10 Simple Summer Dinners for ADHD Children

Easy dinner ideas that deliver needed nutrition to ADHD children and take the heat off moms.

Easy summer dinners that will deliver needed nutrition to ADHD kids and take the heat off moms.
   
 

Nutrition in a Nutshell

Try to serve as many of these foods as you can at each meal:

  • A dark green and a yellow or red vegetable
  • Whole grain
  • Low-fat milk, yogurt, or cheese
  • Protein (lean meat, poultry, fish, eggs, beans, or nuts)
  • Omega-3 fatty acids (canola oil, walnuts, or cold-water fish, like fresh salmon)
 
   

Every mom knows the importance of nutrition in managing their child’s symptoms of attention deficit hyperactivity disorder (ADHD).

Every mom also knows, all too well, that raising an ADHD child is a challenging job that leaves them precious little time to plan and cook tasty, well-balanced dinners.

We hear you. That’s why we came up with dinners that are simple to assemble and, in most cases, quick to cook. Best of all, your children can help you prepare most of them.

No-Cook Meals

Why turn on the stove and heat up the house when it’s scorching outside? Think inside the box and have breakfast for dinner. Serve a bowl of whole-grain, low-sugar cereal (Cheerios, Wheaties, or Total WholeGrain), with low-fat milk, topped with strawberries, blueberries, or bananas.

Another healthy option is natural peanut butter on whole-grain bread, topped with raisins and grated carrots for sweetness, crunch, and additional nutrition. A glass of tomato juice adds a serving of vegetables. For dessert, serve fresh fruit that is in season.

Sandwiches made with whole-grain bread and lean luncheon meats without preservatives (Hormel Natural Choice Honey Ham or Turkey) make an easy, healthy dinner.

Or prepare tuna, salmon, chicken, turkey, or egg-salad sandwiches using canola mayonnaise, which contains beneficial omega-3 fatty acids, and serve with no-fuss coleslaw. To make the slaw, mix together a bag each of shredded red and green cabbage with a bag of shredded carrots. Blend these with equal parts canola mayonnaise and reduced-fat sour cream, some celery seed, and a packet of artificial sweetener.

For dessert, make soft-serve “ice cream” by combining plain yogurt and frozen strawberries or peaches in your blender.

Slow-Cook Meals

Crock pots are a lifesaver for moms of ADHD kids, as well as for moms with ADHD. Combine all the ingredients in the morning, turn on the pot, and dinner is ready when you arrive home from work or the pool. Crock pots are perfect for making simple stews, soups, chili, and other meals that will last several nights. (Remember to brown beef in a skillet before putting it in the pot; chicken can be placed in the pot raw.)

To make a quick chicken dinner, combine skinned chicken breasts and a can or two of cream of chicken soup with an equal amount of water. Cook on low for eight hours.

Microwave Meals

This is a no-brainer. Just read the ingredient list to make sure the dinner doesn’t contain artificial color, flavor, preservatives, or sugar—all of which may increase hyperactivity in your child.

Here are three from Lean Cuisine that pass muster: Roasted Turkey and Vegetables, Spaghetti with Meat Sauce, and Beef Pot Roast.

Barbecue Meals

Nothing is easier than firing up the grill and barbecuing dinner. Good meat choices include lean ground beef or turkey patties, preservative- and sugar-free hot dogs from the health food store, and thinly sliced chicken breasts.

Grilling salmon or a fresh tuna steak provides a tasty main course, plus lots of ADD-friendly omega-3 fatty acids. While cooking the meat or fish, you can grill corn-on-the-cob wrapped in foil, and vegetable kabobs made of cherry tomatoes, onions, mushrooms, red peppers, and zucchini slices. Serve with a glass of low-fat milk.

Note: Some children with ADHD may have an adverse reaction to fire-starter fluid, charcoal that has been pre-treated with fire starter, or propane gas. Ask children to stay inside while the chef does the cooking.

In summer, you have better things to do with your time—taking your daughter to swimming lessons, heading to the beach—than fretting over dinner options and crossing your fingers that you bought the ingredients to prepare it. Now you are good to go for the entire summer.

Need an ADHD diet-planning cheat sheet? Claim your free digital copy of 5 Ways to Cook Up an ADHD-Friendly Diet! Plus, get more email tips for parenting ADHD kids.

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This article appears in the Summer issue of ADDitude.
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What ADHD-friendly dinners do you cook at home? Share your recipes in Alternative Treatment Reviews on ADDConnect.


 

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