filled with simple carbs, they’ll rebound only to crash again.
Caffeine: While caffeine is a stimulant and can have mild focusing effects for some, it often leads to unwanted side effects like increased heart rate, anxiety, irritability, or trouble sleeping, which can all worsen ADHD symptoms. Since children are more sensitive to caffeine than adults, even small amounts in soda, energy drinks, or chocolate can have an impact. Remember that caffeine hides in unexpected places. This stimulant can be found in coffee, tea, energy drinks, and sodas, but also in chocolate and some medications, including common painkillers.
Talk with your child’s pediatrician before you start eliminating foods to make sure your child’s diet still meets all of their nutritional and developmental needs. And remember, the team here at Families First Pediatrics is here if you have concerns about your child’s diet, their ADHD symptoms, or their health in general. We also have an extensive ADHD library filled with resources for parenting children with ADHD, and we offer classes on Supportive Parenting for ADHD.
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