ADHD Diet and Nutrition.
As cliche as it is, you are what you eat. Put in a low-quality
fuel for your body and brain and you can expect less than standard
performance. As standard as this ADHD diet and nutrition concept
is, this basic fact is all too commonly missed.
A high protein, low carbohydrate diet that is heavy on the
fresh vegetables has a stabilizing effect on blood sugar levels,
energy levels and concentration.
Unfortunately, this is not the typical American diet. Children
and adults today generally live on refined carbohydrates and
processed foods. This diet has a negative impact on
neurotransmitter levels in the brain, which in turn affects
concentration, mood and behavior.
A balanced ADHD diet based on nutrition avoids simple
carbohydrates, such as cakes, candy, ice cream and other food
items high in sugars and low in nutrition. The ADHD diet also
eliminates simple carbohydrates like bread, pasta, rice and
potatoes that are readily broken down to sugar. Removing these two
groups of foods alone will have a positive impact on energy level,
attention and cognition.
Fresh fruits and vegetables and quality protein sources take
the place of processed foods in the ADHD diet focused on nutrition
and promoting body and brain health.
Carbohydrate loaded breakfasts of frozen waffles, pancakes,
pastry rolls and cold cereal do nothing to feed the brain.
Instead, eat an omelet with low-fat cheese and a lean meat to
activate neurotransmitters in the brain. Or if you are in a time
crunch, drink a protein shake for breakfast.
Instead of fast food, french fries and school lunches, eat a
tuna or chicken with a salad and fresh fruit. The ideal dinner
includes lean meat and vegetables. Protein snacks (such as meat,
eggs, or cheese) in between meals will enhance norepinephrine and
dopamine levels.
Eat in Abundance:
- Vegetables (except corn, potatoes and squash).
- Beans and peas.
- Whole grains.
- Fruit.
- Nuts and seeds.
- Protein sources (see below).
- Quality fats (see below).
The brain, composed of 60 percent fat, needs fats to operate
properly but it needs quality fats.
Good Fats:
- Fish oils.
- Olive oil (cold pressed and virgin).
- Primrose oil and Borage oils (found in your health food
store).
- Flaxseed oil.
Bad Fats:
- Margarine.
- Hydrogenated oils.
- Palm, coconut and partially hydrogenated vegetable oils.
- Saturated fats including animal fats and most whole
dairy-derived fats.
The brain also needs proteins, the building blocks for brain
neurotransmitters.
Recommended sources of protein:
- Leans meats.
- Eggs.
- Low-fat cheeses.
- Nuts.
- Protein powder.
Foods to Avoid:
- Breads and pasta made from processed white flour.
- Processed white rice.
- Powdered or refined sugar.
- Soda, sports drinks, tea, coffee and alcohol.
- Fast foods.
- Processed foods.
- Junk food.
- Fruit juices.
- Artificial colors flavors and preservatives.
- Artificial sweeteners (aspartame, saccharin, sucralose).
- Desserts, ice cream, candy, chocolate, cookies,
doughnuts.
- Potatoes.
Back to the Six Types of ADD.
