Meal planning for the ADHD family.

Updated: Nov 11, 2020



My experience as a mother and wife of ADHD, is that hormones, essential fatty acids and gut health are all key factors in managing the symptoms that each person experiences.


To help DH and Master 9 get through the day, I try to provide foods that are enjoyable but still focus on the key principles outlined below.


They are both definitely happier and more enjoyable to be around when I limit the amount of fillers in our family’s food.


Treats are still allowed, but everything is in moderation with the focus on unprocessed foods where possible.


Key factors to include when planning include:


  1. Whole Foods

  2. Focus on Omega 3's, Tryptophans and B Vitamins

  3. Breakfast is important!

  4. Alternative calcium sources

  5. Gut health is key


1. Whole Foods


Processed foods containing sugar, gluten, conventional dairy, food colors, nitrates, dyes and additives can play havoc on an ADHD person. Avoiding concentrated sugars, gluten and foods with long lists of indecipherable names and numbers helps the hormones in the brain to maintain balance and cognitive function.


2. Focus on Omega 3’s Tryptophan and B Vitamins


Hormones are key when managing ADHD, as chemical imbalances in the brain are major contributors to ADHD.

Ensuring that you include quality sources of Omega 3’s, Tryptophan and B Vitamins to help balance the chemicals in the brain. If you can’t get enough of these essential fatty & amino acids or vitamins, consider a good supplement to help.


3. Eat Breakfast


For some people, and especially those with ADHD, breakfast helps the body properly regulate blood sugar and stabilize hormone fluctuations. Eating a breakfast that contains at least 20 grams of protein, with sustained energy release can really help the start of the day. If there are too many carbohydrates in breakfast, the resulting sugar spike and crash can cause major disruptions to the mood and the rest of the day.


4. Alternative Calcium Sources


Traditional cow milk dairy contains A1 Casein which can cause an allergy-like reaction in the brain (similar to gluten), so is best eliminated if you experience reactions.

There are good alternative options out there to support your calcium levels. Options include Goat’s milk, Plant Milks and even A2 milk.

We personally have made the switch to A2 milk and the ADHD symptoms are definitely less. A2 milk is still an emerging market, so if you can get hold of some A2 milk powder, you can create many dairy products such as yoghurt and sour cream easily and for the more ambitious - even cheeses part of your meal prep.


5. Gut health is key


The gut is known as the second brain, with inflammation of the gut causing major imbalances in how you feel in general (even if you don’t have ADHD).

Focus on pre and probiotic, anti-inflammatory food with easily digestible proteins, fiber and high antioxidant count makes for a much happier life.


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