Mediterranean diet plan for adhd
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Olive oil
Salmon
Spinach
Almonds
Whole grain bread
Greek yogurt
Chickpeas
Blueberries
Walnuts
Quinoa
Broccoli
Avocado
Lentils
Flaxseeds
Oranges
Kale
Turkey breast
Eggplant
Sardines
Oats
Tomatoes
Garlic
Strawberries
Sweet potatoes
Bell peppers
Figs
Basil
Cucumbers
Feta cheese
Apples
Carrots
Red onions
Black olives
Diet plan overview
Implementing the Mediterranean diet plan for ADHD can contribute to better overall brain health. This diet is rich in omega-3 fatty acids found in fish like salmon and sardines, which are key for neurological development. It also includes nuts, seeds, and olive oil, all of which have anti-inflammatory properties that may benefit brain function.
The diet encourages a high intake of fruits and vegetables, providing essential vitamins and minerals that support cognitive processes. This balanced approach can be particularly beneficial for managing ADHD symptoms in children and adults alike.
Foods to eat
Protein-Rich Foods: Include lean meats, fish, and eggs to support neurotransmitter function.
Complex Carbohydrates: Whole grains and vegetables to provide steady energy throughout the day.
Omega-3 Fatty Acids: Fish like salmon and mackerel, as well as flaxseeds and walnuts.
Iron-Rich Foods: Spinach, lentils, and fortified cereals to prevent iron deficiency linked with ADHD.
Zinc-Rich Foods: Pumpkin seeds, cashews, and beef to help manage symptoms of ADHD.
✅ Tip
Foods not to eat
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
Sugar: Minimize intake of sugary snacks and beverages which can exacerbate hyperactivity.
Simple Carbohydrates: Limit foods like pastries and other refined sugars that can cause spikes in blood sugar.
Processed Foods: Reduce consumption of fast food and processed meals that lack nutritional value.
Caffeine: Avoid caffeine which can worsen anxiety and sleep issues in some with ADHD.
Main benefits
The Mediterranean diet plan for ADHD includes omega-3 fatty acids from fish and antioxidants from fruits and vegetables, which may improve cognitive function and reduce symptoms. This diet is rich in whole grains and legumes, stabilizing blood sugar and mood swings. It is known for enhancing focus and reducing hyperactivity in both children and adults.
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries and almonds
- Lunch:Spinach and salmon salad with olive oil dressing
- Dinner:Quinoa-stuffed bell peppers with chickpeas
- Snack:Carrot sticks with hummus
Day 2
- Breakfast:Oatmeal with strawberries and walnuts
- Lunch:Lentil soup with whole grain bread
- Dinner:Baked salmon with roasted sweet potatoes and broccoli
- Snack:Greek yogurt with fig slices
Day 3
- Breakfast:Scrambled eggs with spinach and tomatoes
- Lunch:Mediterranean turkey wrap with avocado and feta cheese
- Dinner:Grilled eggplant and chickpea salad with garlic lemon dressing
- Snack:Apple slices with almond butter
Day 4
- Breakfast:Quinoa porridge with sliced oranges and flaxseeds
- Lunch:Lentil and kale salad with bell peppers and feta cheese
- Dinner:Sardine pasta with garlic, tomatoes, and basil
- Snack:Greek yogurt with cucumber slices
Day 5
- Breakfast:Feta cheese and tomato omelette with whole grain toast
- Lunch:Chickpea and avocado salad with lemon-tahini dressing
- Dinner:Grilled salmon with quinoa and roasted vegetables
- Snack:Blueberries and almonds
Day 6
- Breakfast:Greek yogurt parfait with strawberries and walnuts
- Lunch:Spinach and lentil salad with roasted bell peppers
- Dinner:Baked chicken breast with quinoa pilaf and steamed broccoli
- Snack:Oatmeal cookie with almonds
Day 7
- Breakfast:Smoothie with spinach, kale, banana, and flaxseeds
- Lunch:Turkey and avocado sandwich on whole grain bread with cucumber slices
- Dinner:Mediterranean vegetable stir-fry with tofu and brown rice
- Snack:Sardines on whole grain crackers
Want to learn more?
⚠️ Keep in mind
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Listonic team
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