“A healthy body is a healthy mind.” You’ve likely heard some variation of this sentiment before, but it’s more than just a platitude. Maintaining a healthy, balanced diet is not only critical for your physical well-being, it can also do wonders for your mental health, especially given that people with ADHD may be more prone to gaining weight.
Optimizing your diet for ADHD involves building lasting habits and strategies, while eating more of the foods that are helpful and avoiding those that aren’t.
Building healthy habits
It’s not just what you eat, it’s how you eat, and those living with ADHD may not always put a lot of thought into their nutrition habits—unintentionally consuming too many calories, opting for too-large portions, and choosing fewer healthy foods. Any good diet starts with a plan. Consider the following strategies to lay a strong foundation for better eating.
Set the table (and eat at one) – Start by getting in the habit of eating more mindfully. Keep track of everything you eat over the course of a week and reflect on it. Also, get consistent with when and where you eat. Aim to eat at regular times each day to avoid eating out of boredom and eat at a dinner table to keep your brain from associating food with every room in the house.
Plan your meals—Yes, it’s more work than ordering delivery, but cooking and meal planning have significant benefits. It gives you control over what goes into your meals (ideally fresh, nutritious ingredients) and what doesn’t (unhealthy additions like too much sugar, salt, or artificial ingredients). You’ll also be able to manage portion sizes and take the guesswork out of your meals for the week.
Don’t eat emotionally – Sometimes when we’re bored, sad, or anxious, we reach for that pint of ice cream or slice of leftover pizza. To avoid that, have a few go-to activities for moments of boredom that otherwise might lead to eating: grab a book, take a walk, or call a friend.
What to eat and what to avoid
Ultimately, eating healthy for ADHD isn’t at all different from doing so for physical well-being. It’s the why behind the choices that’s important. Tailoring your diet to reduce symptoms of ADHD is all about focusing on the foods that are best for the brain.
Lean meats high in protein, fish rich in omega-3 fatty acids, fruits, vegetables, and nuts are all full of vitamins, minerals, and nutrients that support brain health. Complex carbohydrates are another powerful source of energy for the brain and nervous system (think lentils, beans, carrots, etc.).
As for what to avoid, that list is full of the usual suspects. Try to stay away from caffeine, sugar, alcohol, and foods high in additives, all of which can interfere with the brain and impact focus.
Dig into eating better
If you think your ADHD symptoms could be alleviated by adopting healthier eating habits, don’t hesitate to talk to your doctor or mental health care provider for further guidance on improving your diet.
Sources:
Eating Patterns and Dietary Interventions in ADHD: A Narrative Review
Why Sugar is Kryptonite: ADHD Diet Truths – ADDitude Magazine
Food Therapy: The Right Nutrition for ADHD Symptoms – ADDitude Magazine
