Finding foods that support your child's growth and development and simultaneously tempt his appetite is challenging enough for any parent. But add attention deficit hyperactivity disorder (ADHD) to the mix and you have a dilemma that requires some serious planning.
However, it's theorized that some foods can essentially have the same effect that drugs have on behavior. For example, think of the typical post-coffee-and-doughnut energy crash. Although experts disagree on the extent to which dietary changes work in treating ADHD, incorporating the four following strategies into your kid's daily food choices may help control his or her ADD/ADHD behavior:
- Keep blood sugar levels in check.
Children who have ADD/ADHD need to nosh on the right foods (complex carbohydrates and protein) at the right times (every three to five hours). "Every meal should have some protein: fish, poultry, meat, eggs, beans, nuts, or dairy (only if your child can tolerate it), " said Dana Laake, RDH, MS, co-author of The Kid-Friendly ADHD & Autism Cookbook. So instead of carbo-loading your child at breakfast (think waffles drowned in syrup), send him to school on a couple of hard-boiled eggs and a banana, or granola mixed with plain yogurt. The combination of protein and fiber-rich carbohydrates will help him stay more focused all morning long.
- Be sure to feature enough magnesium.
Consuming too many processed or refined foods or beverages can interfere with your child's ability to get and maintain adequate stores of magnesium. This is important because some studies have suggested a link in children between ADHD symptoms, including hyperactivity, restlessness and irritability, and a deficiency of this important mineral. To make sure your ADD/ADHD child's magnesium levels are up to snuff, trade in salty potato chips, pretzels, and other processed snacks for dark green leafy vegetables, nuts, and fortified breakfast cereals. "This is not a license to go out and buy magnesium supplements since there's an upper tolerable limit for magnesium (11 mg for children ages 4 to 8)," said Roberta Anding, MS, RD, clinical dietitian at Texas Children's Hospital. "Stick with magnesium-rich leafy greens instead."
- Consider adding omega-3s.
Several studies report that children with ADD/ADHD are deficient in essential fatty acids like omega-3s, which is found in oily fish such as salmon, and that kids' attention deficit symptoms diminish following supplementation with these nutrients. Researchers think these powerful fatty acids lubricate the pathway to the brain so nerve cells can communicate properly. In fact, omega-3s are so essential to brain development and functioning that scientists speculate they have powerful, positive effects on behavior, learning, and mood. But like magnesium, parents should be careful with supplementation. "Fish oil should be treated like a drug," said Anding. "It can contribute to problems with blood clotting, platelet aggregation and other issues, so it's important to take it under the supervision of a physician."
- Sneak vital nutrients into their favorite foods.
Studies show that nutrients such as vitamin C (found in citrus fruits, broccoli, and bell peppers) and the B complex vitamins (found in whole grains, leafy greens, nuts, dairy products, and eggs) may also help ease symptoms of ADD/ADHD, thanks to their soothing effects on the brain. To meet your child's daily quota, sneak vegetables in wherever you can (think pineapple and banana smoothies blended with spinach). "They'll taste the overpowering sweet taste of the fruit while the vegetables just kind of blend into the background," said Anding. The only caveat: You should serve the beverage in colored plastic glasses (not transparent) so your child won't pick up on the unappetizing color.
Last Updated: 9/5/2013