Diet Tips and Snack Ideas for Kids with ADHD
Diet and ADHD
Diet hasn’t been shown to cause attention-deficit/hyperactivity disorder (ADHD) in children. Additionally, diet alone can’t account for the symptoms of ADHD. However, there’s no denying that diet plays a crucial role in physical and mental health, especially for growing children.
Children with ADHD have extra challenges. Fueling them with good, nutritious food goes a long way toward helping them cope and stay healthy.
Far too many children aren’t getting the vitamins, minerals, and fiber they need. All children require a diet rich in:
vegetables
fruits
whole grains
protein
healthy fats
calcium-rich foods
Such a diet may or may not improve symptoms of ADHD in children, but it will provide them a foundation for good health.
DIET
The nutritious diet kids need
Fruits and veggies
Fruits and vegetables provide the vitamins and minerals that growing children need. It also provides them with much needed fiber. Fruit and veggies make a convenient snack food, and they’re easy to pack in school lunches. Fruit in particular can satisfy a sweet tooth.
Whole grains
Whole grains are unrefined and contain bran and germ. Whole grains are an excellent source of fiber, plus a variety of other nutrients. Add them to your child’s diet through foods such as:
cereals
breads
snack foods
Protein
Protein is important to muscle and tissue growth. Meat is an excellent source for protein. Be sure to choose lean cuts that have low amounts of fat. Avoid processed meats. If you don’t want meat in your child’s diet or want to reduce their consumption of meat, they can get protein from the following:
beans
peas
nuts
dairy
Healthy fats
Our bodies need fat, but not all fats are equal. Emphasize the healthy fats, which include monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Pick a good selection of foods with healthy fats for your kids from the list below.
Monounsaturated fats
avocado
seeds
nuts
olives
canola, olive, and peanut oils
Polyunsaturated fats
corn
sesame seeds
soybeans
legumes
safflower and sunflower oils
Omega-3 fatty acids
herring
mackerel
salmon
sardines
flaxseeds
chia seeds
walnuts
CALCIUM-RICH FOODS
Calcium-rich foods
Calcium is a bone-fortifying mineral that is crucial during early childhood and the adolescent years. This is when bones grow at very fast rates. This essential mineral also plays a role in nerve impulses and hormone production. Calcium is rich in dairy milk, yogurt, and cheese. It’s also found in calcium-fortified plant milks such as flax milk, almond milk, and soy milk. Broccoli, beans, lentils, canned fish with bones, and dark leafy greens are plant sources rich in calcium.
FOODS TO AVOID
Foods to avoid
Research has not shown any specific food that causes or cures ADHD. Some foods may affect your child more than others. If you believe a particular food or ingredient aggravates your child’s symptoms, eliminate it from their diet to see if it makes a difference.
According to Harvard Medical School, studies show that artificial food coloring may increase hyperactivity in some children. Many foods marketed to children, such as cereals and fruit drinks, use food dyes to make them brightly-colored. Try eliminating these foods from your child’s diet and see if their symptoms improve.
According to the Mayo Clinic, the European Union (EU) now requires manufacturers to include a warning on foods with certain additives. The label states that the food may have a negative effect on attention and activity in children.
Studies have not proven that sugar consumption causes hyperactive behavior, according to theAmerican Academy of Pediatrics (AAP). We do know that too much sugar is unhealthy. Evidence that we eat far more sugar than we should is abundant. A study published in JAMA Internal Medicine showed that the average American gets 10 percent of their calories from added sugars. One in 10 Americans gets 25 percent or more of their calories from sugar. Too much sugar contributes to weight gain. In turn this can increase the risk of developing other health problems, such as heart disease and type 2 diabetes.
Other foods that can lead to obesity and high cholesterol include saturated fats, hydrogenated fats, and trans fats. Avoid giving your kids large amounts of foods that contain these fats. Examples include:
Saturated fats
meat
poultry
dairy
Hydrogenated and trans fats
shortening
margarine
packaged snacks
processed foods
fast foods
some frozen pizzas
Fast food and processed foods are generally unhealthy because they contain too much of the following ingredients:
salt
sugar
unhealthy fats
Processed foods in general are very high in calories, and filled with chemical additives and preservatives. They have little or no nutritional value. This type of food fills the belly, but leaves the body wanting.
SNACKS
Smart snacking
Instead of thisChoose this
• prepackaged fruit-flavored snacks• real fruit, such as apples, oranges, bananas, pears, nectarines, plums, raisins, grapes • homemade fruit smoothie • dried fruit
• potato chips and other crunchy munchies• pan-popped popcorn, with little or no butter and salt • baked whole-grain chips or pretzels • diced carrots and celery, with hummus • broccoli and cauliflower, with fresh salsa or yogurt dip • roasted chickpeas
• ice cream• yogurt • cut up watermelon and cantaloupe, or other fruit mixture • homemade fruit smoothies
• candy bars, cookies, and other sweets• dried fruit and nut mixture • dark chocolate covered fruit
• popular kiddie cereals• whole-grain, high fiber cereal, with fresh berries and nuts
• instant oatmeal packets with added sugars• plain oatmeal, with bananas, berries, or stone fruit
TIPS
More dietary tips
Most children benefit from routine. For a child with ADHD a routine is especially helpful. Schedule regular meal and snack times, if you can. Try not to let your child go for more than a few hours without eating. Too much time between meals and snacks may lead to overindulging later.
Avoid fast food restaurants and junk food aisles in the grocery store. One of the reasons we eat so many bad foods is because they’re easy to access. To eliminate the temptation, don't keep junk foods in your home. Stock plenty of fruits and veggies to satisfy growling stomachs in a pinch.
If your child is used to eating a lot of bad food, change won’t come easily. It takes some time for children to connect dietary changes to feeling healthier.
Ask your child’s doctor if you should give them a multivitamin or other nutritional supplements. A dietitian can also help you get your family’s eating habits on the right track.
Article Resources
Allergies and hyperactivity. (2015, November 21). Retrieved from healthychildren.org/English/health-issues/conditions/adhd/Pages/Allergies-and-Hyperactivity.aspx
Diet and attention deficit hyperactivity disorder. (2009, June) health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/June/Diet-and-attention-deficit-hyperactivity-disorder
Fats and your child. (2011, January)
Huxsahl, J. E. (2014, October 10). What does the research say about the relationship between food additives and ADHD? Retrieved from mayoclinic.org/diseases-conditions/adhd/expert-answers/adhd/faq-20058203
Yang, Q., Zhang, Z., Gregg, E., Flanders, D. Merritt, R. & Hu, F. (2014, April). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 174(4), 516-524 archinte.jamanetwork.com/article.aspx?articleid=1819573
