theADHDdoc.com - Your guide to medications and complementary and alternative treatments for ADD & ADHD.

Your guide to medications and complementary and alternative treatments for ADD & ADHD.

Does Nutrition Matter?

Nutritional research has been quite clear on one fact... if a kid eats well at breakfast and lunch, they attend and perform better at school. No doubt about it! The big question is what does eating well mean? More importantly, how can you get a kid with ADHD to eat well, particularly at breakfast?

So what does eating well mean? To answer this question, let me give you some information on how we feed our brains. When we get up in the morning, our brains are looking for some fuel. Now the carbohydrates that we can get from cereal will give us a little burst of energy (lasting 30-60 minutes). However, if all we eat are carbs, here's what happens. First, those carbs get into our system, raising our blood sugar levels. Once that happens, the pancreas starts pumping out insulin to prevent damage that can be caused by sugars. As insulin levels rise, a signal goes off in our brain to start taking the amino acid tryptophan and begin making a brain calming neurotransmitter, serotonin. The net out, the child begins to feel sedated and sleepy. Just like sleepy babies, such kids can become irritable, restless, and moody.

On the other hand, if the child starts the day by eating USDA recommended amounts of protein for their age (see our strategies for parents section), then the brain selects certain amino acids (e.g. tyrosine and phenylalanine) and begins making brain awakening neurotransmitters, like dopamine and norepinephrine. These are the neurotransmitters that are essential for maintaining attention and behavioral control and are needed to help a child's medications work well.

Here are 10 tips for low hassle, high protein breakfasts. Try to get about 15-20 grams of protein for kids and preteens; 20-30 grams for teens:

1. Milk is generally tolerated well and has a lot of protein (at least 7 grams per 8 ounce glass). Chocolate is usually fine if it's being introduced in the form of chocolate milk (rather than a chocolaty cereal).

2. A surprising number of kids love chicken nuggets. Each ounce of chicken (or any meat) contains about 7 grams of protein. I happen to be a big fan of chicken wings for breakfast and three wings translates to about 20 grams of protein

3. Some kids love sausage or sausage biscuits (with or without the eggs). Same is true for spicy products like Slim Jims or beef jerky.

4. Burgers are not just a lunchtime food. A quarter pound hamburger can be cut up into four quarters. EACH QUARTER HAS 7 GRAMS OF PROTEIN. Many kids can get a couple of quarters down, especially if it means they can have a little Cinnamon Toast Crunch, Cocoa Puffs, Reese's Puffs, or Cap'n Crunch for desert.

In my mind, cereal is the desert of breakfast... It has the same nutritional benefits of a piece of chocolate cake...Who in their right mind would let their child have cake for dinner?

5. Eggs have about 7 grams of protein each. The good news (for many kids) is that the protein is in the egg white. A pretty good strategy involves boiling a dozen eggs each week (I'm big on letting the kids color them) and having hard boiled eggs available as a breakfast option. Most kids can get down an egg or two that way (with some milk) if you cut them in pieces.

6. Peanut butter provides about 7 grams of protein in two tablespoons. It's easy to cover an English muffin or bagel or some toast with 2-4 tablespoons. Skippy also makes "Skippers" tubes (just plain peanut butter in a tube) that are loved by many of my patients.

7. Yogurt runs a little low on the protein side, but can be boosted by adding protein powders (available at most health food stores. Pudding works just as well (if you add the protein powder).

8. Each ounce of cheese provides about 7 grams of protein. Cheese sticks, grilled cheese sandwiches, or a slice of cheese cut into quarters can be fine. For a little extra protein, you can wrap a piece of bologna or ham or turkey breast around the cheese for a "roll-up". Hot Pocket's are tolerated by kids with a decent appetite in the morning.

9. Some kids are ok with protein bars. Some kids think they taste like chalk. So, before you buy a dozen bars, taste test them. The response HAS TO BE some variation of “THIS TASTES GREAT”. Otherwise, I hope you like eating protein bars. My patients seem to like Snicker's Marathon Bar, Zone Bars, and Luna Bars.

10. If all else fails, amino acid supplements like "Brain Energy" and "Brain Calm" are available at our online store. One or two capsules give a sufficient amount of the amino acids needed to make essential neurotransmitters for the brain. If needed, the capsule can be opened and the supplement mixed into pudding, ice cream, or yogurt.
Click here to go to our supplements page.