by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 7, 2023 | Food Allergies and Special Diets
ADHD and Diet in Children – Part 1. My son was diagnosed with ADHD in Kindergarten. I was a Registered Dietitian back then and had been since 2000. However, I admit all I was thinking about back then was keeping his diet balanced. This included ensuring he received enough protein, iron and other essential vitamins and minerals through the foods he ate. I never thought about diet and ADHD in children.
I never seriously thought about food additives to avoid or specifically, “Diet and ADHD in children,” until recently.
Nathan was pickier when he was younger, and he was thin. So, in addition to giving him a multivitamin with iron, I gave him one bottle of Pediasure every day. I also gave him 1000 IU of Vitamin D (and still do) every day. (I take 6,000 IU per day. We use Seeking Health D3 drops).
I started giving Nathan vitamin D after I was diagnosed with vitamin D deficiency. My doctor prescribed a high dose of vitamin D (10,000 IU per day) to counteract the deficiency. The vitamin therapy had amazing effects on my mood–within 3 days I felt better. I was ready to start selling vitamin D, I was so impressed. I've struggled with depression in the past, so this was a HUGE deal!
I also noticed that as I continued to take it, I got sick with the cold much less often. To this day, if I get a cold, it's milder and it doesn't last as long. This is the same with my son.
More people are realizing that vitamin D is essential for much more than strong bones.
It treats and prevents depression, increases your immune system, and is even helpful for diabetes. However, not everyone is on the bandwagon.
The standard 400 IU is not enough to prevent deficiency in most people, but this is the most common amount on multivitamin labels. In fact, this is still another vitamin that many people are deficient in, and most aren't even aware of it. (See my articles on Zinc Deficiency and Magnesium Deficiency for two other examples).
The research is still catching up on how important vitamin D is for good health. However, the vitamin D council has the latest, and the most accurate information regarding vitamin D. (Vitamin D is not actually a vitamin. It's a hormone and is part of the endocrine system). Click here for my article about foods high in Vitamin D.
What about Additives to Avoid?
Okay, so I was satisfied with the fact that Nathan was getting all the most important nutrients through his diet and/or through the supplements I was giving him. One thing I didn't think about back then, however, was whether there were food additives in his diet that could be contributing to his symptoms. I never asked the question, “Do certain foods or ingredients affect kids with ADHD?”
New Discovery of the Importance of Diet and Children with ADHD
I didn't start thinking about food additives until Nathan was seven, because I was overwhelmed with all his other issues. And let's face it. Most doctors don't emphasize food or nutrition as potential therapy for special kids such as ours. My son's doctor certainly didn't.
As a Registered Dietitian Nutritionist, we are required to complete a certain number of continuing education units. So, when it was time to search for that perfect continuing education class, I came across an awesome book titled, “Eating for Autism,” by Elizabeth Strickland. When I read this book, the lights started coming on. And I immediately made changes to further improve Nathan's health.
For example, I immediately put Nathan on a high-quality Omega-3 supplement. (I will talk more later about why quality is so important and how to know you are getting the best quality). I also changed his multivitamin so that it did not contain any artificial flavors or colors. Previously he was taking Flintstones chewable vitamins, which were prescribed by his pediatrician. He wasn't taking omega-3s at all before this.
I want to point out a few things that I believe are important to know about children's multivitamins.
When Nathan's pediatrician first prescribed multivitamins, I had to tell the pharmacist I wanted iron in the vitamin, because the doctor ordered them without iron. The doctor was worried about the supplement causing constipation. However, a multivitamin with iron only contains 100% of the US RDA and shouldn't cause constipation (be sure to check with your doctor before making changes like this). Normally, iron causes constipation when taken as a single mineral supplement because it is a larger amount. NOTE: I do not recommend iron supplements without a doctor's order because of the risk of toxicity.
A separate iron supplement should only be necessary if your child is diagnosed with iron-deficiency anemia (low iron in the blood). This requires a simple blood test. At that point, the risks of constipation outweigh the risks of iron-deficiency anemia.
Cow's Milk and Iron Deficiency
I previously worked for the Women, Infant, and Children program as a Public Health Nutritionist. While there, I discovered that iron deficiency is common. I also completed my master's degree project on Iron Deficiency Anemia and its connection to excessive cow's milk intake. So, this issue is close to heart.
For those interested, the results of the study showed that children who stay on the bottle longer than 12 months are at increased risk of iron deficiency anemia.
This is because:
- Cow's milk has no iron, and in fact too much cow's milk can interfere with iron absorption (affect the ability of your child to use the iron from other foods)
- Drinking from a bottle usually means drinking substantial amounts of milk. Whole milk is high in calories*, and so will fill the child up and make him less interested in other foods (such as iron rich foods).
So, prevention of iron deficiency was important to me before Nathan was even born.
This is because Iron deficiency is serious and should not be taken lightly.
Iron deficiency anemia results in developmental delays, (and can even cause permanent mental retardation, if it's severe enough, and doesn't get treated). Iron deficiency also results in increased risk of infection, fatigue, and a whole slew of other issues. Prevention is the best treatment. The good news is that most doctors test for iron deficiency early on. If your child has not been tested. I strongly encourage you to get him or her tested.
It is important to note that if there is no deficiency of iron, and your doctor has not ordered an iron supplement to treat the deficiency, a simple multivitamin with iron should prevent iron deficiency anemia, even if the diet is inadequate in iron.
I gave Nathan the Flintstones vitamins with iron for several years. They were free through his insurance. Once I started learning more about the risks of artificial colors and their effects on kids with ADHD and autism, I started giving him vitamins that don't contain artificial additives. I paid for these myself, which was worth it to me. Although to be fair to the doctor, she might have been willing to prescribe the healthier ones, I just never asked.
It's important to know that gummy vitamins do not contain iron.
It can be hard to get your kid to chew healthier multivitamins. This is something I started having problems with. Nathan got to a point where he wouldn't take the chewable vitamins. Of course, he liked the gummy vitamins. However, I knew he needed iron to prevent anemia, because he wasn't eating much meat at all (or meat alternatives, such as eggs, beans, peas, nuts, seeds). So, I searched high and low for gummy vitamins that contained iron. I could not find one with iron!
So, if you want your child to get iron in his multivitamin, you'll need to find another type than gummies.
(If you know of a gummy vitamin with iron, please let me know)!
So, back to the first step to healing. I didn't necessarily do the steps in order (nor did I even do all the steps. For example, I see no evidence that Nathan is gluten or casein intolerant). However, I'm going to try to talk about them in order–sort of.
Anyone who knows me knows that I tend to jump around from topic to topic when I'm talking. Since I am writing to you, that shouldn't be too much of a problem!
First, like I discussed above, make sure your child is getting his or her basic nutritional needs met. You can do this by:
- Completing a 3-day diary of everything your child eats. (Click here for a basic 3-day food record–it's free–that I whipped up). Make it as detailed as possible, including serving sizes, brand names, time of day eaten, how much actually eaten, how much your child likes the food. Remember it's only 3 days! 🙂
- Try not to make any changes or improvements during this 3-day period. Don't judge yourself or your child. No one has to see this except you.
- Use MyFitnessPal.com or some other calorie/nutrient calculator to help. MyFitnessPal.com will make it much easier to see any major deficiencies (or excesses) in intake off the top.
- For example, proteins, carbohydrates (simple, complex, fiber), fats (saturated, mono and poly, trans), cholesterol
- Vitamins A, C, sodium, potassium
- This is a good starting point.
After you've done a 3-day diary for your children (and yourself, if you're feeling brave :D), The next is to recognize, and then to avoid (or minimize) synthetic (artificial) food additives that are detrimental to his or her (and your) health.
I was going to cover both parts in this post, but I realize this post is getting too long already. high-quality Omega-3 supplement. In the meantime, there's a bit of information in my post, “Artificial Additives and our Kid's Health.”
So, in summary, record and review your children's and your (whole family's?) diets. Look for glaring deficiencies. Think about adding a multivitamin with iron (if not already taken) to your child's diet. Talk to your doctor about having your child tested for iron and/or vitamin D deficiency if you feel it's a problem.
Ask your doctor to test for:
- Vitamin D deficiency. – or you can test at-home using a high-quality Vitamin D supplement. The cost of a Vitamin D kit is around $50. This may be cheaper than going to the doctor. However, either way, you should
Check with your doctor before putting your kids on a high dose vitamin D supplement.
- Iron Deficiency – If the test hasn't been done recently and you are concerned about protein/iron intake.
Here is a basic 3-day Food Record Template, with a couple of pages for note taking.
Click here for a free handout of food combinations that increase absorption of Iron. Hint: Combining iron rich foods and vitamin C rich foods is the key. Click here for recipes and articles on iron rich foods.
In case you don't already know this. Adobe Reader is free and allows you to type into the document. When you click “Fill and Sign,” it allows you to type on the lines. This is something I just recently discovered.
Take care until next time! 🙂
Seven Surprising Symptoms of Iron Deficiency
Recipes High in Iron and Vitamin C
Why Are Kids Picky Eaters?
3 Superfoods that are Truly Healthy
Foods High in Folate and B6
The Benefits of Iron in the Body (eBook)
Cow's Milk Allergy or Lactose Intolerance?
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 31, 2023 | Nutrition and Health
It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
- The body uses protein to make antibodies, which are important for a strong immune system.
- Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
- DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
- It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
- Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
- Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
- Stunted growth
- Poor muscle mass
- Edema (water retention in cells)
- Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
4 More Reasons Why Protein is Important
Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
Here is a delicious recipe that is both high in protein and rich in other important nutrients as well.
10 Foods to Eat When You Are Pregnant
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 17, 2023 | Education Materials
Healthy and Eco-Friendly Ways to Feed Your Family
Food intake and environmental sustainability are connected. According to the Global Nutrition Report, a quarter of all deaths are associated with poor diets that prioritize red and processed meat as well as sugary drinks. Additionally, these dietary choices negatively affect the environment. The foods above are currently in high demand and generate more than a third of all greenhouse emissions. What you put on your family's plate thus impacts their future—both via their health as individuals and the well-being of the world they live in. As such, it's essential to be selective about what you put on the table.
To start giving your loved ones a more sustainable diet, here are five healthy and eco-friendly ways to feed your family.
Cook More at Home
Eating out at a restaurant with your family tends to be the path of least resistance. But think twice—restaurants produce an enormous amount of food and energy waste. Even if you opt for a food place that serves nutritious meals, cooking at home is still better for your health. Your average home-cooked meal won't have the added calories, sodium, fat, and sugar in restaurant spreads, and you're far more likely to consume various foods. While home cooking can be tiring, what you cook doesn't have to be fancy. To motivate yourself to cook more, remind yourself your meals don't have to be picture-perfect—and in your kitchen, you have the freedom to create the food you and your family enjoy. More importantly, cooking at home will have less of an impact on the environment.
Incorporate Vegetables into your Family's Favorite Meals
When getting your family to eat healthier, one simple trick will work with picky eaters: add, not subtract. Serving steak? Add a side of cauliflower “mashed potatoes.” Burger and fries? Mix some vegetable fries in with the normal ones. That way, you can easily sneak the nutrients and vitamins your family needs into foods they already enjoy. It's a great way to create healthy, sustainable meals.
Buy From your Local Farmer's Market
If you're lucky enough to have access to a farmer's market, take full advantage of it. Here, you'll be able to get organic products that spent more time in the ground and were not genetically modified or sprayed with pesticides. They're thus likely to taste better and be more nutritious. You'll also be helping out farmers who engage in sustainable farming practices to minimize waste and pollution. Buy fresh fruits, vegetables, and more at your farmer's market to promote the health of both your family and your community.
Support Vegan Brands
As a mom, you know how challenging it is to configure a diet that suits your family's tastes, let alone one that's healthful—but you don't have to do it yourself. Many women entrepreneurs, some of them moms themselves, have launched vegan healthcare products that can help you streamline the process of giving healthy and sustainable foods to your family. One example is No Evil Foods, a company co-founded by creative Sadrah Schadel that produces plant-based alternative proteins. Another is Miyoko's Creamery. Formerly known as Miyoko's Kitchen, it specializes in vegan cheeses and was founded by cookbook author Miyoko Schinner. You can easily buy these foods from retailers like Walmart and Target, making it easier to brainstorm and craft sustainable, delicious meals your family will enjoy.
Control Portion Sizes
Your family should eat well. However, if you serve large portions, you're potentially aggravating two issues: food waste and obesity. If your large servings remain mostly untouched, you might end up throwing out perfectly edible food. If your family is used to eating huge servings, they may also be in danger of becoming overweight—which in turn has the accompanying risks of diseases like stroke and diabetes. It's thus best to control portion sizes in a way that still satiates hunger. Accomplishing this can be as simple as serving food on smaller plates and recommending refills only after those plates are clean. This can encourage your family to only eat until they stop being hungry—not until they're too full to move—and prevent food waste in the process.
It's essential to find healthy and eco-friendly ways to feed your family. Try these strategies to get your family top-notch nutrition in ways that are also great for the environment.
Written by Reanne John for homeschoolingdietitianmom.com
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
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