Foods that are rich in fiber and protein can help kids with ADHD stay alert, calm, and focused. Keep these easy snacks on hand for both their appetite and their ADHD.
Like all kids, children with attention deficit hyperactivity disorder (ADHD) need a healthy diet. But feeding kids who have ADHD can be extra challenging for several reasons. First, medications can decrease their appetite. Second, because hyperactivity is one of the symptoms of ADHD, kids who have the disorder may expend more energy and need more calories than some of their peers. And third, if they eat too many sweets, they can suffer from mood swings when their blood sugar spikes and then crashes. As a parent, you have to know the right balance to strike. These eight ideas can help take the guesswork out of snack time.
Fruit Shakes
Kids who have ADHD need the vitamins, minerals, and fiber that fruit provides. If your child turns up his nose at a whole banana, try making a fruit shake from fresh fruit and yogurt instead. Blend bananas, strawberries, peaches, orange juice, and ice in the blender, add some yogurt for thickness, and serve. “Don’t be afraid to be creative when it comes to what you put in your smoothie,” says Jessica Crandall, RD, a spokeswoman for the American Dietetic Association.
Mini Pizzas
Make a mini pizza on a whole-wheat English muffin (that's the fiber) with low-fat cheese (that's the protein). Protein helps feed the brain and reduces hunger-induced mood swings. It also fills kids up for longer because it slows the food on its path from the stomach to the small intestines. Fiber, a complex carbohydrate, takes longer to digest and keeps blood sugar levels stable longer.
Hummus Spread on Pita
Hummus is a Middle Eastern spread made from ground chickpeas and tahini (sesame seeds). It’s a great source of protein, fiber, and many of the vitamins that kids with ADHD need to stay calm and focus better, says Heather R. Mangieri, RD, LDN, a spokeswoman for the American Dietetic Association and owner of Nutrition CheckUp in Pittsburgh. Serve it on fiber-rich whole-wheat pita that you've cut into pie-shape pieces.
PB&J on Whole-Wheat Bread
For kids with ADHD, Mangieri says, snacks should contain a couple of food groups along with protein — which helps with memory and learning. “Think of a snack as a mini-meal,” she explains. One classic idea: Peanut butter — an excellent source of protein — on whole-wheat bread. Or try a PB&J-banana sandwich. Bananas, a great source of potassium and vitamins B and C, have been found to boost immunity and even lift moods.
Whole-Wheat Crackers or Pretzels
What kid doesn’t crave potato chips? The problem is, potato chips are loaded with fat and have little to offer in the way of nutrition. To satisfy your child’s craving for crunch-worthy foods, offer whole-wheat crackers, baked chips, or pretzels instead. Hot-air popcorn is another healthier alternative that provides lots of fiber and can be a nice addition to your child’s ADHD diet. Pack some in your child’s backpack for when hunger strikes.
Veggie Sticks With Peanut Butter
When your child opens the refrigerator or kitchen cabinets, “you want them to see healthy snacks, not cookies, candies, or salty snacks,” Mangieri says. Cut up fresh vegetables — for example, carrots, celery, or sweet peppers — into bite-sized pieces, and leave them in the fridge for easy snacking. Peanut butter, cottage cheese, and low-fat dressings make great dips for cut-up veggies and may entice kids whose ADHD medications dampen their hunger, Crandall says.
Dried Fruits and Nuts
Dried fruits are another great source of fiber for your child. They have little protein, but they go well with nuts, which can provide the protein needed in an ADHD diet. A dozen almonds will net about 3 grams of protein. Dried fruits and nuts can add extra calories to your child’s diet, but that may not be a concern, since many kids with ADHD are hyperactive and need more calories anyway, Mangieri says. You also can divide the snack into small servings so your child doesn’t overeat.
If your child with ADHD is fussy, one way to get him to eat healthy snacks is to disguise the healthy ingredients. Try baking carrot cake or zucchini bread. “A diet high in sugar can cause swings in your child’s blood sugar levels, exacerbating ADHD symptoms,” Mangieri says, but you can usually cut the amount of sugar in the recipe by a quarter or a third without affecting the taste too much. You also may be able to substitute applesauce for the oil.
Like all kids, children with attention deficit hyperactivity disorder (ADHD) need a healthy diet. But feeding kids who have ADHD can be extra challenging for several reasons. First, medications can decrease their appetite. Second, because hyperactivity is one of the symptoms of ADHD, kids who have the disorder may expend more energy and need more calories than some of their peers. And third, if they eat too many sweets, they can suffer from mood swings when their blood sugar spikes and then crashes. As a parent, you have to know the right balance to strike. These eight ideas can help take the guesswork out of snack time.
Kids who have ADHD need the vitamins, minerals, and fiber that fruit provides. If your child turns up his nose at a whole banana, try making a fruit shake from fresh fruit and yogurt instead. Blend bananas, strawberries, peaches, orange juice, and ice in the blender, add some yogurt for thickness, and serve. “Don’t be afraid to be creative when it comes to what you put in your smoothie,” says Jessica Crandall, RD, a spokeswoman for the American Dietetic Association.
Make a mini pizza on a whole-wheat English muffin (that's the fiber) with low-fat cheese (that's the protein). Protein helps feed the brain and reduces hunger-induced mood swings. It also fills kids up for longer because it slows the food on its path from the stomach to the small intestines. Fiber, a complex carbohydrate, takes longer to digest and keeps blood sugar levels stable longer.
Hummus is a Middle Eastern spread made from ground chickpeas and tahini (sesame seeds). It’s a great source of protein, fiber, and many of the vitamins that kids with ADHD need to stay calm and focus better, says Heather R. Mangieri, RD, LDN, a spokeswoman for the American Dietetic Association and owner of Nutrition CheckUp in Pittsburgh. Serve it on fiber-rich whole-wheat pita that you've cut into pie-shape pieces.
For kids with ADHD, Mangieri says, snacks should contain a couple of food groups along with protein — which helps with memory and learning. “Think of a snack as a mini-meal,” she explains. One classic idea: Peanut butter — an excellent source of protein — on whole-wheat bread. Or try a PB&J-banana sandwich. Bananas, a great source of potassium and vitamins B and C, have been found to boost immunity and even lift moods.
What kid doesn’t crave potato chips? The problem is, potato chips are loaded with fat and have little to offer in the way of nutrition. To satisfy your child’s craving for crunch-worthy foods, offer whole-wheat crackers, baked chips, or pretzels instead. Hot-air popcorn is another healthier alternative that provides lots of fiber and can be a nice addition to your child’s ADHD diet. Pack some in your child’s backpack for when hunger strikes.
When your child opens the refrigerator or kitchen cabinets, “you want them to see healthy snacks, not cookies, candies, or salty snacks,” Mangieri says. Cut up fresh vegetables — for example, carrots, celery, or sweet peppers — into bite-sized pieces, and leave them in the fridge for easy snacking. Peanut butter, cottage cheese, and low-fat dressings make great dips for cut-up veggies and may entice kids whose ADHD medications dampen their hunger, Crandall says.
Dried fruits are another great source of fiber for your child. They have little protein, but they go well with nuts, which can provide the protein needed in an ADHD diet. A dozen almonds will net about 3 grams of protein. Dried fruits and nuts can add extra calories to your child’s diet, but that may not be a concern, since many kids with ADHD are hyperactive and need more calories anyway, Mangieri says. You also can divide the snack into small servings so your child doesn’t overeat.
(everydayhealth.com)
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