Meal Plan for ADHD Child: Ideas and Tips

Children are naturally picky eaters making it a challenge for parents to find foods their kids like. Children with ADHD may also have a reduced appetite due to their medications. ADHD medications tend to suppress a person's appetite, particularly in the middle of the day. Therefore, it is essential for parents of children with ADHD to introduce healthy foods to their child's diet.

Children with ADHD struggle to focus, are often hyperactive and are easily forgetful. Pediatricians and parents agree that certain foods may increase or decrease the rate at which some ADHD symptoms are experienced. For example, sugary foods and food colorings are widely believed to worsen ADHD symptoms, while Omega 3 fatty acids may help improve them.

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Should children with ADHD avoid certain foods?

There is a consensus among professionals and parents that some foods trigger or worsen ADHD symptoms. However, not all children with ADHD will react the same way to common trigger foods. 

Generally, the ADHD diet, like most healthy diets, should be full of whole foods, fruits and veggies, lean proteins, and healthy fats. However, because a child with ADHD has a brain and body chemistry that may react differently to some less nutritious foods and artificial substances, those foods should be avoided most of the time. 

There is some research indicating that for some children with ADHD, food dyes and artificial colors, additives, and sugar may increase hyperactivity, forgetfulness, and restlessness and cause blood sugar spikes, and may result in poor behavior. 

Foods That May Affect Some Children with ADHD

• Saturated fats
• Sugary treats like candy, soft drinks, and sugary breakfast cereals
• Food with artificial additives
• Artificial food colors

Research suggests that children with ADHD tend to crave carbs and sugar; therefore, it is important to include healthy carbs and natural sugars. Avoid calling foods bad, junk, or treats, as these words can establish an unhealthy relationship with food. Instead, focus on the benefits of each healthy food and emphasize that while chocolate is delicious, it won't give our body the fuel it needs to play and exercise. For example,

"These orange carrots will help your eyes see better in the dark, and this green apple will give your body the energy it needs to run and play. So let's fill our bellies with those first, and then we can have a piece of chocolate."

While we understand it is hard to avoid foods with sugar and other food additives all the time, they should be the exception rather than the norm. Part of establishing an ADHD diet for your child is to establish healthy eating habits and a healthy relationship with food.

ADHD Diet

The ADHD diet should be full of foods rich in Omega-3 fatty acids, complex carbs, and high in lean proteins. The purpose of eating an ADHD diet is to improve brain function and keep blood sugar levels stable, which in turn improves ADHD symptoms.

Treating ADHD often involves medication. ADHD medications typically suppress a child's appetite. Therefore a well-rounded ADHD diet will help prevent nutrient deficiencies. Your child's doctor may sometimes recommend nutritional supplements such as fish oil, iron supplementation, and added zinc.

Foods rich in Omega 3 fatty acids

• Fish: tuna, salmon
• Nuts and seeds: walnuts, Brazil nuts, chia seeds
• Oils: olive oil, flax seed oil, canola oil, fish oil

Foods Containing complex carbs

• Whole Grains: barley, brown rice, corn, whole wheat pasta, whole grain bread
• Beans: chickpeas, green beans, kidney beans, split peas
• Fruits: Bananas, apples, pears, grapefruit, strawberries
• Vegetables: Asparagus, broccoli, carrots, spinach, yams, zucchini, cucumbers, leafy green vegetables

Lean Proteins

• Eggs
• Natural peanut butter or other nut butter
• Chicken breast meat
• Low-fat milk
• Lean red meat

Food Sensitivities

Children with ADHD are not more prone to food allergies than typically developed children. However, they may be prone to food sensitivities. Artificial sweeteners, processed foods, food additives, and food dyes may increase hyperactivity and other ADHD symptoms.

Other foods that may cause ADHD symptoms to intensify are milk, soy, wheat (check out this gluten-free diet), eggs, beans, corn, tomatoes, grapes, and oranges. If you suspect certain foods are contributing to an increase in your child's ADHD symptoms, you can try an elimination diet to find the culprit(s).

Speak with your child's pediatrician before eliminating any foods or if you suspect food allergies so they can guide you through the process.

A diet plan will be individualized based on your child’s needs and food sensitivities, and there may be a few foods your child should avoid. But remember that kids with attention deficit hyperactivity disorder are still kids and want to be able to participate in the fun of sweets and special snacks on occasion.

Elimination Diet at a Glance

1. Eliminate all foods, additives, dyes, etc., you suspect are worsening your child's ADHD symptoms.
2. Introduce one food at a time back into your child's diet
3. Observe for reactions or changes. If no adverse reactions occur or it doesn't worsen ADHD symptoms, the food can remain in the diet.
4. Slowly introduce foods into the diet, one food every three to five days, and observe for changes.

Healthy Diet Guidelines for children with Attention Deficit Hyperactivity Disorder

If your child has attention deficit hyperactivity disorder and you are considering a specialized ADHD diet, below is a sample diet plan. The diet contains Omega-3 fatty acids, complex carbohydrates, and proteins designed to aid the immune system, avoid blood sugar spikes, and boost brain functioning.

Because children with ADHD may have a suppressed appetite in the middle of the day, meal planning presents some challenges. Your child may prefer smaller meals and snacks throughout the afternoon and evening to make up for those missed calories in the middle of the day.

Refrain from forcing your child to eat or to finish what is on their plate. Instead, allow them to follow their hunger cues; however, be prepared with plenty of nutritious foods when snack time comes calling.

Breakfast

Yogurt with fruit: use plain yogurt or plain Greek yogurt for extra protein. Most children's yogurts are full of extra sugars and food coloring. Instead, add berries like strawberries, blueberries, and raspberries that add a natural sweetness and are full of antioxidants.

Eggs and whole-grain toast: scrambled eggs mixed with low-fat milk and cooked in olive oil provide protein and essential fats. Whole grain bread is a complex carb.

Whole-grain oatmeal with fruit: oatmeal made from whole oats and topped with a banana or blueberries provides complex carbs and a natural sweetness from the fruit.

Snacks

Peanut butter and apples: apples contain complex carbohydrates and fiber that will help your child stay full longer. Choose a natural PB and check the label for added sugars or artificial additives.

Cottage cheese and blueberries: cottage cheese, like plain yogurt, provides protein and other vital nutrients like calcium and vitamin B. Blueberries are also a good source of vitamin B, high in antioxidants which boost immune system functioning, and a good source of fiber. Consider sprinkling chia seeds on top for an added boost of Omega-3 fatty acids.

Lunch and dinner

Lean meats: chicken breast, fatty fish like salmon or tuna, and lean red meat are excellent sources of protein and, in the case of fish, omega-3 fatty acids. Protein combined with fiber helps your child feel fuller longer.

Leafy greens: broccoli, spinach, beet greens, and kale can be sauteed or cooked in olive oil to add flavor. They can also be mixed into casseroles or chopped up into smaller pieces and added to dishes. Children are more prone to iron deficiency because they lack vegetables in their diet. Continue to offer them regularly and in various ways until you find one or two your child enjoys!

Whole grains: whole grain pasta is the perfect way to get complex carbs into your kid's diet. You can also offer whole wheat bread for sandwiches or toast.

Dessert

Applesauce: unsweetened applesauce with cinnamon or apple pie spice sprinkled on top is a delicious treat a child can enjoy post-dinner or as a snack.

Parfait: you can make fun and delicious yogurt and berry parfaits and put a small dollop of whipped cream on top!

Frozen fruit pops: natural frozen fruit bars are a nice dessert, especially when it is warm outside. Some brands sell no-sugar-added bars made from fruit juice, or you can make them yourself.

A Better Diet Improves These ADHD Symptoms

Eating the foods listed above can improve common symptoms of ADHD in children such as:

• Makes careless mistakes
• Inattention to details
• Struggles to focus on activities or play
• Seems not to listen when directly spoken to
• Fails to follow through on instructions, schoolwork, or chores
• Has difficulty organizing tasks and activities
• Avoids, dislikes, or is reluctant to participate in tasks
• Requiring sustained mental effort
• Loses things
• Easily distracted
• Forgetful in daily activities
• Easily feel overwhelmed
• Behind in social skills compared to peers
• Frequently interrupts or blurts things out

If you are looking for dietary guidelines on what to feed your child with ADHD to maintain a balanced diet, this article provides suggestions for a well-balanced ADHD diet for kids. Not everything mentioned in this ADHD diet plan may work for your child, but it can be used as a starting point when managing ADHD and ensuring your child's diet is full of healthy foods.

Takeaway 

Creating an ADHD diet for your child doesn't have to be complicated, but it may take some time and planning. While offering whole foods to ADHD children is best, when purchasing processed foods, read labels thoroughly. Food packaging is designed to catch our attention, so we don't pay attention to the ingredients.

In some cases, dietary changes may be necessary, and a few foods might need to be eliminated. If your child recently received an ADHD diagnosis or this is your first attempt at planning an ADHD diet speak with your pediatrician about the best course of action for your child.

Lastly, remember kids are kids; even those on a specialized ADHD diet need to enjoy their food and develop a healthy relationship with nutritious foods. Discuss the benefits of nutritious foods with your child, find creative ways to include less favored foods into their diet, and work as a team to discover which foods work best for your child's ADHD symptoms.