One of the biggest challenges parents of children with ADHD face when it comes to their child's diet can be finding the right balance between nutrient-rich, healthy foods and foods that suit their child's tastes. Children can often be picky eaters, making it even more difficult for parents to provide them with the right nutrients and energy.
Additionally, children with ADHD are often impulsive and may be prone to consuming sugary, high-calorie foods and drinks, which provide a short-term energy boost but are not beneficial for concentration and behavior in the long term.
In addition, parents should monitor their child's eating habits and nutrient intake to rule out foods that cause sensitivities or allergies, which could negatively affect the child's ADHD symptoms.
Proper nutrition is very important for children with ADHD, as it can have a positive impact on concentration, energy levels, and behavior. In this article, we will explain in detail the nutritional advice and its rationale for parents of children with ADHD.
Recommended foods and routines
1. Whole grains
Healthy carbohydrates, such as whole grains, stabilize blood sugar levels, which improves attention and concentration. Whole grains are rich in fiber, which helps with digestion and blood sugar control. They also contain B vitamins and minerals, which contribute to healthy brain function.
2. Vegetables and fruits
Vegetables and fruits are full of vitamins, minerals, and fiber that support healthy brain function. Antioxidant-rich vegetables and fruits, such as berries and leafy greens, help protect brain cells from damaging free radicals and help reduce inflammation.
3. Omega-3 fatty acids
Omega-3 fatty acids, found in fish oil, flaxseeds and nuts, help brain cells communicate and reduce inflammation. Omega-3 fatty acids contribute to the proper functioning of neurons, which improves concentration, learning abilities and behavior. Omega-3 fatty acids also support cardiovascular health and immune system function.
4. Developmental nutrients: iron, zinc and magnesium
Iron: Iron helps supply oxygen and energy to the brain, which can improve concentration and attention. Iron deficiency can cause fatigue and attention deficits, so it is important to rule out iron deficiency in children with ADHD. Red meat, vegetables, legumes, and grains are good sources of iron.
Zinc: Zinc plays a role in the optimal functioning of brain cells and in strengthening the immune system. Some research suggests that zinc deficiency may be linked to ADHD symptoms. Foods rich in zinc include meat, fish, nuts, and legumes.
Magnesium: Magnesium helps the nervous system function and can have a calming effect. Children with magnesium deficiency may be more restless, irritable, and have trouble sleeping. Foods rich in magnesium include green leafy vegetables, nuts, seeds, and whole grains.
5. Adequate protein intake
Protein is the building block of brain cells and helps transport nutrients throughout the brain. The amino acids in protein play an important role in the production of neurotransmitters and maintaining chemical balance in the brain. Protein intake can help stabilize blood sugar levels and increase feelings of fullness, which can help improve concentration and attention. Meat, fish, eggs, dairy products, legumes, and nuts are all good sources of protein.
6. Fluid consumption
Adequate hydration is important for healthy brain function and overall well-being. Our bodies and brains are made up mostly of water, and water performs many important functions in the body, such as regulating temperature, transporting nutrients, and detoxifying. Dehydration can affect cognitive function, including attention, concentration, and memory.
A 2012 study found that children who didn't drink enough water performed worse on cognitive tests than those who were properly hydrated. Regulating fluid intake is especially important for children with ADHD, who may have problems with attention and concentration.
7. Eat regularly
Eating regularly can help regulate blood sugar levels and maintain focus, which is especially important for children with ADHD. Blood sugar fluctuations can affect attention, concentration, and energy levels. Longer periods between meals can lead to low blood sugar levels, which can cause fatigue and lack of focus.
A 2013 study found that regular meals improved attention, behavior, and blood sugar stability in children with ADHD. The study suggests that parents and children should work together to balance healthy eating with regular meals to help children focus and pay attention at school and at home.
The solution for parents of children with ADHD regarding eating challenges consists of several components:
- A varied, nutrient-rich diet: Ensure your child's diet includes a good balance of whole grains, vegetables, fruits, legumes, lean proteins, and healthy fats.
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Regular meal times:
Sticking to mealtimes can help maintain a child's energy levels and stabilize blood sugar levels, which can have a positive impact on concentration and behavior. - Healthy Alternatives: Offer healthy, tasty alternatives to sugary, processed foods that are appealing to your child while still being rich in nutrients.
- Hydration: Ensure adequate fluid intake, which can help maintain concentration and improve overall health.
- Food intolerance or allergy testing: If you suspect that your child may have a food sensitivity or allergy, consult a professional and modify their diet if necessary.
- Supportive atmosphere: Create the right environment for meals, such as reducing environmental noise and distractions, and focusing on family meals together so that the child can develop appropriate eating habits.
- Working with professionals: Consult with doctors, dietitians, or nutritionists to make the best dietary and lifestyle decisions for your child with ADHD.
These solutions can help address the dietary and lifestyle challenges of children with ADHD, promoting better concentration, behavior, and overall well-being.
Sample menu
Monday:
- Breakfast: porridge with fresh berries, honey and a glass of water
- Breakfast: a handful of almonds and a banana
- Lunch: grilled chicken breast with green pea puree and brown rice
- Snack: yogurt with seeds and chopped fruit
- Dinner: fried fish with vegetable millet and a glass of water
Tuesday:
- Breakfast: whole grain bread with avocado and tomato, a glass of water
- Snack: an apple slice and a glass of water
- Lunch: beef stew with beetroot salad and wholemeal bread
- Snack: carrot sticks with hummus
- Dinner: broccoli casserole with whole wheat pasta and a glass of water
Wednesday:
- Breakfast: whole grain muesli with natural yogurt and honey, a glass of water
- Breakfast: a pear and a glass of water
- Lunch: Roasted turkey breast with steamed vegetables and quinoa
- Snack: cottage cheese with fresh fruit and a glass of water
- Dinner: pumpkin stew with pork stew and wholemeal bread
Thursday:
- Breakfast: wholemeal bread with ham, cheese and cucumber, a glass of water
- Breakfast: an orange and a glass of water
- Lunch: lecsó with whole grain rice and sausage
- Snack: plain yogurt with fresh raspberries and a glass of water
- Dinner: grilled salmon with steamed spinach and a glass of water
Friday:
- Breakfast: a bag of cottage cheese and a glass of water
- Snack: mixed fruits and a glass of water
- Lunch: Chicken paprikash with whole wheat pasta and cucumber salad
- Snack: green smoothie (spinach, apple, banana, water)
- Dinner: vegetable omelette and a glass of water
Saturday:
- Breakfast: yogurt with fresh fruit and honey, a glass of water
- Breakfast: a banana and a glass of water
- Lunch: stuffed peppers in tomato sauce, brown rice and a glass of water
- Snack: coconut milk chia pudding with fresh blueberries
- Dinner: fried chicken leg with green bean stew, whole grain bread and a glass of water
Sunday:
- Breakfast: whole grain pancakes with fresh strawberries and a glass of water
- Snack: carrot stick and a glass of water
- Lunch: beef ragu with spelt pasta and a glass of water
- Snack: cottage cheese dumplings with natural yogurt and a glass of water
- Dinner: fish soup with wholemeal bread and a glass of water
This sample diet is based on the recommendations described in the article, taking into account healthy eating, a varied diet, and important nutrients for children with ADHD. However, it is important to note that each child's needs may be different, so the diet should be tailored to the individual.
Sources:
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Edmonds CJ, Jeffes B (2009). "Does having a drink help you think? 6-7-Year-old children show improvements in cognitive performance from baseline to test after having a drink of water." Appetite. 2009 Dec;53(3):469-72. doi: 10.1016/j.appet.2009.10.002. Link: https://pubmed.ncbi.nlm.nih.gov/19808071/
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Wesnes KA, Pincock C, Richardson D, Helm G, Hails S (2003). "Breakfast reduces declines in attention and memory over the morning in schoolchildren." Appetite. 2003 Dec;41(3):329-31. doi: 10.1016/j.appet.2003.08.009. Link: https://pubmed.ncbi.nlm.nih.gov/14637306/
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Konikowska K, Regulska-Ilow B, Rózańska D. (2012). "The influence of components of diet on the symptoms of ADHD in children." Roczniki Panstwowego Zakladu Higieny. 2012;63(2):127-34. Link: https://pubmed.ncbi.nlm.nih.gov/22928358/
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Rucklidge JJ, Eggleston MJF, Johnstone JM, Darling K, Frampton CM. (2019). "Vitamin-mineral treatment improves aggression and emotional regulation in children with ADHD: a fully blinded, randomized, placebo-controlled trial." Journal of Child Psychology and Psychiatry. 2019 Mar;60(3):232-246. doi: 10.1111/jcpp.12964. Link: https://pubmed.ncbi.nlm.nih.gov/30468562/
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Pelsser LM, Frankena K, Toorman J, et al. (2017). "Diet and ADHD, Reviewing the Evidence: A Systematic Review of Meta-Analyses of Double-Blind Placebo-Controlled Trials Evaluating the Efficacy of Diet Interventions on the Behavior of Children with ADHD." PLoS One. 2017 Jan 25;12(1):e0169277. doi: 10.1371/journal.pone.0169277. Link: https://pubmed.ncbi.nlm.nih.gov/28121994/
