Child Nutrition Articles

ADHD or Attention Deficit Hyperactivity Disorder presents with restlessness, poor concentration and impulsive behaviour. A common question I get as a Gold Coast paediatric dietitian is how do certain foods can contribute to these symptoms and can changes to a child’s diet improve behavior. Unfortunately not everyone will respond, but for most it is certainly worth a try.

You’ve probably heard that sugar causes hyperactivity but this is not exactly true. Sugar is a concentrated energy source which means the body has fuel available to run, jump and think, which is a good thing. However, TOO MUCH does no good at all for it can lead to overweight, dental caries and a diet of low nutrient quality. In terms of ADHD, studies have shown it is not the sugar but the other components in food which set off troublesome behaviour. It just happens that high sugar foods also tend to be high in artificial colours and flavours, or in natural food chemicals.Below are some substances which have been shown to have a direct effect on behaviour.

These are known as food chemicals, food additives and non food items such as perfumes or cleaning products. Food chemicals occur naturally in foods and are known as amines and salicylates. They are found widely in all food groups so it can be difficult determining which foods cause problems. Sometimes the effects are very obvious, for example, eating chocolate may cause a ‘high’ and uncontrollable behaviour. Or it may be strawberries or kiwi fruit, things that we class as ‘healthy’. Choosing organic fruits and vegetables does not stop the problem as the plant will produce more natural chemicals to protect itself against pests. A general rule is the fresher the product – the less the amines, but the less ripe the more the salicylates. High flavour tends to mean either high amines or high salicylates. As a Gold Coast paediatric dietitian I can help a family identify all the food chemicals in the diet and provide a list of useful tips to reduce them naturally without extreme restrictions.

The second group shown to affect behaviour are the food additives such as colours, flavours, preservatives and flavour enhancers. Cutting down on these additives along with any suspect foods may be all that your child needs to show good improvement. See the table of additives most likely to cause adverse reactions as a guide. Note that the additives are not ‘bad’ as such, but can be poorly tolerated.

What should you look out for? 

Heightened sensitivity to light, noise, smells, flavours and temperatures. Physical signs such as rashes, tummy aches, sinus problems or behavioural changes such as restlessness, poor concentration, highs and lows. If your child does present with these or has already been diagnosed with ADHD or ASD, it is important to get specialist help as it’s a very tricky path to walk alone. Speak with your GP about a referral to an allergy/intolerance Gold Coast paediatric dietitian for personalised advice and guidance.

With so many milks on offer today, it can be hard to know which one to choose. It no longer comes down to the choice between full fat or reduced fat cows’ milk. There is lactose free milk, A2 milk as well as cows’ milk alternatives such as goats’ milk, soy milk, almond milk, rice milk, coconut water and oat milk.

Why do we need milk at all?

Milk provides a great source of calcium that is well absorbed. We need calcium for strong bones and teeth, but also to drive certain processes in our body called homeostasis. If we don’t have enough dietary calcium, our body will simply start absorbing calcium from bones and teeth in order to maintain homeostasis. What does this mean? Broken bones and big dentist bills!

Milk has also been link to maintaining a healthy weight in adults.

Milk is a good source of protein which helps to rebuild muscles and tissues.

An allergic reaction involves the immune system whilst an intolerance does not. An intolerance is a response to chemicals, either natural or added to foods, and is generally a dose dependant reaction.

Allergies occur when the immune system reacts to a substance (an allergen) which is otherwise harmless. Antibodies are produced and an allergic reaction occurs. Just about anything can cause an allergic reaction but when we are talking about foods, most commonly reactions are caused by one or more of 9 foods. These include dairy (milk, cheese, yoghurt, butter etc), egg, soya, peanuts, treenuts, shellfish, fish, sesame, and wheat.

A food allergy is when your immune system is stimulated by a particular protein in food. Reactions can be immediate (0 to 2 hours) delayed (4 hours or more) or a mix of the two. Allergic reactions with rapid onset can be detected by blood tests (RAST / IgE) or Skin Prick Tests (SPT). Allergic reactions which have a delayed onset of symptoms will not be detected by the above test.

There are many substances which can act as allergens and some people are very sensitive, others less so or not at all.

A food intolerance does not involve the immune system and is triggered by food chemicals (either natural or additives). These chemicals in sensitive individuals irritate the nerve endings and cause symptoms such as headaches, gastrointestinal complaints (cramps or colic, diarrhoea, constipation, reflux), skin irritations (nappy rash, recurrent hives and eczema), and irritability.

If your child has just started Prep this year, you will have most likely been introduced to the stress of school lunch!

I must admit, I can’t remember it being such a big deal all those years ago when I was at school. It was pretty standard: a Vegemite or peanut butter sandwich, a piece of fruit, a square of cheese and a fruit juice popper. Mum didn’t think too much more about it, and I was hungry so I ate it. Mostly we were too busy playing at little lunch so I was more than ready for big lunch. I didn’t have a brain break, mum didn’t have to worry about peanut allergies nor too many sugary drinks, and I certainly didn’t have one of those whizz bang lunch boxes.