CALMING DIET FOR HYPERACTIVE KIDS

Consumption of certain foods such as processed food and foods high in sugar contribute to symptoms of hyperactivity for certain children. While diet does not cause hyperactivity, it can play a major role in symptoms of hyperactivity and some simple dietary changes may help improve behavior and make life a lot easier for child and parent alike.

Foods can also help calm hyperactive kids. It is also recommend taking a look at the foods your kids are eating to find out why certain foods make them hyper, cranky or irritable. Find out which foods should be avoided and which foods you should incorporate into their daily diet as many times it will differ from child to child.

Kids that eat excessive amounts of foods high in sugar or refined carbs, such as white rice, white flour products can experience a drop in blood glucose which can affect their mood. These foods can trigger the release of the “fight or flight” hormones that make us fidgety, irritable, and anxious.

While sugar may be a concern, the type of sugar consumed may be more important than the amount. High fructose corn syrup and artificial sweeteners such as aspartame and sucralose should be avoided in a diet for hyperactive children. In addition, one should attempt to reduce total sugar consumption. Avoid sugary drinks, candy and highly sweetened processed food products.

Artificial flavors, colors and preservatives present in many convenience and prepackaged foods have also been known to contribute to hyperactivity. When preparing a diet to help hyperactive children, food should be prepared from fresh foods whenever possible and the amount of ready/convenience food consumed should be reduced.

Adequate amounts of high quality protein should be eaten at every meal, particularly breakfast. Protein aids in maintaining a steady blood sugar level and prevents the ups and downs of mood swings that may contribute to hyperactivity. In addition, protein provides support for brain function important for all children but particularly those who have difficulty maintaining attention. Foods rich in omega-3 fatty acids may provide some benefit to increase brain functioning, stabilize mood and improve hand to eye coordination in children. It is important to ensure overall nutrition and provide for dietary deficiencies such as zinc, B vitamins and iron that may play a part in hyperactivity.

Calming food choices: It is recommend you incorporate these foods into your children’s diet:

1.       Cut fresh veggies (baby carrots, cucumber sticks, bell pepper strips,
broccoli/cauliflower florets, etc.) – serve along with a “healthy dip” like hummus, raita, low-fat salad dressing, low fat cheese or paneer dip, peanut butter or salsa.

2.       Low-fat yogurt or low fat cottage cheese– plain sweetened with blended fruit or fruit juice is best.

3.       Nuts or seeds – almonds, cashews, walnuts, peanuts, etc. Don’t forget about sunflower seeds and toasted pumpkin seeds. Try roasted chana or soy nuts.

4.       Fresh, frozen or dried fruit – serve cut up in an interesting cup or bowl. Even better, create a “healthful” fruit/yogurt sundae by alternating layers of fruit with low-fat yogurt and granola.

5.       Reduced-fat cheese – you can now find an amazing array of cheeses made from 2% milk in lots of kid friendly packaging.

6.       Whole grain crackers, cheese, peanut butter, almond nut butter, hummus, salsa, or spreadable fruit/fruit pulp.

7.       Healthy cereals – dry or with skim or low-fat milk. To select a healthy cereal, be sure you see the word “whole” as the first word in the ingredients list.

8.       Snack picks for kids include instant oatmeal, home made granola bars/chikki using honey/jaggery nuts or channa, air-popped popcorn, hard-boiled eggs, tortilla chips or khakhra, fruit smoothies with wheat germ and dark chocolate.

The Sweet Craving: If you’re looking to satisfy your child’s sweet tooth try fresh fruit smoothies, or light ice cream topped with berries. Homemade “healthy” cookies are all good alternatives to store bought pastries and candy. The worst choices here would be donuts, pastries, cupcakes, cake, candy (especially those with lots of food dye, sugary kids’ cereals, Pancakes (waffles [white flour-based]), soda and other sugar fortified beverages (fruit drinks, sports drinks) and white bagels.

Calming nighttime snacks: Before bed, children should always avoid caffeinated beverages, candy, high-sugar fruit juice and ice-cream. Healthy nighttime snacks includes low-fat milk/ curd, soy products, peanut butter, and cheeses.