DIETARY MANAGEMENT FOR HYPERACTIVE, CRANKY KIDS

DIETARY MANAGEMENT FOR HYPERACTIVE ,CRANKY KIDS

DO YOU HAVE A CHILD THAT CAN’T SEEM TO SIT STILL FOR A MINUTE ? DO THEY FLIT FROM ONE TOY TO ANOTHER , CLIMB ON EVERY POSSIBLE SURFACE ,NOT SEEMS TO BE ABLE TO STOP THEMSELVES ? IT COULD BE THAT DIET IS THE THE KEY TO CALMING THEM DOWN.

WHEN IT COMES TO OUR KIDS BEHAVIOUR, THERE ARE MANY  FACTOR AT PLAY, BUT ONE OF THEM MAY BE RIGHT THERE ON THE PLATE FROM WHICH THEY’RE EATING. SOME EXPERTS SAY THAT WHEN IT COMES TO HYPERACTIVITY AND OTHER BEHAVIOUR PROBLEMS , SOME OF THEM MAY BE SIGNIFICANTLY INFLUENCED BY A CHILD’S DIET.

EXPERTS 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 FOOD SHOULD BE AVOIDED AND WHICH FOODS SHOULD BE INCORPORATE INTO THEIR DAILY DIET.

HOW CAN FOODS AFFECT YOUR CHILD’S BEHAVIOUR ? KIDS THAT EAT FOODS HIGH IN SUGAR OR REFINED  CARBS, SUCH AS WHITE RICE AND WHITE FLOUR PRODUCTS CAN EXPERIENCE A DROP IN BLOOD GLUCOSE WHICH CAN EFFECT THEIR MOOD.

THESE FOODS CAN TRIGGER THE RELEASE OF REGULATORY COUNTER “STRESS” HORMONES LIKE ADRENALINE AND CORTISOL. THESE ARE “FIGHT OR FLIGHT” HORMONES THAT MAKES US FIDGETY , IRRITABLE AND ANXIOUS  CERTAINLY NOT SOMETHING  THAT WE WANT TO OCCUR IN OUR YOUNG  CHILDREN WHO ARE ALREADY RAMBUNCTIOUS BY NATURE “

SO U CAN ADAPT FOLLOWING STEPS FOR UR KIDS :

SWITCH OUT PROCESSED FOODS FOR NATURAL FOODS

“FOOD ADDITIVES AND COLOUR PLUS ARTIFICIAL SWEETENER MAKE THE NERVOUS SYSTEM OVERACTIVE . THAT’S IN ADDITION TO WHAT TOO MUCH SUGAR CAN DO” 

“FOODS THAT HAVE CALCIUM AND MAGNESIUM , LIKE VEGETABLES ,NUTS, AND SEEDS, CAN BE CALMING”

FOOD COLOURING AND PRESERVATIVES INFLUENCES HYPERACTIVITY IN CHILDREN AND EATING AS MANY NATURAL FOODS AS POSSIBLE AND AVOIDING “FACTORY MADE” FOOD CHOICES.

FRESH IS BEST

WHEN YOU ARE ON THE RUN OR ATTEMPTING TO GET FOOD IN FRONT OF YOUR HYPERACTIVE CHILD QUICKLY WHEN HUNGERS STRIKES, REACH FOR FRESH FOOD.THE BEST MEALS FOR HYPERACTIVE CHILDREN ARE LOW IN SUGAR AND HIGH IN ORGANIC FRUITS AND VEGETABLES, WHOLEGRAIN AND HIGH QUALITY PROTEIN FOR SUSTAINED ENERGY. 

SNACK FOODS, CONVENIENCE FOODS AND PROCESSED FOODS SAVE TIME, BUT THEY MIGHT CONTAIN PROBLEMATIC INGREDIENTS, SNACKS AND MEALS ARE BEST WHEN THEY ARE “FREE OF ARTIFICIAL COLOUR, SWEETENERS AND PRESERVATIVES LIKE BHT OR SODIUM BENZOATE.” THESE INGREDIENTS, AS WELL AS SUGAR AND CAFFEINE AFFECT BLOOD GLUCOSE LEVELS, DECREASE ATTENTION SPAN AND CAUSE ENERGY SPIKES AND CRASHES.

PROTEIN-RICH MEALS

“HYPERACTIVE CHILDREN OFTEN HAVE DIFFICULTY SITTING DOWN FOR MEALS, OR WILL RUSH THROUGH THEIR PLATE AND RUN FOR A SECOND,” SO PARENTS PROVIDE MEALS RICH IN PROTEIN TO SUSTAIN CHILDREN’S ENERGY AND FILL THEM LONGER. MAKE MEALS LESS STARCY ANS SUGARY BY REDUCING PORTIONS OF CARBOHYDRATES AND INCREASING  PORTIONS OF LEAN, HEALTHY PROTEINS.

DESIGNING MEALS COMBINING PROTEINS AND COMPLEX CARBOHYDRATES. START THE DAY WITH UNSWEETENED OATMEAL AND A GLASS OF MILK. FOR LUNCH, OFFER UNSWEETENED NUT SPREAD ON WHOLE GRAIN BREAD OR CRACKERS. FOR DINNER, SERVE BROWN RICE WITH GRILLED FISH OR POULTRY AND A SIDE OF FRESH FRUITS SALAD OR VEGETABLE SOUP. OTHER PROTEIN-RICH MEALS INCLUDE PORK, POULTRY EGGS, BEANS, NUTS, SOY AND LOW-FAT DAIRY PRODUCTS.

CALORIE-DENSE  MEALS 

MEDICATION OR LACK OF SUSTAINED ATTENTION CAN WRECK HAVOC ON CHILDREN’S APPETITES. PACKING IN THE CALORIES BY SERVING MEALS DENSE IN NUTRIENTS AND CALORIES. MAKE A MEAL FROM AN AVOCADO MASHED ON A WHOLEGRAIN MUFFIN OR BAGEL. SPREAD NATURAL PEANUT BUTTER ON FRUIT SLICES. SERVE VEGETABLES WITH A DIP MADE OF COTTAGE CHEESE WHIPPED WITH A DASH OF GARLIC IN THE BLENDER. SUPPLEMENT MILK WITH PROTEIN POWDER OR USE A NUTRITIONAL SUPPLEMENT BEVERAGE SUCH AS PEDIASURE . IF YOUR CHILD DOES NOT SIT ALONG ENOUGH TO FINISH MEAL,  SMALL FREQUENT MEALS ALSO SEEM TO BE THE BEST SOLUTION FOR GETTING MORE NUTRITION IN THE CHILD WHEN THEY MAY NOT HAVE AN APPETITE.

MEALS HIGH IN OMEGA -3 FATTY ACID

 THE IMPORTANCE OF OMEGA-3 FATTY ACIDS IN THE MEALS. OMEGA-3 FATTY ACID DHA HAS BEEN SHOWN TO REDUCE SYMPTOMS OF ADHD AND IMPROVE FOCUS. DHA, WHICH IS FOUND NATURALLY IN BREAST MILK, FISH AND NUTS, IS LINKED TO A BRAIN GROWTH AND DEVELOPMENT. OMEGA-3 FATS FOR STILL UNKNOWN REASONS, SO A DAILY SUPPLEMENT CAN ENSURE KIDS ARE GETTING ENOUGH.

SALMON IS ONE FISH WITH HIGH LEVELS OF OMEGA-3 FATTY ACIDS. FOR KIDS WHO CAN’T OR WON’T EAT FISH , WALNUTS ALSO CONTAIN HIGH LEVELS OF THESE FATTY ACIDS.

CALMING FOOD CHOICES

SOME OF TOP SNACKS PICKS FOR KIDS INCLUDE

•  INSTANT OATMEAL, 

• GRANOLA BARS, 

• AIR-POPPED POPCORN, 

• HARD BOILED OMEGA-3 FORTIFIED EGGS, 

• STONE GROUND TORTILLA CHIPS, 

• FRUITS SMOOTHIES WITH WHEAT GERM, AND DARK CHOCOLATE.

• CUT FRESH VEGGIES (BABY CARROTS, CELERY STICKS, BELL PEPPER STRIPS, BROCCOLI/CAULIFLOWER FLORETS, ETC SERVE ALONG WITH A “HEALTHY DIP” LIKE HUMMUS, LOW FAT SALAD DRESSING, GUACAMOLE OR SALSA. 

• LOW FAT YOGURT OR LOW FAT COTTAGE CHESSE PLAIN, SWEETENED WITH BLENDED FRUITS OR ABIT OF FROZEN CONCENTRATED FRUIT JUICES IS BEST. IF YOU USE LOW FAT FRUIT FLAVOURED YOGURTS, CUT IN HALF WITH PLAIN TO REDUCE THEIR SUGAR CONTENT.

• NUTS OR SEEDS - ALMONDS, CASHEW, WALNUTS, PEANUTS, ETC. DON’T FORGET ABOUT SUNFLOWER SEEDS AND TOASTED PUMPKIN SEEDS. TRY ROASTED SOY NUTS.

• FRESH, FROZEN OR DRIED FRUIT - SERVE CUT UP IN AN INTERESTING CUP OR BOWL.

• REDUCED-FAT CHEESE- YOU CAN NOW FIND AN AMAZING ARRAY OF CHEESE MADE FROM 2% OF MILK IN LOTS OF KID FRIENDLY PACKAGING.

• MAKE A PEANUT BUTTER DIP BY COMBINIG EQUAL PARTS PEANUT BUTTER AND BOILING WATER. STIR UNTILL THE CONSISTENCY IS SMOOTH. ADDA DASH OF A LEMON  JUICE AND SOY SAUCE AND UP TO 2TSP OF SUGAR. POUR IT OVER LEAN GRILLED POULTRY OR USE IT AS A DIP FOR STEAMED VEGETABLES.

• BUZZ TOGETHER A PROTEIN RICH-SMOOTHIE IN THE BLENDER USING YOGURT AND MILK OR AN UNSWEETENED MILK SUBSTITUTE SUCH AS SOY MILK, RICE MILK, OR NUT MILK. FORTIFY WITH A BIT OF DRY MILK POWDER AND ADD CHUNKS OF FROZEN BANANA AND FRUIT

HEALTHY OPTIONS TO SATISFY A SWEET TOOTH

IF YOU’RE LOOKING TO SATISFY YOUR CHILD’S SWEET TOOTH, TRYING FRESH FRUIT SMOOTHIES, OR LIGHT ICE CREAM TOPPED WITH BERRIES. HOMEMADE “HEALTHY” COOKIES ARE ALL GOOD ALTERNATIVE TO STORE - BOUGHT PASTRIES AND CANDY.

AVOIDING PROCESSED FOODS WITH ADDITIVES, PARTICULARLY FOOD DYES AND REFINED CARBOHYDRATES AND SUGARS. “ THE WORST CHOICES HERE WOULD BE DONUTS, PASTRIES, CUPCAKES, CAKE, CANDY(ESPECIALLY THOSE WITH LOTS OF FOOD DYE) , SUGARY KIDS CEREALS, LUNCHABLES, PANCAKES (WAFFLES {WHITE FLOUR BASED}), SODA AND OTHER SUGAR FORTIFIED BEVERAGES ( FRUIT DRINKS, SPORTS DRINKS) WHITE BAGELS”  

CONSIDER THESE CALMING FOODS FOR KIDS NEXT TIME YOUR LITTLE ONE IS CRAVING SOMETHING SWEET !!!

CALMING NIGHT TIME SNACKS

NEXT TIME YOUR HYPERACTIVE CHILD WANTS A SNACK BEFORE BED , REACH FOR ONE OF THESE CALMING OPTIONS 

WHOLEGRAIN CRACKERS AND PEANUT BUTTER OATMEAL TOPPED WITH BANANAS AND WALNUTS CHOPPED FRESH PEACHES WARMED IN THE MICROWAVE AND TOPPED WITH A LITTLE MILK WHOLEGRAIN MUFFIN TOPPED WITH MELTED LOW FAT CHEESE SMASHED BANANA ON WHOLE WHEWAT TOAST.

“BEFORE BED, CHILDREN SHOULD ALWAYS AVOID CAFFEINATED BEVERAGES, CANDY, HIGH-SUGAR FRUIT JUICE AND ICE-CREAM.”

“ IN TERMS OF CAFFEINE INTAKE FOR CHILDREN,  A SAFE BET IS TO LIMIT YOUR CHILDREN TO 45 MILLIGRAMS PER DAY, AN EQUIVALENT OF A 12 OUNCE SODA”

LIST OF HEALTHY NIGHTTIME SNACKS INCLUDES LOW-FAT MILK, SOY PRODUCTS, PEANUTS BUTTER AND CHESSE.

HOPE THE ABOVE BLOG HELPS U .FEEDBACK ALWAYS WELCOME THROUGH COMMENTS .

EAT HEALTHY !!! STAY HEALTHY :)

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