ADHD Unlimited - ADHD News


How to make breakfast work for kids with ADHD

How to make breakfast work for kids with ADHD

How to make breakfast work for kids with ADHD

Why is a nutritious breakfast so vital for kids with ADHD?

There are several reasons. First, breakfast helps kids with ADHD avoid the mid-morning slump that can occur when they haven’t eaten. A nutritious breakfast gives children the energy to power through morning classes and activities.

Second, eating breakfast has been shown to improve cognitive function in children with ADHD. A healthy breakfast provides the nutrients for proper brain function, including essential fatty acids, vitamins, and minerals.

Third, breakfast helps to regulate blood sugar levels throughout the day. This is important for all children, especially those with ADHD who are more prone to fluctuations in blood sugar. A nutritious breakfast helps keep blood sugar levels steady, improving focus and concentration.

The most important meal of the day is breakfast

This is because, when you wake up, your child will not have eaten for several hours, and his or her blood sugar levels will be low. This on its own can make people irritated.

A well-balanced breakfast, which contains vitamins and minerals as well as “fuel for the brain,” ensures that your child has everything he or she needs to get through the day.

Encourage your youngster to eat a nutritious breakfast

If you start the day with a nutritious breakfast, you’ll be more likely to eat healthily throughout the rest of the day.

Help your child to make healthy choices

Encourage your child to eat a breakfast that isn’t high in sugar. Foods high in refined carbs, such as sugary cereals, provide a huge burst of energy followed by a rapid drop in blood sugar levels. Sugary meals create spikes in blood sugar levels quickly followed by drops just as rapidly, leaving your child feeling weary and irritable.

Protein takes longer to digest than carbohydrates, providing a more sustained energy source. This can be helpful for children with ADHD who may have trouble sustaining focus throughout the day. Good protein sources for breakfast include eggs, yoghurt, milk, cheese, and peanut butter.

Complex carbohydrates are also a good choice for breakfast as they provide a slow and steady release of energy. These include oatmeal, whole grain bread and cereals, and fruits and vegetables.

Skipping breakfast can have a detrimental impact on the growth and development of children

A lack of breakfast might result in a drop in attention, disobedience, learning inconsistency, and tiredness. Skipping breakfast for a child with ADHD will just exacerbate their issues. Children should not be expected to go to school while hungry.

A nutritious breakfast is the best way to start the day. It provides the energy and nutrients that children need to grow and develop. If your child has ADHD, a healthy breakfast can make all the difference to their day.

How to help your ADHD child - parents of ADHD children

How can I encourage my child to have breakfast?

As a parent or caregiver, setting a good example by eating a well-balanced nutritious breakfast yourself is critical. Children are excellent mimics and are more inclined to have breakfast if you eat it too.

If your youngster is unwilling to eat breakfast, don’t be discouraged. Some children enjoy savoury breakfasts while others prefer sweet. Some kids like their breakfasts hot, while others prefer them cold. Keep experimenting until you discover something that your child enjoys.

Try to wake up early enough to have time to eat a good breakfast. A hurried breakfast eaten on the go is not appealing. If your child sees you taking time to sit down and appreciate a leisurely meal, they are more likely to want to do the same.

Sit down to eat, but this may not be realistic for children with attention issues. Don’t worry about whether or not they’re sitting; the fact that they’re eating is what matters.

You don’t have to make complicated breakfasts. Stick to basic, nutritious dishes that are quick and simple dishes to prepare and eat. Your child will appreciate the effort and be more likely to eat a nutritious breakfast daily.

Breakfast recipes for kids with ADHD

What should we include at breakfast?

A decent and consistent breakfast should account for around 20-25% of a person’s daily calories. To ensure that you get the most nutrition possible from your meals, try to eat a wide range of foods like as:

• Grains (bread and cereals): wholegrain bread, bagels, muffins, pancakes, waffles and porridge. Healthy cereals include Weetabix, Shreddies, Shredded Wheat, Granola and Muesli. These supply carbohydrates providing energy, vitamins, minerals and fibre.

Cereals designed for children often have a sugar content of around 50% and are high in salt. These should be avoided, as they are not good for your child’s health. The healthier cereals listed above, on the other hand, should be encouraged. If this is all they eat, the most crucial thing is to get them eating.

• Protein: eggs, baked beans, meat (for example, sausage and bacon), nuts and seeds (for example, peanut butter).

• Fruit and vegetables: fresh, tinned or dried; fruit juices; fruit smoothies. These provide carbohydrates, water, vitamins, minerals and fibre.

• Milk, cheese and yoghurt: These provide protein, vitamins and minerals, including calcium, vitamins A and D. 

Ideas for a quick-to-prepare breakfast

  • Baked beans on toast with grated cheese on top

  • Cheese on toast or toasted sandwich. Try ham and cheese or cheese and tomato

  • Bowl of fruit salad topped with a pot of yoghurt

  • Boiled egg and toast soldiers with butter and Marmite

  • Cereals with chopped fruit

  • Homemade fruit smoothie or milkshake. Try banana or mango and strawberry
  • Poached or scrambled egg with ingredients like tomato, mushrooms, cheese or ham

  • Eggy bread: dip bread in a beaten egg mixed with two tablespoons of milk and fry until golden.

Serve a glass of fruit juice with your morning meal. A pot of yoghurt and a selection of fruits might also be provided as part of the alternatives above.

Tips for breakfast when time is short

  • Serve instant porridge, which can be topped with dried fruit, sliced banana, and honey

  • A fruit smoothie could be bought from a shop to save time

  • Toast with either peanut butter, honey, jam, creamed cheese or marmite

  • A toasted bagel, muffin or crumpet with jam, butter, or creamed cheese

  • Sandwiches and filled wraps can be good for breakfast too. They could be made the night before, ready to be grabbed in the morning

  • Offer a glass of milk if your child doesn’t eat cereal


It’s not all about what your child eats for breakfast. What matters most is getting them to eat something in the morning. It may take time to change their old preferences to a healthier choice, but keep at it!

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