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© Nola LopezFood for Focus
Poor nutrition can cause a child or adult with ADHD to become distracted, impulsive, and restless. The right foods, on the other hand, can lessen those symptoms.
PROTEIN
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and dairy products — are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein can prevent surges in blood sugar, which increase hyperactivity.
“Because the body makes brain-awakening neurotransmitters when you eat protein, start your day with a breakfast that includes it,” says Laura Stevens, M.S., a nutritionist at Purdue University and author of 12 Effective Ways to Help Your ADD/ADHD Child: Drug-Free Alternatives. “Don’t stop there. Look for ways to slip in lean protein during the day, as well.”
BALANCED MEALS
Hallowell suggests that you divide your lunch and dinner plate in the following way: Half of the plate should be filled with fruits and vegetables, one fourth with a protein, and the remaining fourth with a carbohydrate, preferably one rich in fiber — whole wheat pasta, whole grain bread, brown rice.
This combination of foods will minimize swings in behavior caused by hunger or by a shortfall of a particular nutrient. Fiber prevents blood-sugar levels from spiking and plummeting, which can increase inattention.
Next: Fill in the Dietary Gaps with Supplements
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