What Are Some ADHD-Friendly Healthy Snacks to Incorporate Into My Child’s Diet?

Mini pizzas are a fun, quick snack — and you don’t have to tell your kids they’re healthy. Make a mini pizza on a whole-wheat English muffin (that’s the fiber) with low-fat cheese (that’s the protein). Protein may improve concentration and possibly make ADHD medications work longer, says Amy Kimberlain, RDN, a spokesperson for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida in Miami. Fiber, a complex carbohydrate, makes food take longer to digest and keeps blood sugar levels stable longer. This can be beneficial for kids with ADHD because any quick dips in energy can trigger behaviors or impact concentration, says Lemond.

Kids who have ADHD benefit from the vitamins, minerals, and fiber that fruit provides. Vitamin C and folate, in particular, play a direct role in helping brain function, says Lemond. According to the U.S. Department of Agriculture (USDA), orange juice, oranges, and strawberries are all good sources of vitamin C, and they’re all smoothie-friendly. For folate, try adding mango, spinach, and avocado. Bananas, another smoothie staple, are rich in vitamin B6 (pyridoxine), which aids in the formation of neurotransmitters that affect behavior, says Lemond.

Try making a fruit smoothie from fresh fruit and yogurt. Blend bananas, strawberries, orange juice, and ice in the blender (or any other fruits and veggies); add some yogurt for thickness; and serve. Choosing nonfat Greek yogurt will give your smoothie extra protein. “Balancing protein with fruit slows down the digestion process of the fruit, which helps release energy from the food more steadily,” says Lemond. However, more protein is not necessarily better when it comes to kids, so there’s no need to add protein powder on top of the yogurt. “A typical school-age child really only needs 7 to 15 g of protein per meal,” she adds.

Hummus is a Middle Eastern spread made from ground chickpeas and tahini (sesame seeds). It’s a great source of plant protein and fiber, says Heather R. Mangieri, RDN, a Pittsburgh-based food, fitness, and nutrition consultant and the author of Fueling Young Athletes. Chickpeas and sesame seeds also contain iron and folate, which may help with ADHD by improving functions like blood flow and focus, adds Lemond.

Serve the hummus on fiber-rich whole-wheat pita cut into pie-shaped wedges. Try including colorful veggie spears for dippers as well.

For kids with ADHD — and all other kids, too — snacks should contain protein, which helps with memory and learning, Mangieri says. One classic idea: peanut butter (an excellent source of protein) on whole-wheat bread (for fiber). Just be sure to choose a peanut butter without added sugar, which would be listed on the nutrition label. Kimberlain also suggests half a tuna salad sandwich, since some evidence suggests that children with ADHD may have low levels of essential fatty acids, which can be found in canned light tuna, she says; or a whole-wheat tortilla with sunflower-seed butter and half a banana.

When your child opens the refrigerator or kitchen cabinets, “You want them to see healthy snacks, not cookies, candies, or salty snacks,” Mangieri says. Cut up fresh vegetables — for example, carrots, celery, and sweet bell peppers — into bite-sized pieces and leave them in the fridge for easy snacking. “A healthful diet may reduce symptoms of ADHD by reducing exposure to artificial colors and additives and improving intake of micronutrients,” says Kimberlain.

Peanut butter, cottage cheese, and low-fat dressings make great dips for cut-up veggies and may entice kids whose ADHD medications dampen their hunger, says Jessica Crandall, RDN, CEO of Vital RD. Lemond also recommends black bean or other bean-based dips.

Dried fruits are another great source of fiber for your child. They have little protein, but they go well with nuts, which can provide the protein needed in a healthy diet for ADHD. A dozen almonds will net about 3 g protein. However, if you don’t watch portion sizes, dried fruits and nuts can quickly add extra calories to your child’s diet. That may not be a concern, since many kids with ADHD are hyperactive and need more calories anyway, Mangieri says. But it’s a good idea to divide the snack into small servings so your child doesn’t overeat.

If your child with ADHD is a fussy eater, one way to get them to eat healthy snacks is to disguise the healthy ingredients. Try baking a healthier version of carrot cake or zucchini bread. “A diet high in sugar can cause swings in your child’s blood sugar levels, exacerbating ADHD symptoms,” Mangieri says, but you can usually cut the amount of sugar in the recipe by a quarter or a third without affecting the taste too much. You may also be able to substitute applesauce for the oil.

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In summary, snacks that contain a balance of protein and carbs are ideal for kids with ADHD, says Lemond. Watch added sugars and processed, low-fiber grains such as white rice, white bread, and white pasta. Avoid carbohydrate-only meals and snacks — adding a protein like nuts, cheese, seeds, bean-based dips, yogurt, or milk allows the food to be delivered into the body in a steadier way that optimizes energy levels for conditions such as ADHD.

Additional reporting by Jennifer D’Angelo Friedman.