Exploring the impact of diet on children’s mood and behavior has been a subject of varied research findings. While results may differ, the potential for a healthy, balanced diet to positively influence some children is certainly worth pursuing. Key areas to concentrate on include the overall balance of meals, which entails:
Additionally, it’s advisable to limit sugar, refined and processed foods, along with additives, to promote better health.
Is My Child’s Behavior Indicative of ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is characterized by classic symptoms such as insomnia, difficulty concentrating, mood swings, and frequent disruptive behavior. If these symptoms resonate, consulting your GP is the first step; they can refer your child to a pediatric team for comprehensive evaluation and advice. While you may identify certain behaviors, refrain from diagnosing without a specialized assessment. Whether or not your child has a recognized behavioral disorder, modifying their diet could be a worthwhile preliminary approach while awaiting a formal diagnosis.
To get started:
1. Encourage a Nutritious Breakfast
Always promote breakfast consumption among your children. Any breakfast is better than skipping it altogether; however, evidence indicates that lower-GI foods may enhance cognitive function.
Excellent breakfast choices include:
- A boiled egg with wholegrain toast
- Baked beans on a grainy English muffin
- Porridge with apple and a dollop of yogurt
- Weetabix with milk and banana slices
Consuming foods with a low glycaemic index (GI) can help maintain stable blood sugar levels and might enhance fat metabolism. The GI ranks carbohydrate foods based on their glucose breakdown rate. Excess glucose triggers insulin release, which stabilizes blood sugar levels. Frequent intake of high-GI foods can lead to insulin spikes and blood sugar fluctuations, potentially causing irritability in some children.
Despite a widespread belief among parents that sugary foods heighten hyperactivity, scientific evidence supporting this notion is minimal. Highly processed, sugary, or high-GI foods often offer little nutritional benefit. Therefore, it’s best to limit high-GI carbs and favor complex whole grains instead. Doing so may alleviate certain symptoms while contributing positively to overall health and dental well-being. When baking at home, opt for wholemeal flour or oats and reduce sugar, using fruit as a natural sweetener in desserts. It’s also beneficial to compare starchy foods like white rice and bread with their whole-grain counterparts to see if improvements occur.
For more insights, explore information on maintaining a low-GI diet.
Revamp breakfasts with these low-GI options.
2. Emphasize Omega-3 Fatty Acids
Research underscores the importance of incorporating more oily fish rich in omega-3 fatty acids into children’s diets. These beneficial fatty acids significantly enhance communication between the brain and body. Notably, eicosapentaenoic acid (EPA), a major component of fish oil, has been shown in studies to stabilize mood swings and enhance concentration, behavior, and learning in children with ADHD. For children reluctant to eat oily fish, those with fish allergies, or those on a vegan diet, explore supplement options with a healthcare provider’s guidance.
Great Sources of Omega-3:
- Oily fish such as mackerel and salmon, as well as smaller boned fish and shellfish
- Omega-3 enriched eggs
- Walnuts, chia seeds, and flaxseeds
Discover more about omega-3-rich foods here.
Get inspired with these delicious recipes:
3. Vitamin D: The Sunshine Vitamin
Vitamin D can also play a significant role; research indicates it may enhance attention and reduce issues like irritability and hyperactivity in some children. Safe exposure to sunlight is the most effective method for maintaining adequate vitamin D levels, supplemented by supplements during autumn and winter months.
For further insights, check whether you’re getting sufficient vitamin D.
Enjoy these delicious recipes that are vitamin D-rich:
Healthy shakshuka
Spicy sardine dip
Mackerel paté
Egg & soldiers
4. The Role of Essential Minerals
Deficiencies in minerals such as iron and zinc have been associated with behavioral issues in some children. For those under the age of two—who are experiencing rapid brain development—iron deficiency is particularly concerning, potentially leading to lasting attention and mood challenges. Recent studies have also found that children diagnosed with ADHD often have lower zinc levels compared to their peers. Thus, addressing zinc deficiencies in these children could help mitigate symptoms of hyperactivity, impulsivity, and social difficulties. This, however, requires more investigation.
Good Sources of Iron and Zinc:
- Iron-fortified rice cereal with pureed fruit (from six months old)
- Iron-fortified breakfast cereals
- Spaghetti bolognese
- Baked beans on soy and linseed bread
- Green vegetables like peas, spinach, and kale
- Poached eggs on toast
Try out these recipes:
5. Additives: What to Be Aware Of
Food additives serve to either preserve food quality or enhance flavor and appearance. These include preservatives, artificial colors, flavorings, and acidifiers, collectively known by their E-numbers once they pass safety evaluations for use in the EU. Some E-numbers have been associated with hyperactivity in children. Therefore, it may benefit some parents to avoid the following:
- Tartrazine (E102)
- Quinoline yellow (E104)
- Sunset yellow (E110)
- Carmosine (E122)
- Ponceau 4R (E124)
- Allura red (E129)
- Sodium benzoate (E211)
Research suggests that children on a diet free from these additives may exhibit improved health, better behavior, and enhanced focus.
Nonetheless, many additives are safe, enhancing shelf life and improving food properties. Consult a healthcare professional before making significant dietary changes for your child.
6. ADHD and Elimination Diets
In rare instances, children with ADHD may react adversely to naturally occurring compounds known as salicylates. If you suspect this could apply, consult your GP for a referral to a pediatric dietitian, who can guide you through an elimination diet. Although elimination diets may help some children, they require diligent monitoring and professional support and should be undertaken with care.
Enjoyed This? Now Read….
How to Talk to Your Teenager About Food
What to Feed a Teenager
How to Get a Good Start Back to School
Managing Back-to-School Anxiety
This article was last reviewed on 16th August 2024 by Kerry Torrens
Jo Lewin is a registered nutritionist (RNutr) specializing in public health. Follow her on Twitter @nutri_jo.
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