Eat Smart, Stay Sharp: How Nutrition Supports ADHD Management

Mindful Munching: unlock the link between food choices and ADHD symptoms

Fun Fact: Did you know that research suggests a higher prevalence of iron deficiency among individuals with ADHD compared to the general population? Even with just one day left in the month, there’s always time to learn something new with our March newsletter. This edition focuses on ADHD (Attention Deficit Hyperactivity Disorder) and ADD (Attention Deficit Disorder), exploring how targeted nutrition, supplements and behaviour strategies can support individuals of all ages. Let's dive in ...

Mini Self-Assessment: Could Nutrition Support Your ADHD/ADD Symptoms?

Let’s answer the following questions with a ‘Yes’ or ‘No’:

1. Do you often skip meals or forget to eat when focused on a task?

2. Do you experience frequent energy crashes throughout the day?

3. Do you find yourself craving sugar or processed foods more than whole foods?

4. Do you have trouble maintaining consistent meal and snack times?

5. Do you feel that your food choices impact your focus and mood?

If you answered "Yes" to two or more questions, adjusting your nutrition and meal planning may help with symptom management.

Understanding ADHD/ADD

ADHD is a neurodevelopmental disorder that affects attention, impulse control, and executive functioning. ADD is a subtype that primarily involves inattentiveness without hyperactivity. In Canada, approximately 5–9% of children and 3–5% of adults are affected.

Diagnosis: ADHD/ADD is diagnosed by healthcare professionals based on DSM-5 criteria. Symptoms must be persistent, interfere with daily life, and occur across multiple settings.

Common Symptoms:

• Inattention: Easily distracted, forgetful, misplacing items

• Impulsivity: Interrupting others, difficulty waiting, making quick decisions without thinking through consequences

• Hyperactivity: Fidgeting, difficulty sitting still, excessive movement

• Emotional Dysregulation: Mood swings, frustration, difficulty managing emotions

Evidence-Based Nutrition Strategies for ADHD/ADD

A well-balanced diet supports brain function, neurotransmitter production, and emotional regulation. Consider the following:

1. Protein Prioritization

Why? Protein helps stabilize blood sugar levels and supports dopamine production, essential for focus and motivation.

• Aim for 20–30g of protein per meal

• Example: 2 eggs (12g protein) and ½ cup cottage cheese (16g protein) on whole grain toast (4g protein) for breakfast

• Example: Chicken breast (25g protein) with quinoa (8g protein) for lunch

2. Low-Glycemic Index / Complex Carbohydrates

Why? Fibre-rich carbohydrates slow digestion, preventing blood sugar spikes and crashes that can affect mood and concentration.

• Choose whole grains / starches with >4g fibre and <8g sugar per serving 

• Include legumes/beans, sweet potatoes (instead of white potato), and berries / apples / pears for Low Glycemic Index fruit in your daily menu

• Example: Baked sweet potato (4g fibre) with black beans (8g fibre)

3. Healthy Fats

Why? Omega-3 fatty acids play a key role in brain health and may reduce ADHD symptoms.

• Include at least 75g cooked fatty fish (salmon, mackerel) 2-3 times each week, or 1-2 plant-based sources (chia seeds, walnuts, ground flax seeds) daily 

• Example: 2 tbsp chia seeds (5g omega-3) or 1 oz walnuts (2g omega-3)

4. Limiting ‘Added Sugar’

Why? Added / refined sugar can contribute to energy crashes and worsen impulsivity.

• Limit sugar to less than 25g/day (up to 6 sugar packets) for children and less than 50g/day (up to 12 sugar packets) for adults (Health Canada)

• Example: Enjoy 2-3 servings of fresh / frozen fruit daily, pair your favourite sweet treats with a protein and fibre food source (e.g. chocolate with almonds and grapes), and reduce your intake gradually for that balanced approach. 

5. Hydration

Why? Inadequate hydration / or dehydration can exacerbate inattentiveness and fatigue.

• Aim for 6–8 cups of water daily for children, 8–10 cups for adults

• Example: Carry a water bottle, set reminders, and add flavour to your water (e.g. cucumber or lemon slices with mint leaves)

Key Nutrition Supplements for ADHD/ADD

While whole foods should be the primary source of nutrients, supplementation may be beneficial. 

• Omega-3 Fish Oil: Look for at least 1,000mg combined EPA/DHA, or consume 3 oz of salmon (2,000mg EPA/DHA) twice a week.

• Magnesium: Supports nerve function and relaxation. Food sources include spinach (157mg per ½ cup), almonds (80mg per oz), and avocado (58mg per ½ fruit). Supplementation of 200–400mg/day may be considered.

• Iron: Low iron levels are linked to worsened ADHD symptoms. Food sources include lean red meat (3oz beef = 2.1mg iron), and lentils (3.5mg per ½ cup cooked).

• Vitamin D: Essential for brain function and immune health. Supplement with 1,000–2,000 IU/day, especially in winter months. Food sources are minimal, but include fortified milk (100 IU per cup) and egg yolks (37 IU per yolk).

• Probiotics: Gut health is increasingly linked to ADHD. Foods like yogurt, kefir, and sauerkraut provide beneficial bacteria.

Managing Overstimulation vs. Understimulation

Overstimulation:

Signs: Anxiety, restlessness, racing thoughts Nutrition Tips:

• Choose grounding foods such as oatmeal with chia seeds and almond butter

• Avoid caffeine and high-sugar snacks

• Try a calming snack like walnuts with chamomile tea

Understimulation:

Signs: Lethargy, procrastination, ‘low motivation’ Nutrition Tips:

• Include energizing foods like oranges or dark chocolate (1-2 small squares)

• Pair protein with healthy carbs (e.g., turkey sandwich on sourdough, fruit protein smoothie)

• Make meals visually appealing with colourful ingredients

Meal Planning for ADHD/ADD: Fueling Focus and Energy

Individuals with ADHD/ADD often experience fluctuations in appetite, impulsive eating, and challenges with meal preparation. A structured approach to meal planning can help regulate energy, improve focus, and reduce decision fatigue.

1. Batch Cooking for Simplicity and Consistency

Why it Works: Batch cooking reduces daily meal prep stress and ensures healthy options are available, minimizing impulsive food choices.

How to Apply It:

• Cook a large batch of lentil stew, turkey chili, or vegetable curry, and freeze individual portions.

• Bake or grill chicken, tofu, or salmon in bulk to easily add to salads, wraps, or grain bowls.

• Prepare overnight oats or egg muffins for quick, balanced breakfasts that support brain function.

2. One-Pot and Sheet-Pan Meals for Convenience

Why it Works: Fewer steps and minimal cleanup make these meals ideal for those who struggle with organization and multitasking.

Recipe Ideas:

• Sheet-Pan Meal: Roast chicken, sweet potatoes, and broccoli with olive oil and spices for a nutrient-dense, easy meal.

• One-Pot Option: Simmer quinoa, black beans, and tomatoes in broth for a fiber-packed dish that stabilizes blood sugar.

3. Freezer-Friendly Snacks and Meals

Why it Works: Having easy, grab-and-go options prevents skipping meals and reliance on ultra-processed convenience foods.

Ideas:

• Protein-Packed Energy Balls: Blend oats, peanut butter, flaxseeds, and dark chocolate chips, roll into balls, and freeze.

• Smoothie Packs: Pre-portion frozen berries, spinach, and protein powder into bags—just blend with milk for a nutrient-dense snack.

• Make-Ahead Burritos: Wrap scrambled eggs, beans, and cheese in whole-grain tortillas and freeze for a quick meal.

4. Portable, High-Protein Snacks

Why it Works: Regular protein intake supports dopamine production, a neurotransmitter linked to attention and impulse control.

Grab-and-Go Ideas:

• Greek yogurt (20 grams of protein per serving) with walnuts

• Pre-portioned nuts/seeds with dried fruit

• Cheese sticks with whole-grain crackers

• Hard-boiled eggs with hummus

• Homemade trail mix with pumpkin seeds and dark chocolate

5. Scheduled Eating to Prevent Energy Crashes

Why it Works: Those with ADHD/ADD often forget to eat, leading to energy dips and difficulty concentrating.

Tips for Success:

• Set phone reminders to eat every 3-4 hours.

• Use a visual food tracker or meal planner to stay on top of intake.

• Plan protein and fiber combinations, such as an apple with almond butter, to stabilize blood sugar.

Evidence-Based Strategies for Nutrition Success

Eating well with ADHD/ADD isn’t just about what you eat, but how you approach mealtimes and food choices.

1. Create Predictable Routines

Why it Works: Routine reduces decision fatigue and prevents skipped meals.

Ideas:

• Have a set breakfast routine, such as a smoothie with toast, to simplify mornings.

• Plan themed meals, like Taco Tuesdays or Stir-Fry Fridays, to make dinner decisions easier.

• Use a weekly meal template, incorporating a protein, whole grain, and vegetable at each meal.

2. Visual Cues for Meal Planning and Eating

Why it Works: ADHD brains benefit from external reminders.

How to Apply It:

• Post a weekly meal plan on the fridge with simple meal options.

• Store snacks in clear containers for easy access.

• Create a “snack station” in the fridge or pantry with pre-portioned, high-protein choices.

3. Mindful Eating to Reduce Overeating and Distraction

Why it Works: Those with ADHD may eat mindlessly while multitasking, leading to overeating or missing hunger cues.

Practical Tips:

• Sit at a table when eating, even for snacks.

• Avoid screens during meals to tune into fullness cues.

• Use smaller plates and bowls to encourage portion awareness.

4. Break Meal Prep Into Small, Manageable Steps

Why it Works: Large tasks can feel overwhelming, leading to avoidance.

Examples:

• Pre-chop vegetables for the week in one session.

• Measure dry ingredients for recipes in advance.

• Cook grains in bulk, such as quinoa or brown rice, for mix-and-match meals.

Practical Tools and Recipes

ADHD Meal and Snack Tracking Tool

Use this daily meal planner to maintain consistency:

Breakfast: _______ (Protein + fibre + healthy fat)

Morning Snack: _______ (Example: nuts, cheese, yogurt)

Lunch: _______ (Lean protein + whole grains + vegetables)

Afternoon Snack: _______ (Example: fruit with peanut butter)

Dinner: _______ (Protein + starch + vegetables)

Printing out a tracker and keeping it visible can help with consistency.

Simple ADHD-Friendly Recipe: Protein-Packed Smoothie

This smoothie is rich in protein, fiber, and brain-boosting nutrients to support energy and focus.

Ingredients:

• 1 cup milk (dairy or fortified plant-based)

• ½ banana

• 1 tablespoon peanut butter

• 2 tablespoons chia seeds

• ½ cup frozen berries

Instructions: Blend all ingredients until smooth and enjoy.

Why it Works:

• Chia seeds provide brain-boosting omega-3s.

• The combination of protein and fiber helps maintain steady blood sugar.

• Quick and easy to prepare, making it ideal for those who struggle with meal prep.

Final Thoughts

Managing ADHD/ADD through nutrition is not about extremes—it is about building simple, sustainable habits that support focus, energy, and well-being.

What is one small change you will try this week? Let us know! If you enjoyed this newsletter, subscribe for more practical, evidence-based nutrition tips each month.