Nutrition Worksheet

Medically reviewed

Published: December 6, 2022

Eating Healthily and maintaining a healthy weight can improve cognitive functions. 

Goal #3: Nutrition

🔲 I will eat at least 1 serving of Omega 3 per day.

🔲 I will focus on cooking at home & limit take out/ordering in to 1x/week or less.

🔲 I will focus on eating whole foods such as fresh fruits and vegetables, lean proteins, whole grains, and nuts/seeds.
*If overweight- Consider SMART weight loss goal.

Do's:

Omega-3 Fatty Acids:

Many diets lack omega-3 fatty acids, which are essential and some research shows can help people improve their ADHD symptoms. You can increase omega-3 fatty acids by adding tuna, salmon, other cold-water white fish, walnuts, Brazil nuts, chia seeds, flax seeds, and olive and canola oil in your diet. 

Protein-rich Breakfast

Eat a healthy protein-rich breakfast to fuel the body. Protein helps feed your brain, supporting memory and learning, and reduces hunger-induced mood swings. 

Carbohydrates

Reduce simple carbohydrates (candy, corn syrup, products made from white flour, white rice, etc.) and replace them with more complex carbohydrates (oatmeal, brown rice, quinoa, beans, and whole wheat flour).

Complex carbohydrates may even help you sleep better at night.

Snacks that are low in sugar, yet high in fiber help maintain energy and stabilize blood-sugar balance throughout the day.

Avoid:

  • AVOID additives, preservatives, and artificial dyes and flavors 

  • AVOID foods/drinks that are high in artificial flavors, sweeteners, and dyes - Try to avoid sodas, energy drinks, and fruit juices that contain artificial flavors, coloring, and sweeteners.

Retrieved from: BUSY MINDS COOK BOOK / Nutrition and ADHD - CHADD


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