THE ROLE OF THE DIET IN MANAGING ADD/ADHD

STEPHANIE JOYNER RD (SA)CONSULTING DIETICIAN

Diet is unlikely to cure/manage ADHD alone but can definitely contribute significantly

WHY NOT IMPROVE YOUR CHILD’S DIET?

• 3rd fattest country in the world• Childhood obesity is higher than ever• First generation that children will die younger

than their parents• Even for children without ADD/ADHD – diet

high in sugar, refined carbs, poor quality fat and protein = poor cognitive and physical development.

SIMPLE TIPS TO MANAGING ADD/ADHD

• 1. Stop blood sugar spikes• 2. Introduce omega 3 fatty acids• 3. Make sure your child is getting good sources

of iron, zinc and magnesium• 4. Reduce your child's intake of food additives

1. STOP BLOOD SUGAR SPIKES

• Blood sugar spikes enhance the symptoms of ADD/ADHD

• It’s not just how much granulated sugar your child eats – added sugar is a bigger problem

1. STOP BLOOD SUGAR SPIKES

• You may be surprised where sugar lurks…– Sauces (BBQ/Tomato): 2 – 3 tsp / TBSP– Fruit flavoured yoghurt: 9 tsp / small tub– Fruit juice: 10 tsp / 330 ml– Sports drink: 10 tsp / 500 ml– Chocolate milk: 8 tsp / 250 ml– Drinking yoghurt: 14 tsp / 300 ml– Muesli: 7 tsp / 30 g– Cereal bar: 3 – 4 tsp / bar– Muffin: 5 tsp / muffin

1. STOP BLOOD SUGAR SPIKES

• Good quality protein and fat decrease blood sugar rise – combine with unrefined carbohydrates– “Energy Bar” versus slices of apple dipped in

sugar-free peanut butter– “Health Muffin” versus bowl of oats porridge with

milk and sliced almonds – White bread with margarine and jam versus

leftover baked sweet potato, mince and cheese

2. OMEGA 3 FATTY ACIDS

• Omega 3 has been found to improve impulsivity and concentration in children with ADD/ADHD

• NB for general brain development• Children with ADD/ADHD have lower levels of

omega 3• Dark oily fish – sardines, pilchards• DHA and EPA (fish oil) supplements – 700 –

1500 mg / day

3. IRON, ZINC & MAGNESIUM

• Research not as clear but have been found to be lower in children with ADD/ADHD than those without

• Food sources: Meat, dark green leafy veg, nuts and seeds, mushrooms, fish, avocado, dairy.

4. REDUCE FOOD ADDITIVES

• Artificial sweeteners, preservatives and colourants can worsen ADD/ADHD

• Chips, sweets, concentrated juices, fizzy drinks, children’s cereals, polony, pink viennas.

• Anything bright/an unnatural colour• Whole, unprocessed foods

WHAT FOODS SHOULD YOUR CHILD BE AVOIDING?

• Breakfast cereals, especially those marketed to children

• Empty-calorie foods: sweets, chips, biscuits, savoury snacks, take-aways

• Processed meats: vienna’s, russians, polony• Brightly/artificially coloured concentrated

juices and fizzy drinks

WHAT FOODS SHOULD YOUR CHILD BE EATING?

• Good quality protein: red and white meat, eggs, organ meats

• Unsweetened & unprocessed dairy: milk, yoghurt, cheese

• Fruit: preferably fresh, not juice/dried• Good quality fats: butter, ghee, lard, coconut oil, avo,

olives, nuts, seeds• Plenty of vegetables • Unrefined carbs: oats, potatoes, brown/basmati rice

etc.

BREAKFAST ALTERNATIVES

INSTEAD OF…• A bowl of Rice Crispies with

milk and sugar• White toast with jam or

syrup• Polony sandwich• Artificially flavoured fruit

yoghurt

TRY…• Cooked oats porridge with

sugar-free peanut butter and a sliced banana

• Slice of whole-wheat/multi-grain toast with butter and poached/scrambled egg

• Sandwich with leftover mince• Full-cream natural yoghurt

with nuts/seeds and sliced fruit

LUNCHBOX ALTERNATIVES

INSTEAD OF…• Pie/sausage roll• Take-away• Polony sandwich• Chips• Biscuits• Sweets/chocolates• Sports drinks/artificial fruit

juice

TRY…• Portion of leftover supper• Whole-wheat/multigrain

bread sandwich with leftover meat/fish paste/pilchards/sardines

• Hard-boiled eggs• Blocks of cheese• Rice crackers and cream

cheese• Water/diluted 100% juice

KEEP IN MIND….

• Need to get the whole family on board• Results may not show immediately, be

persistent• Your child will never let himself/herself starve!• Lead by example, make it a family choice

THANK YOU FOR LISTENING

STEPHANIE JOYNER RD (SA)CONSULTING DIETICIANMSc (Dietetics), UKZN

UNIT 13, 3 ON CRESCENT, CASCADES033 347 0495 / 0474

072 670 3544stephjoyner18@gmail.com