ADHD Nutrition Management Plan

Introduction

Proper nutrition plays a significant role in managing ADHD symptoms. This guide outlines evidence-based dietary recommendations to help optimize brain function and support overall ADHD management.

Key Nutritional Principles

Essential Nutrients

• Omega-3 Fatty Acids

  • Found in fatty fish, flaxseeds, and walnuts
  • Recommended intake: 1000-2000mg daily
  • Supports brain function and reduces inflammation

• Protein

  • Include at protein with every meal
  • Helps stabilize blood sugar levels
  • Supports neurotransmitter production

• Complex Carbohydrates

  • Choose whole grains over refined grains
  • Provides steady energy release
  • Aids in maintaining focus

Foods to Emphasize

1. Brain-Boosting Foods

   • Salmon, mackerel, and sardines
   • Eggs (rich in choline)
   • Leafy greens
   • Berries
   • Nuts and seeds

2. Stabilizing Foods

   • Lean proteins
   • Legumes
   • Whole grains
   • Greek yogurt

Foods to Limit or Avoid

• Artificial additives and preservatives
• High-sugar foods and beverages
• Caffeine (especially in children)
• Highly processed foods

Meal Timing and Structure

Regular Meal Schedule

• Eat breakfast within 1 hour of waking
• Space meals 3-4 hours apart
• Include healthy snacks as needed

Portion Control

• Use smaller plates
• Follow the plate method: ½ vegetables, ¼ protein, ¼ whole grains

Hydration Guidelines

• Drink water throughout the day
• Aim for 8-10 glasses daily
• Limit sugary beverages

Implementation Tips

1. Start gradually
2. Keep a food diary
3. Plan meals in advance
4. Prepare healthy snacks
5. Monitor changes in symptoms

When to Seek Professional Help

Consult your healthcare provider if:

• Significant dietary changes are planned
• Nutritional deficiencies are suspected
• Symptoms worsen
• Other health conditions are present