THE ROLE OF THE DIET IN MANAGING ADD/ADHD STEPHANIE JOYNER RD (SA) CONSULTING DIETICIAN

Diet is unlikely to cure/manage ADHD alone but can definitely contribute significantly

WHY NOT IMPROVE YOUR CHILD’S DIET? 3 rd fattest country in the world Childhood obesity is higher than ever First generation that children will die younger than their parents Even for children without ADD/ADHD – diet high in sugar, refined carbs, poor quality fat and protein = poor cognitive and physical development.

SIMPLE TIPS TO MANAGING ADD/ADHD 1. Stop blood sugar spikes 2. Introduce omega 3 fatty acids 3. Make sure your child is getting good sources of iron, zinc and magnesium 4. Reduce your child's intake of food additives

1. STOP BLOOD SUGAR SPIKES Blood sugar spikes enhance the symptoms of ADD/ADHD It’s not just how much granulated sugar your child eats – added sugar is a bigger problem

1. STOP BLOOD SUGAR SPIKES You may be surprised where sugar lurks… – Sauces (BBQ/Tomato): 2 – 3 tsp / TBSP – Fruit flavoured yoghurt: 9 tsp / small tub – Fruit juice: 10 tsp / 330 ml – Sports drink: 10 tsp / 500 ml – Chocolate milk: 8 tsp / 250 ml – Drinking yoghurt: 14 tsp / 300 ml – Muesli: 7 tsp / 30 g – Cereal bar: 3 – 4 tsp / bar – Muffin: 5 tsp / muffin

1. STOP BLOOD SUGAR SPIKES Good quality protein and fat decrease blood sugar rise – combine with unrefined carbohydrates – “Energy Bar” versus slices of apple dipped in sugar-free peanut butter – “Health Muffin” versus bowl of oats porridge with milk and sliced almonds – White bread with margarine and jam versus leftover baked sweet potato, mince and cheese

2. OMEGA 3 FATTY ACIDS Omega 3 has been found to improve impulsivity and concentration in children with ADD/ADHD NB for general brain development Children with ADD/ADHD have lower levels of omega 3 Dark oily fish – sardines, pilchards DHA and EPA (fish oil) supplements – 700 – 1500 mg / day

3. IRON, ZINC & MAGNESIUM Research not as clear but have been found to be lower in children with ADD/ADHD than those without Food sources: Meat, dark green leafy veg, nuts and seeds, mushrooms, fish, avocado, dairy.

4. REDUCE FOOD ADDITIVES Artificial sweeteners, preservatives and colourants can worsen ADD/ADHD Chips, sweets, concentrated juices, fizzy drinks, children’s cereals, polony, pink viennas. Anything bright/an unnatural colour Whole, unprocessed foods

WHAT FOODS SHOULD YOUR CHILD BE AVOIDING? Breakfast cereals, especially those marketed to children Empty-calorie foods: sweets, chips, biscuits, savoury snacks, take-aways Processed meats: vienna’s, russians, polony Brightly/artificially coloured concentrated juices and fizzy drinks

WHAT FOODS SHOULD YOUR CHILD BE EATING? Good quality protein: red and white meat, eggs, organ meats Unsweetened & unprocessed dairy: milk, yoghurt, cheese Fruit: preferably fresh, not juice/dried Good quality fats: butter, ghee, lard, coconut oil, avo, olives, nuts, seeds Plenty of vegetables Unrefined carbs: oats, potatoes, brown/basmati rice etc.

BREAKFAST ALTERNATIVES INSTEAD OF… A bowl of Rice Crispies with milk and sugar White toast with jam or syrup Polony sandwich Artificially flavoured fruit yoghurt TRY… Cooked oats porridge with sugar-free peanut butter and a sliced banana Slice of whole-wheat/multi- grain toast with butter and poached/scrambled egg Sandwich with leftover mince Full-cream natural yoghurt with nuts/seeds and sliced fruit

LUNCHBOX ALTERNATIVES INSTEAD OF… Pie/sausage roll Take-away Polony sandwich Chips Biscuits Sweets/chocolates Sports drinks/artificial fruit juice TRY… Portion of leftover supper Whole-wheat/multigrain bread sandwich with leftover meat/fish paste/pilchards/sardines Hard-boiled eggs Blocks of cheese Rice crackers and cream cheese Water/diluted 100% juice

KEEP IN MIND…. Need to get the whole family on board Results may not show immediately, be persistent Your child will never let himself/herself starve! Lead by example, make it a family choice

THANK YOU FOR LISTENING STEPHANIE JOYNER RD (SA) CONSULTING DIETICIAN MSc (Dietetics), UKZN UNIT 13, 3 ON CRESCENT, CASCADES /