A Healthy Breakfast Affects ADD

A Healthy Breakfast Affects ADD
When you have Attention Deficit Disorder, you can improve symptoms by having a healthy lifestyle. That can be difficult when you are easily distracted. However, with a few little tweaks, your lifestyle can become healthier. One way to start this is by giving you and your loved ones the benefit of a healthy breakfast. Most of us know this, but why don't we do it? Mornings can be a rushed hot mess. There's more to do than time to do it! Where can we save time? By not eating breakfast! This is a false savings! The few minutes that you save may be costly to your concentration later in the day.

Blood sugar affects concentration. Low blood sugar symptoms include dizziness, shakiness, anxiety, irritability and confusion. Add these to the negative symptoms of ADD, including lack of concentration, problems staying on task, hyperactivity, just to name a few, and you have a recipe for a workplace, school, or home disaster. I can vouch for this, but research also supports the need for outstanding nutrition when you have Attention Deficit Disorder.

In a 2010 study done in Australia, the researchers found:
"A "healthy" pattern is a diet high in fresh fruit and vegetables, whole grains and fish. It tends to be higher in omega-3 fatty acids, folate and fibre. A "Western" pattern is a diet with a trend towards takeaway foods, confectionary, processed, fried and refined foods. These diets tend to be higher in total fat, saturated fat, refined sugar and sodium.

"When we looked at specific foods, having an ADHD diagnosis was associated with a diet high in takeaway foods, processed meats, red meat, high fat dairy products and confectionary," Dr Oddy said."

In a study from the University of California – Los Angeles in 2008, cognition improved when children were given a drink to supplement their food intake. It contained omega-3 fatty acids, folic acid, zinc, iron, and vitamins A, B6, B12 and C. These two studies highlight the benefits of eating well. This includes more fruits, vegetables, foods with fiber, and unprocessed foods. How can you easily work these into your diet? What's an almost effortless way to start your day with food that is tasty, simple to make, and good for you?

Make your own nutritious fast food. Flax and walnuts both contain omega-3, which is essential for optimal brain function. I have developed a couple of high fiber muffins with flax meal and walnuts. They are easy to make. In order to increase the omega-3, you can also use olive oil. It will be barely noticeable. Use eggs that have omega-3 supplements. These simple recipes make 24 muffins, which can be individually bagged, frozen, and ready for when you need them. Links to the recipes are in the related links section below this article.

Another breakfast staple at our house is muesli. This is a recipe for uncooked oatmeal. Doesn't that sound appetizing? Seriously, it is delicious! You make it the night before and let it stand in the refrigerator overnight. There is no need for sugar, since the apples and other fruit leach some sweetness into the milk. For a large, adult-sized helping, put 1/3 cup of uncooked oats, ½ of a finely chopped apple, a tablespoon of raisins or craisins, ¼ cup of chopped walnuts, a tablespoon of flax seeds, and 2/3 cup of milk. This recipe provides protein, unprocessed carbohydrates, omega oils, and calcium. If you want to make it ahead, bundle individual servings of everything except for the apples and milk. When you are ready to make it, chop the apples and add the milk. You can also substitute ¼ cup of chopped seedless grapes for the raisins or craisins. This is a soul satisfying complete breakfast.

If you need a breakfast on-the-go, take a muffin, cheese stick or slice or hardboiled egg for protein, a piece of fruit, and an Apple and Eve Fruitables juice box. I like the Apple and Eve Fruitables because they are a blend of fruit and vegetable juices and lower in sugar than most juice drinks. This is an easy way to grab a complete breakfast. It is also considerably higher in nutrition, lower in salt and fat than a fast food breakfast. Plus, it is more cost effective. When you must eat in the car, this is the way to go!

Eating well helps Attention Deficit Disorder by providing the fuel that the brain needs to work more effectively. The process of eating well doesn't have to be difficult. With a small amount of pre-planning, you can have the breakfast that your body and mind needs.


Resources:

University of California - Los Angeles. "Scientists Learn How Food Affects The Brain: Omega 3 Especially Important." ScienceDaily. ScienceDaily, 11 July 2008. .


Research Australia. "Western diet link to ADHD, Australian study finds." ScienceDaily. ScienceDaily, 29 July 2010. .




Related links: The Related Links below this article may be of interest to you.

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You Should Also Read:
Better Nutrition Helps ADD
Time Saving Pumpkin Muffins and ADD
Oatmeal Breakfast Cookies for ADD

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This content was written by Connie Mistler Davidson. If you wish to use this content in any manner, you need written permission. Contact Connie Mistler Davidson for details.