Attention deficit hyperactivity disorder, or ADHD, is a common neurodevelopmental disorder that is generally diagnosed in childhood and lasts into adulthood. While there are several different types of ADHD and every case is unique, general symptoms of ADHD include inattentiveness, restlessness, and impulsivity. These symptoms are magnified in children, who are already prone to daydreaming, fidgeting, and impulsive behavior.
Just like other kids, those with ADHD need a lot of nutrients to fuel their growth and boundless energy. Snacks are especially important for kids with ADHD, as maintaining a clear food delivery routine and providing the brain with a high-protein, low-sugar diet has been shown to help ease some ADHD symptoms. Kids with ADHD are also more likely to be picky, impulsive, or repetitive eaters, so finding foods your child will eat that provide them with the vitamins and minerals they need is vitally important. Here are some snacks you can try that are easy-to-make, kid-friendly, and healthy:
1. Fruit smoothies
Fruit smoothies, with their cold and sweet resemblance to ice cream, are one of the easiest ways to sneak essential vitamins and minerals into your child’s diet. In particular, vitamin C, folate, and vitamin B6 have all been shown to help with brain function. Including orange juice or oranges and strawberries in a smoothie will get your child the vitamin C they need. You can also slip in some mango, spinach, or avocado for folate. Plus, if you have any old bananas lying around, toss those in too—they are a great source of vitamin B6. Add some yogurt (especially Greek yogurt) for protein and you have a well-rounded snack to keep your kid healthy.
2. Trail mix
Nuts are a great snack for kids with ADHD, as they are low in sugar and high in protein. However, if your kid is resistant to nuts on their own, mixing up a trail mix with some dried fruit may entice them to try this snack. Though low in protein, dried fruit is a great source of fiber and can add sweetness to trail mix, especially since high-sugar chocolate pieces (many kids’ favorite part of trail mix) should be avoided. Take care, though—while ADHD kids may need more energy than other kids, still be sure to watch out for portion sizes, as trail mix can add up a lot of calories quickly.
3. Apple slices and nut butter
While reducing sugar, especially processed sugars, is an important aspect of an ADHD diet, cutting sugar completely is impossible and unhealthy. Instead of turning to cookies or chips, however, use fruits and vegetables to provide your child with complex carbohydrates. If your child is craving something sweet and salty, an apple is a great source of complex carbohydrates, while any kind of nut butter is high in protein. The combination is tasty and filling.
4. Veggie sticks and cottage cheese
ADHD kids that are prone to impulse eating need something healthy that they can just grab and eat. As such, the formula of a complex carb combined with a high protein dip is the perfect ready-to-go ADHD snack. As another option in this category, pre-sliced veggies will give your child something healthy to munch on while also reducing their exposure to foods with artificial colors, additives, and excessive sugar. Plus, cottage cheese is a great high-protein dip that will make the snack more filling for longer.
5. Hummus and pita triangles
Made from chickpeas and tahini (sesame seed paste), hummus is a great plant-based protein that, like cottage cheese, is a great dip for veggies or pita bread that your kids can just grab and eat, ensuring that they are full longer and don’t turn to sugary snacks. Moreover, chickpeas and sesame seeds also contain iron and folate, which can improve blood flow and brain function, helping your child to focus.
