Best Snacks for ADHD Kids

Children with ADHD are more likely to be picky eaters than their neurotypical peers, with studies showing that up to 30% exhibit selective eating behaviors. Factors like sensory sensitivities and executive function deficits affect their food preferences and aversions.

These children still need healthy snacks. Without the right snacks, they can have mood swings and trouble concentrating, impacting their school performance and friendships.

In this article, you will learn the best snack ideas for ADHD kids. Find here the options that meet their nutritional needs and taste preferences.

Source: Additude Mag

Edamame is an immature soybean and a type of legume. It is both a protein and a vegetable, which is rare for plants. This makes edamame an excellent snack choice.

It is rich in fiber, iron, and magnesium, supporting a child's brain and growth. You can find edamame in the freezer section, either shelled or unshelled, making it easy to include in your snacks.

Edamame is rich in isoflavones and may help improve attention and processing speed in kids. A study of 128 children aged 7 to 13 found that those who consumed more soy foods responded faster during attention tasks. On average, children in the study consumed 1.33 milligrams of isoflavones daily, which is considered low.

Thus, isoflavones found in soy-based foods may enhance attention and processing speed in school-aged children in general. These findings suggest a potential benefit for cognitive performance.

Edamame also offers sensory benefits for children with ADHD. It acts like a fidget toy when shelled, helping kids use their energy positively during snack time. Making edamame fun to eat can encourage kids to try it.

Edamame can be used in different meals. You can add it to soups, stir-fries, and salads. It is also a common appetizer at restaurants, making choosing a healthy eating option easy.

How to Prepare Edamame

Choose whether you want shelled or unshelled edamame. Shelled edamame is ready to eat, while unshelled edamame needs the pods removed.

Here are the steps to prepare edamame:

1. Place frozen edamame in a microwave-safe bowl.
2. Add a little water to create steam.
3. Cover the bowl with a microwave-safe lid or plate.
4. Microwave on high for 3-5 minutes until heated through.
5. Transfer the edamame to a serving bowl.
6. Add soy sauce, salt, and freshly squeezed lemon juice to taste.
7. Use children's chopsticks for shelled edamame.
8. Optionally, add sesame seeds, garlic powder, or chili flakes for more flavor.
9. Serve as a snack or add to soups, stir-fries, or salads.
10. Connect edamame to your child's favorite shows or characters to make it more appealing.

Smoothies

Source: Yummy Toddler Food

Smoothies are a protein snack for ADHD kids that packs many nutrients into one drink. They don’t require chewing and can be enjoyed while your child moves around, making them perfect for active kids with ADHD and picky eating habits.

According to studies, high-quality protein from Greek yogurt stabilizes energy levels and supports neurotransmitter production, enhancing focus. Omega-3 fatty acids from flaxseed or hemp hearts have been linked to better attention and reduced hyperactivity.

Fruits like blueberries supply antioxidants, which studies show help combat oxidative stress and improve memory. Additionally, bananas and dates are rich in magnesium, a nutrient that supports healthy neural communication and is often deficient in children with ADHD.

Also, studies indicate that eliminating artificial colors, flavors, and processed sugars can improve ADHD symptoms in 70% of children. Adding spinach or fortified oats boosts iron and zinc levels, critical in dopamine production and cognitive functioning.

As a nutrient-packed, customizable, and easy-to-consume option, smoothies effectively and conveniently support focus, behavior, and overall brain health in children with ADHD.

Balanced smoothies include protein and fat sources from:

• Plain Greek yogurt (full fat if possible)
• Milk of choice
• Nut butters

Some fruits and vegetables you can use are:

• Berries
• Bananas
• Avocado
• Pineapple
• Mango
• Spinach
• Cauliflower

Feel free to use fresh, frozen, or canned fruit. This flexibility allows you to make smoothies anytime with what you have available.

Here are some additional smoothie add-ins:

• Chia seeds
• Ground flaxseed
• Hemp hearts

These add-ins provide extra omega-3 fatty acids, fiber, and essential minerals.

How to Prepare Smoothies

Here are the steps to prepare smoothies:

1. Choose plain Greek yogurt, milk, or nut butter; select from berries, bananas, avocado, pineapple, mango, spinach, or cauliflower; and include chia seeds, ground flaxseed, or hemp hearts.
2. Measure your ingredients. Start with about 1 cup of Greek yogurt or milk, add 1 cup of fruits or vegetables, and 1-2 tablespoons of add-ins.
3. Put all ingredients into a blender and blend on high speed until smooth and creamy. If it’s too thick, add more milk or water.
4. Taste and adjust. Adjust the sweetness or thickness by adding honey if needed.
5. Pour the smoothie into a child-friendly cup or a fun reusable bottle. Use a colorful straw or a fun cup to make it more appealing.

As optional enhancements, you may sprinkle extra chia seeds or hemp hearts on top or add ice cubes before blending for a colder drink.

Let your child choose their favorite fruits and vegetables, use colorful ingredients for visual appeal, and include smoothies in regular snack times to build healthy eating habits.

Nut Butter and Apple Slices

Source: Fork in the Road

Nut butter, like peanut butter, is full of fat, protein, fiber, magnesium, and some iron. These nutrients help keep your child full longer and provide steady energy. You can use any nut or seed butter your family likes, such as almond butter or sunflower seed butter. This way, you can choose what your child prefers and what fits their dietary needs.

Nut butter is a great source of protein and healthy fats. Protein helps keep energy levels stable and improves focus. Healthy fats from nut butter support brain health.

The fiber in nut butter helps with digestion and keeps blood sugar levels steady, which is important for children with ADHD who might have energy and concentration swings.

Make sure to choose nut butters without added sugars or unhealthy fats to get the most benefits.

How to Prepare Nut Butter and Apple Slices

Preparing nut butter and apple slices is easy and quick. Here’s how you can do it:

1. Choose your favorite nut or seed butter, like peanut butter, almond butter, or sunflower seed butter. Pick fresh apples your child likes, such as Gala, Fuji, or Honeycrisp.
2. Prepare the apples and wash them well. Use a crinkle cutter to slice the apples into fun, wavy shapes. This makes the snack look appealing and fun for kids. You can also cut the apples into sticks that look like fries.
3. Add nut butter. Spread a generous layer of nut butter on each apple slice. Let your child drizzle melted peanut butter over the apple slices and add toppings like crushed walnuts or mini chocolate chips for extra flavor and texture.
4. Make apple nachos by arranging apple slices on a plate, drizzling them with melted peanut butter, and adding toppings like crushed nuts, mini chocolate chips, and honey. You can also add celery sticks for more crunch and variety.
5. Arrange the apple slices on a colorful plate or tray and serve immediately to keep the apples crisp and the nut butter spreadable.

Source: PCRM

Hummus and whole grain crackers provide a balanced and nutritious snack that meets the needs of children with ADHD. The protein and fiber in hummus help keep blood sugar levels steady, preventing energy crashes that can lead to hyperactivity and trouble concentrating. The healthy fats from olive oil support brain health and cognitive function, helping your child stay focused and attentive.

According to the Children’s Hospital of Philadelphia, whole grain crackers are an excellent source of complex carbohydrates, which provide a steady release of energy and help maintain stable blood sugar levels. Unlike simple carbohydrates, which can cause rapid spikes in blood sugar, complex carbohydrates are absorbed more slowly, ensuring sustained energy.

Pairing these crackers with a protein source like cheese further slows digestion and absorption, creating a balanced snack that keeps children full longer.

The fiber in whole grain crackers slows the gastric transit of food, reducing the likelihood of blood sugar spikes. This makes whole grain crackers a smarter choice compared to snacks made from simple carbs, such as white flour crackers. Including these types of snacks in your child’s diet supports both their nutritional needs and long-term health.

Hummus is also a versatile dip that can be paired with various dippers, making it easy to introduce different vegetables and grains into your child’s diet.

How to Prepare Hummus and Whole Grain Crackers

Here are the steps to prepare hummus and whole grain crackers:

1. Choose flavors your child likes, such as classic, garlic, roasted red pepper, or herb-infused hummus. Pick store-bought hummus with wholesome ingredients or make your own at home.
2. Choose whole-grain crackers. Some options include Triscuits, Triscuits Thin Crisps, Mini Triscuits, Wheat Thins, or Crunchmaster.
3. Spread hummus in a bowl or on a plate. Arrange whole-grain crackers around the hummus in an organized and attractive way.
4. Add additional dippers. Include other items to dip, such as fresh veggie sticks (like carrots, cucumbers, or bell peppers), pita bread slices, or whole grain toast points.
5. Add a sprinkle of paprika, cumin, or fresh herbs like parsley or cilantro on the hummus. You can also drizzle olive oil, squeeze lemon juice, or sprinkle sesame seeds for extra taste.
6. Present the snack tray in a colorful and organized way. Serve immediately to keep the veggies crisp and the crackers fresh.

Source: Good Things By David

Greek yogurt and raspberries are balanced with protein, fiber, and nutrients.

According to a study, yogurt is a valuable protein source due to the unique characteristics of its milk proteins, which are partially broken down during fermentation. This process improves their digestibility and absorption compared to raw milk proteins.

Additionally, yogurt protein, including casein and whey, is absorbed more efficiently because it forms a soft, acidified gel during fermentation, allowing for better mixing with gastric juices and quicker transport to the small intestine.

Yogurt protein has been shown to stabilize blood sugar levels by slowing the digestion and absorption process, preventing rapid spikes or crashes. Furthermore, the amino acids from yogurt proteins contribute to muscle protein synthesis and overall muscle health by activating key pathways.

These properties show yogurt as an effective dietary choice for maintaining stable energy and supporting overall health.

On the other hand, raspberries are an excellent source of fiber, with one cup providing 8 grams, significantly more than most fruits. This high fiber content helps keep your child full longer and supports steady energy release by slowing digestion and stabilizing blood sugar levels.

Unlike many fruits, raspberries contain only 5 grams of sugar per cup, making them less likely to cause blood sugar spikes. The fiber in raspberries can aid in lowering blood sugar, cholesterol, and blood pressure, further promoting overall health.

Lastly, according to the American Journal of Clinical Nutrition, probiotics in yogurt support a healthy gut microbiota, which plays a critical role in overall health. A balanced gut microbiome has been linked to improved mood and better cognitive function.

In yogurt, probiotics such as Lactobacillus and Bifidobacterium species can positively influence the gut-brain axis, helping regulate mood and potentially enhancing mental performance.

These nutrients help regulate mood, attention, and impulse control, supporting your child’s overall well-being.

How to Prepare Greek yogurt and Raspberries

Here are some ways to prepare Greek yogurt and raspberries:

1. Choose a plain or lightly sweetened Greek yogurt, preferably full fat.
2. Select fresh, frozen, or freeze-dried raspberries.
3. Scoop yogurt into a bowl.
4. Add a generous handful of raspberries on top.
5. Let your child dip raspberries in the yogurt.
6. Add sprinkles using dye-free options for visual interest.
7. Incorporate hemp hearts or milled flaxseed for extra nutrients.
8. Serve in a colorful bowl or fun container.
9. Use decorative spoons to make it more appealing.
10. Let your child help add raspberries or toppings.

Dino Bars and pretzels

Source: My Family Nutritionist

Dino Bars and pretzels make an excellent snack for children with ADHD. Dino Bars have fruit, hemp hearts, oats, and coconut oil. These ingredients provide essential vitamins, minerals, and antioxidants that support brain health and focus.

Each bar has 2 grams of protein and 2.3 grams of fat, which help keep blood sugar steady and energy levels strong. The fiber in Dino Bars helps your child feel full to avoid energy crashes that may cause hyperactivity or trouble focusing.

Pretzels give a quick energy boost with 23 grams of complex carbs per ounce. But pretzels are low in protein and fiber, so they work best when paired with Dino Bars.

Together, the crunch of pretzels and the balanced nutrition of Dino Bars provide long-lasting energy and help your child stay focused throughout the day.

This snack combination is easy, tasty, and helps manage ADHD symptoms.

How to Prepare Dino Bar and Pretzels

Here are the steps to prepare Dino Bars and pretzels:

1. Choose Dino Bars in your child’s favorite flavors like strawberry, blueberry, or mango. Make sure they are made with organic and natural ingredients.
2. Pair with pretzels. Choose whole grain pretzels such as pretzel sticks, mini pretzels, or pretzel thins. Pretzels have 3 grams of protein per serving, adding to the snack’s nutritional value.
3. Cut Dino Bars into bite-sized pieces. Pair these pieces with a serving of pretzels to provide a mix of protein, healthy fats, and complex carbohydrates.
4. Add a small container of hummus or yogurt for dipping pretzels. You can also include cheese cubes or slices for more protein.
5. Divide the Dino Bars and pretzels into individual servings using small containers or zip-top bags. This makes the snack easy to grab and go.
6. Present the snack in a colorful container or on a plate with their favorite dipping option to make it more appealing.

Final Words

By offering snacks to your kids that cater to their unique needs, you help them manage their energy and stay focused throughout the day.

Remember to involve your child in selecting and preparing these snacks to make mealtime enjoyable and empowering. Keep exploring new healthy options that your child enjoys, and stay patient as they develop their eating habits.

FAQs About Snacks for ADHD Child

How does diet affect ADHD?

Eating a balanced diet can help manage ADHD symptoms. Foods rich in protein, fiber, and healthy fats can improve focus and energy levels. Avoiding artificial colors and sugars may also reduce hyperactivity and mood swings.

How can I handle picky eating in my child with ADHD?

Try offering a variety of healthy snacks and involve your child in meal planning. Make snacks fun by using colorful foods and engaging utensils. Gradually introduce new foods without pressure to encourage acceptance.

How do ADHD medications affect appetite?

ADHD medications can reduce appetite, making it harder for kids to eat regular meals. To combat this, offer small, nutritious snacks throughout the day and focus on high-protein and high-fiber foods to keep them full longer.