Indian diet plan for adhd

Written byListonic team

Updated on Nov 1, 2024

Support focus and attention with an Indian diet low in additives and high in brain-boosting nutrients. Recipes like oats upma and fish curry can be both tasty and beneficial.

Diet plan grocery list

Rice

Lentils

Chickpeas

Spinach

Tomatoes

Potatoes

Onions

Garlic

Ginger

Cumin

Coriander

Turmeric

Chicken

Fish

Eggs

Yogurt

Milk

Paneer

Cauliflower

Carrots

Bell peppers

Green peas

Cilantro

Green chilies

Oranges

Bananas

Apples

Mangoes

Papayas

Strawberries

Brown bread

Oats

Green beans

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Diet plan overview

An Indian diet plan for adhd aims to support cognitive functions and manage symptoms. It integrates foods rich in omega-3 fatty acids like flaxseeds and walnuts, known for their brain-boosting properties. Avoiding additives, preservatives, and artificial colors is part of the strategy to reduce hyperactivity.

The diet encourages the inclusion of whole, nutrient-dense foods that are high in fiber and protein to stabilize energy levels throughout the day. This approach helps in maintaining focus and decreasing impulsiveness in individuals with ADHD.

Indian diet plan for adhd exemplary product

Foods to eat

Protein-Rich Foods: Chicken, fish, and eggs to enhance dopamine levels and improve focus.
Complex Carbohydrates: Oats, quinoa, and whole wheat that provide steady energy.
Omega-3 Fatty Acids: Mackerel, salmon, and walnuts which are beneficial for brain health.
Iron-Rich Foods: Spinach, tofu, and lean meats to help mitigate symptoms of ADHD.
Zinc-Rich Foods: Pumpkin seeds, cashews, and chickpeas which can aid in neurotransmitter function.

✅ Tip

Add naturally sweetened yogurt to your diet; it's great for ADHD management and helps maintain blood sugar levels.

Foods not to eat

Artificial Additives: Avoid processed foods containing artificial colors, flavors, and preservatives.
High Sugar Foods: Cakes, candies, and sugary cereals which can lead to energy spikes and crashes.
Simple Carbohydrates: Pastries and white bread that can cause quick changes in blood sugar.
Caffeine: Coffee and energy drinks that might exacerbate anxiety and sleep issues.
Fried and Fatty Foods: Chips and burgers that are difficult to digest and can affect focus.

Main benefits

Enhance cognitive function and manage hyperactivity with the Indian diet plan for ADHD. This plan emphasizes the importance of omega-3 fatty acids found in fish and flaxseeds, which are crucial for brain health. It also limits additives and refined sugars, helping to reduce ADHD symptoms and improve focus. The use of whole, unprocessed foods supports overall mental clarity and sustained energy levels throughout the day.

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Supporting ADHD through diet doesn't have to break the bank. Focus on nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins, which provide essential vitamins and minerals without costing a fortune. Incorporate omega-3 fatty acids into your diet by eating fatty fish like salmon or adding flaxseeds and walnuts to your meals—these can help improve cognitive function and are often affordable options. Limit your intake of processed foods and sugary snacks, which can exacerbate ADHD symptoms and strain your budget. And consider meal prepping to save time and money while ensuring you have nutritious options on hand throughout the week.

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Meal plan suggestion

Day 1

Breakfast:Oats with milk and strawberries
Lunch:Spinach and lentil curry with rice
Dinner:Grilled chicken with green beans and carrots
Snack:Banana

Day 2

Breakfast:Brown bread toast with scrambled eggs and tomatoes
Lunch:Chickpea and potato curry with rice
Dinner:Fish curry with green peas and rice
Snack:Apple

Day 3

Breakfast:Yogurt with mango and oats
Lunch:Chicken and bell pepper stir-fry with rice
Dinner:Paneer and cauliflower curry with rice
Snack:Orange

Day 4

Breakfast:Oats with milk and bananas
Lunch:Lentil and carrot soup with brown bread
Dinner:Grilled fish with spinach and green beans
Snack:Papaya

Day 5

Breakfast:Paneer and bell pepper sandwich on brown bread
Lunch:Chickpea and spinach curry with rice
Dinner:Chicken curry with cauliflower and rice
Snack:Mango

Day 6

Breakfast:Yogurt with strawberries and oats
Lunch:Green pea and potato curry with rice
Dinner:Fish and carrot stir-fry with brown bread
Snack:Orange

Day 7

Breakfast:Scrambled eggs with spinach and brown bread
Lunch:Lentil and cauliflower curry with rice
Dinner:Chicken and green bean curry with rice
Snack:Papaya

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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