Transcript THE ROLE OF THE DIET IN MANAGING ADD/ADHD

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…
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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/multigrain 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 DIETICIAN
MSc (Dietetics), UKZN
UNIT 13, 3 ON CRESCENT, CASCADES
033 347 0495 / 0474
072 670 3544
[email protected]