Attention deficit hyperactivity disorder or ADHD is a condition that requires a holistic approach to treatment. One of the ways to manage the condition is through a healthy diet. Apart from healthy foods, certain foods need to be avoided to maintain the health of the patient with ADHD. The following dietary tips will help manage the ADHD symptoms.
Make a meal plan
The first step is to prepare a meal plan. A meal plan is simply a plan of what you plan to cook throughout the week. Ideally, you can plan for an entire week. This would help you know what groceries to buy and be prepared for your cooking.
The meal plan you make can list out dishes for breakfast, lunch, and dinner. The guidelines in this article will tell you what foods to include in your dishes.
Protein foods
One of the popular meal plans for ADHD is one that includes protein-rich foods. Proteins are needed for the body to grow and to repair damaged cells. Proteins play a very important role in brain health. They produce neurotransmitters. They also prevent spikes in blood sugar. These spikes can aggravate the symptoms of ADHD.
Foods rich in protein that should be a part of a meal plan are:
- Meat and poultry
- Fish and shellfish
- Legumes and lentils
- Eggs
- Nuts
Complex carbs
Simple carbohydrates can cause an increase in blood sugar and are not suitable for health. Complex carbs would contain fiber that helps regulate blood sugar levels. Fiber also aids in digestion and is helpful in reducing cholesterol levels.
Your meal plan should include foods with complex carbs like:
- Whole grain (Quinoa, whole-grain wheat, oats) and products like whole-grain bread
- Fruits and vegetables (especially sweet potatoes, squash, peas, tomatoes, strawberries, bananas, carrots)
- Beans (black beans in particular) and lentils
Minerals and vitamins
Vitamins and minerals are essential components that a human body needs to function. They improve brain health and can help in managing ADHD symptoms. The body needs iron, Vitamin D, Zinc, Vitamin B6, and Magnesium. Foods that contain these minerals and vitamins must be included in the diet.
Minerals and vitamins needed for an ADHD patient are found in foods like liver, beef, tofu, eggs, fish, peanuts, fatty fish, nuts, shellfish, almonds, and spinach.
Foods to avoid
While preparing a meal plan for a ADHD patiens, foods that trigger the symptoms must be completely avoided. The following foods must be avoided when preparing meals for patients with ADHD:
- Foods with excess sugar, including sugary drinks, aerated drinks, flavored juices, among others
- Simple carbs like white rice, white pasta, chips, sodas, fries, and candies
- Additives and coloring agents that are found in soft drinks, candies, cookies, and some cereals
- Caffeine found in coffee, tea, and colas. (Caffeine can be taken in moderate quantities)
The details of popular meal plans for ADHD that this article provides would have helped you understand how to create the perfect meal plan. These meal plans would take care of all the nutritional requirements for a person with ADHD.