If you are an adult and have been diagnosed with ADHD or if you are a parent and your child has been diagnosed with ADHD, doctors would have spoken to you in length about how to manage the condition. Apart from medication and lifestyle changes, diet is a key part of treating it. Here are some of the dietary tips for managing ADHD that you have to keep in mind while planning your or your child’s menu.

• Balanced diet
  All of us today know the importance of a balanced meal. Proteins, vitamins, complex carbs, fats and of course, fruits and vegetables have to be part of every meal, for it to have all the nutrition a person needs. Even if you are not able to prepare a meal exactly to a nutritionist’s specification, ensure that it is not heavily tilted towards one group and less of the other. Just make sure the items balance out by the end of the day. An ideal balance is this – ¼ plate of protein, ¼ plate of complex carbs – whole grain or vegetable carbs. The other half should consist of fruits and vegetables.
• Protein
  With ¼ of your plate to be made of protein – you need to plan so that you can cook accordingly. There are many protein options you can choose from such as lean meat, pork, fish, eggs, nuts, soy, and dairy. One of the well-known functions of this nutrient is building bone strength. Another lesser-known but crucial function is that proteins make neurotransmitters. Neurotransmitters are chemicals that carry the brain signals to other parts of the body. A good amount of protein ensures that the signals are sent and received properly. Any interference in dopamine functioning or any deficiency in the quantity of dopamine production is one of the causes of ADHD. To avoid this, distribute your protein requirement throughout the day. Too much protein in one meal can affect the kidneys and increase sugar levels. Balanced sugar levels help in focus and concentration which people with ADHD lack.
• Good fats
  Fats are regularly maligned in today’s world of obsessive diets. In contrary to popular belief, our body cannot do without good fats. For people with ADHD, good fats have to part of their diet. This is because ADHD is a condition connected with the brain and the nerves in the brain are made of about 40% of fat. As long the fats in the brain are healthy, the likelihood of ADHD symptoms are very rare.
• Unsaturated fats
  This is another important dietary tip for managing ADHD. These are found in nuts and seeds, and vegetables. These are the fats that we should include in cooking. Olive oil, canola oil, rice bran oil, sesame and groundnut oil are all unsaturated fat. They reduce cholesterol levels and supply healthy fats to the brain. This directly helps in controlling ADHD symptoms.
• Vegetables and fruits
  50% of your plate needs to be filled with veggies and fruits as they are the chief sources of multiple vitamins and fiber. They also have natural sugar but are low in calories. Fruits and vegetables are rich in anti-oxidants. After testing ADHD patients it was found that many of them had high levels of nitric oxide in their body, Nitric acid is a free radical and can damage cells in our body. Fruits and vegetables, which are high in antioxidants, can help neutralize the free radicals and help ADHD patients as they are doubly sensitive to free radicals as compared to others.
• Water
  The brain is about 80% of water and the body needs to be hydrated all the time. You should make sure you drink about 9 cups of water every day. Half of it should be water and the rest can be supplemented by beverages or juices. Adults and kids should always carry potable water with them and set up water alarms so that they do not forget to drink enough water. Dehydration can worsen symptoms of ADHD.