A nutritional guide to a healthy and balanced diet for children and young people
A healthy varied diet is important for all of us but especially for children who are growing and developing. This includes children who have ADHD.
Eating an imbalanced diet does not cause ADHD but improving your child’s ADHD may help. You may find a lot of conflicting advice about diet and ADHD, even from professionals, as this is an area which is still being researched. From fish oils to taking artificial colours and preservatives out of your child’s diet……what is fact and what is fiction? Other parents, family members and the media also like to contribute to the debate so you can be left not knowing what to do.
It is important to remember every child is different but so is every family. For some making dietary changes can be straightforward and the first thing a family may want to try. For others, even though their child may have food issues, it may be later in their treatment package.
It makes sense that eating a healthy diet may be helpful. Aim for regular meals - fruits and vegetables, protein (meat, egg, fish, cheese or pulses) twice a day and some dairy foods for calcium. Try not to let your child fill up on ‘junk foods’.
How can I help my child eat better?
The first place to start is to take a snap shot of your child’s diet. Ask yourself these questions?
• Do they eat a varied diet?
• Do they eat some protein (meat, egg, fish, cheese or pulses) daily?
• Do they have some calcium rich foods (cheese, milk, yoghurt) everyday?
• Do they eat some fruit and vegetables everyday?
• Are they eating too much ‘junk’ food?
• Are they drinking enough fluid?
Take out the junk!
It makes sense to give your child a healthy diet as you can. Sweets, fizzy coloured drinks, processed foods are not good for any of us so this can be a good place to start. A family wide approach is always best and can help the child see it as a healthy eating plan for all rather than a ‘punishment’ for them.
Fussy eaters
Sometimes ADHD children have food issues and are extremely fussy eaters. This may be a habit, but sometimes it is to do with sensory issues – they may have difficulties with certain smells or textures. Again, it can be useful if other family members are encouraged to ‘lead by example’.
Tips for fussy eaters
• Try and see food and eating as fun and pleasurable rather than a battle.
• Encourage your child to become more involved in food activities – shopping, preparing, handling and mixing.
• Lead by example. Are you or member of your family fussy? What message does that give your child?
• Eat meals together as a family whenever possible.
• Minimise distractions at mealtimes (phones, television, electronic devices, etc.)
• Praise good eating and sitting.
Weight
Monitor your child’s growth with their growth child. These are found in the back of your child’s health record book. If you have concerns about your child’s weight ask to be referred to a dietician. Some of the medications for ADHD can affect appetite so do weigh your child regularly.
