I am troubled by the diets of many of my clients, but none so deeply as the children I treat for ADHD. Lack of proper nutrition is one of most important contributory factors to ADHD, yet I see many of the children I treat eating poorly. I think there are two factors that explain this – 1. lack of information, and 2. unwillingness on the part of parents to insist on healthy eating.
I want to rant a bit about the second of these reasons. I hear often that children only eat a small selection of foods and won’t try anything else. In too many families food becomes a battle-ground on which children assert their rebellious natures, but ultimately, it is within parental control to determine what their children eat. Battling over foods is unhealthy in many ways but, with a bit of ingenuity, determination, and rethinking, can be avoided.
What follows are a few practical suggestions for improving your child’s nutrition and helping you get your head around insisting on healthier eating:
• Your job is to offer your child the food you want to offer, at the time you want him or her to eat. The child’s job is to decide what and how much of it to eat. (this is the advice of Dr Ellyn Sattyr, a food therapist)
• Don’t give in to your child’s demands to eat food that you know is unhealthy on the grounds that it’s better to eat something than nothing at all. If a child skips a meal his blood sugar will be low, but not as low as the crash that occurs after eating a high glycemic, sugary, preservative rich meal.
• Offering a choice of healthy options may be a good way to coerce a child into eating as it gives him the power to make a choice. Offering choices can reduce stress. It’s unhealthy for everyone involved when meals become a battle ground, so don’t battle, be firm, consistent, and generous with the range of healthy options on offer.
• Get rid of unhealthy foods you don’t want your child to eat – this means a change for everyone. Healthy eating needs to be a family choice.
• Sneak vegetables into foods — chopped sautéed greens in pasta sauce; peppers, tomatoes, sautéed greens on pizza; chopped celery, fennel, and cucumber, peas in tuna or chicken salad; powdered greens and carrot juice in smoothies, etc.
• Put out crudities, nuts, raisins, sliced fruits, cheese to nibble while doing homework. Peas in the pod, edamame, mozzerella-filled cherry tomatoes, ants-on-the-log (celery sticks with almond butter and raisin ants) are just a few suggestions of fun snacks.
• Make food art; play with food – children love eating their creations.
• Do not offer alternative meals that require additional cooking – although a healthy substitute such as hard-boiled eggs, sliced smoked tofu, toasted tempeh, whole-wheat bread with nut butter can be put out on the table for additional options.
• Get your children involved in shopping, cooking, even gardening. Get some good children’s cookbooks – these can be inspirational. Let your children cook for you on occasion, using any of the healthy ingredients you’ve stocked your house with.
• Experiment with unfamiliar cuisines – many “ethnic” cuisines feature vegetables and rely on healthy spices for delicious taste. South-Asian food has a particularly rich vegetarian tradition – you may discover something wonderful that you never thought you and your children would love.
• A family meal is important for more than nutritional reasons – do not discuss learning, grades, and behavioral issues (or any other contentious subjects) over meals.
• Pack your child’s school lunch – school cafeterias can be a mine-field of unhealthy foods.
• Do not suggest that the change to healthier eating is a short-term experiment.
• Vitamins and supplements are important and fall within the category of “no-real choice”. However, they are supplements, not replacements for food and should not be offered as an alternative to healthy eating.
• Finally – keep smiling! No begging, bribing, guilt-tripping – “this is what’s on offer, and the choice is yours”.
• Remember, you offer, and they decide what and whether to eat.
Happy Dining!
