Eat a Healthy Breakfast
We all know the importance of eating a wholesome, well-balanced breakfast - studies have proven the multiple benefits of doing so time and time again; this recommendation is imperative for those with ADHD. In particular, a well-rounded breakfast should be largely composed of complex carbohydrates (think whole grains and fiber) and very low in simple sugars. Good accompaniments include a low-fat protein source like milk, fruit, and even some healthy fat, such as omega-3 enriched eggs. A breakfast like this prevents a mid-morning sugar crash and enables the brain to function at its best; it also gives the body plenty of fuel to complete its morning tasks. And really, your child's diet should look like this most of the time: based on complex carbohydrates and low-fat protein with moderate amounts of healthy fats, very low in sugar.
An example of a healthy and balanced breakfast includes: two slices of whole-wheat toast with 2 teaspoons of an omega-3 enriched light margarine (trans-fat free), a banana, an omega-3 enriched egg, and an 8-ounce glass of low-fat milk (organic is higher in omega-3's; if your child is sensitive to milk, try soy, rice, or almond milk).
Eliminate Artificial Colors and Preservatives
We would all do well to heed the advice to limit the numerous artificial colors and preservatives all-too prevalent in the processed foods available today; unfortunately, at present, these products are vastly expanding on the market. Very compelling is recent research which has found that some children with ADHD are sensitive to artificial colors and preservatives and their symptoms actually improve when these additives are eliminated from their diet. Based on recent studies, the American Academy of Pediatrics now advocates the elimination of food colorings and preservatives from the diet as a viable option for children with ADHD. Individuals with ADHD may do well to avoid artificial colors, especially red and yellow, preservatives like sodium benzoate (along with all of those other ingredients you can't pronounce), and additives such as artifical sweeteners (e.g. aspartame, Nutrasweet), nitrites (common in processed/packaged meats and hot dogs), and monosodium glutamate (MSG; see more at: Decoding Food Ingredients).
Cutting out additives is not easy, especially if you are accustomed to buying packaged foods and/or eating out on a regular basis. However, your child's health is well worth it. The best way to go about it is to prepare and eat fresh, whole foods. This means cooking from scratch much of the time. Be sure to read food labels, as you will be surprised at the number of items that contain food colorings, preservatives, and additives. You will see, though, that the benefits far outweigh the sacrifice, and it will be healthier - not to mention less expensive - for your entire family to eat this way.
Ensure Plenty of Omega-3 Fatty Acids
Omega-3 fatty acids, "healthy fats," are important for the brain to function well. Good sources include tuna, salmon, and other cold-water fish (which must be limited due to their high mercury content); walnuts and flaxseeds; and canola and flaxseed oils. Thankfully, more and more foods are being enriched with omega-3's, such as eggs and margarines. Chances are good, however, that your child does not get enough omega-3's through diet alone; talk to his pediatrician about the possibility of an omega-3 fatty acid supplement.
Consider a Gluten-Free/Casein-Free Diet
Although eliminating gluten (found in wheat, barley, rye, and oats) and casein (found in milk) from the diet is extensive and extremely difficult, consider going gluten- and casein-free. Many medical experts are reluctant to recommend this diet as beneficial for individuals with ADHD. However, there are numerous anecdotal reports that a gluten- and casein-free diet results in the dramatic improvement of ADHD symptoms (and even autism), and there are studies that support this. Because this diet is very specific, complicated, and challenging, consult a Registered Dietitian that specializes in food allergies and a gluten-free diet.
The Bottom Line
It's true, diet alone will probably not completely eliminate the myriad of issues associated with ADHD. However, it makes sense that the nutrients that support general brain function would be particularly helpful for those with ADHD. And it appears that some specific dietary changes are relieving the symptoms of ADHD in many individuals; these are changes that would be healthy for any individual to make, so they are definitely worth a try for those with ADHD.
Copyright © 2010 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.
