Ask the family nutritionist

Leika says, "There are several recent articles that have come out describing the connection between diet and ADHD, also known as Attention Deficit Hyperactivity Disorder. Many theories have been proposed, though not all of them have a lot of research to back it. The majority of the diet related theories suggest foods free of added chemicals, colors, and more whole based foods in general, a diet that we are always advocating at PCC!"

Here are a few of the theories that I have found research on listed below with studies linked for further reading:

ADHD and pesticide residues: the link between certain pesticides (organophosphates) known as neurotoxins, are measured in children and compared to ADHD diagnoses rates. Conclusion: pesticide residues may contribute to ADHD prevalence. More information »

Food Sensitivities and ADHD: When children have food sensitivities, some react with symptoms of hyperactivity that responds to diet restrictions.
NPR article | The Lancet article

This is a serious condition that affects many kids, with large numbers being prescribed medications. It is always important to talk with your doctor about the choices you make around your child's health, and if you have a suspicion that your child's diet may be contributing to their ADHD, you may want to bring in these articles to your doctor to begin the conversation about looking at the role diet has on your child's ADHD.

Other Research studies from feingold.org website.

Leika says, "Yes — absolutely! The first thing is that meal time should be a time of nourishment. Try to avoid it turning into a battle! I know that for parents, it's coming from a genuine place of concern to insist that your child eats everything on their plate, but often it works against you. Know that your child is likely full when they stop eating, so forcing them to finish confuses the idea that you eat when you're hungry, and stop when you're full. It also becomes a power struggle over food which ultimately your child will win because they make the choice to open their mouth and put something inside.

Instead, try these tips that have worked for many parents:

• Let your child be the one to serve him/her self. Children intuitively know a lot about their hunger cues and how much they can eat.
• Encourage your child to eat "all the colors" as a way to eat different fruits and vegetables.
• Suggest a "try bite" of things that s/he may not want or think they don't like. It's a suggestion, so if they choose not to, leave it at that.
• Understand that young kids DON'T like their food to be mixed, and they are sensitive to textures. Get to know your child's likes/dislikes and support the likes and gently encourage the dislikes.
• I think the most important thing is to NOT bribe your child to eat their dinner by saying "if you eat dinner, you can have dessert!" – what this does is show your child that dessert is a reward and begins to change the relationship of food from being a nourishing necessity to becoming a manipulative and form of stress management."

Leika says, "The best place to begin supporting her is to learn about how she can get her nutrient needs from a vegetarian diet, and also why she wants to be a vegetarian. Her body is growing and changing, and she's probably more aware of her body image, take all these things into consideration as you're talking with her and learning about the diet. Listed below are the top 3 nutrients that are found in animal products for her growing body needs, but don't forget that everything works together, and these are only a few of the many nutrients her body needs to function! Eating a variety of foods and colors is important. Explore new recipes together and have fun! Our delis are a great place to find vegetarian dishes- always feel free to try a sample!"

Leika offers the following ideas:

• Engage your child in the preparation of meals. Children are more likely to eat foods when they have been part of the preparation and decision making.
• Meet them where they are. If your son LOVES macaroni, that's alright. We make "mac-chi-pea" by adding frozen peas to our macaroni and cheese, that way they get the vegetables without it becoming too foreign. You can do the same thing with vegetables chopped fine into tomato sauce, molasses in pancakes, get creative!
• Make it FUN! Focus on colors, shapes, flavors and textures. Don't emphasize the nutrition because that won't mean much to your child, but taste does!
• Don't force your child to eat. Though many times this stems from a genuine place of concern that your child is eating enough, they may begin refusing food and it can turn into a power struggle that no one will win.

As far as proper nutrition, the most important thing to consider is if your child is growing steadily on the growth chart. If there are any major changes in growth, weight loss, or delayed growth, you should discuss this issue further with your pediatrician or dietitian.

Leika says, "One school of thought believes that whole milk is less processed than skim milk and provides greater nutrition in a more absorb-able way. On the other hand, skim and low fat milk has less saturated fat and has become the common recommendation for older children. It's possible to find research that supports both schools of thought.

Your daughter needs to have adequate energy and nutrients to support her activity level and proper growth. This can come from many foods. Things you may want to consider is her taste preference, how much milk she drinks and how it relates to the rest of her diet. Another important thing to consider is that many pesticides get stored in fat cells, so you may want to invest in organic milk if you choose the higher fat milks, as well as butter. Whatever you choose, remember to always have balance, moderation, and enjoyment as the basis of nourishment."

Leika says, "These are great questions for a very important nutrient. For those of you not so familiar with the role of omega-3 fatty acids in our body, it's necessary for our nervous system to develop, reduces inflammation, and contributes greatly to our overall cardiovascular health. For your 10 year daughter, the Adequate Intake (AI) level is 1000mg/day.

Due to the allergies that she has, your main sources are going to come from nuts and seeds, especially walnuts and flax, oils including canola and soybean (go for organic to avoid genetically modified canola), grass fed meats, as well as leafy green vegetables. You can choose the flax oil capsules if she can't keep down the flax oil. Make sure to read the label so you understand how many she needs to take in one day to get her AI of 1000mg.

Getting nutrients from our food is always a good first choice to strive for, but in the cases where it is difficult to get what your body needs through food, a quality supplement can become important in getting that needed boost. Ask the health and beauty aids employee if you have specific questions to brands and options."

Leika says, "One of the best things for a child's concentration is to eat a balanced breakfast. This gives them a boost of energy after not eating all night and will feed their brain to think better during the day. Literally, our brain needs glucose (the simple sugar that breaks down from carbohydrates) to function, which is why we can start to feel dizzy and confused when we get really hungry. Try serving a breakfast that is low in refined ingredients, additives, and artificial colors. You could try French Toast with whole wheat bread, oatmeal with coconut butter and honey, or a low-sugar granola with organic milk.

As far as foods to stay away from, there is growing evidence that pesticide residues in our food may lead to increased chances of ADHD. It may not be practical for you to go 100% organic, so starting with organic animal products (pesticides can collect in their fat cells) and organic options of the dirty dozen including celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, cherries, kale/collard greens, potatoes, and grapes (imported).

There are also some studies showing that artificial food dyes and some preservatives may impact concentration and behavior, but further research is needed."

Leika says, "It's important that any active child gets enough calories for their activity level, and adequate protein for their body to grow. Among vegetables, leafy green veggies provide a good source, as well as green peas, and mushrooms.

For 5 year olds, keep in mind that they are very sensitive to textures. They may not like the beans in hummus, but they like them whole in a soup, or in a burrito. Taking food they already like and adding things to it to make it more nutritious is an easy place to start. One of my daughter's favorites is "mac chi pi" – macaroni and cheese with peas.

It is possible to eat a healthy vegetarian diet to support proper health for a growing child with the right resources and knowledge base. Remember it is important to get advice from a dietitian or your pediatrician."