Every parent knows the saying “you are what you eat” — but for children with ADHD or autism, food choices can make a huge difference in energy, mood, and focus.

Many parents notice that certain foods — like gluten, refined sugar, or brightly coloured snacks full of additives — can make their child more restless, fidgety, or irritable. Science is still catching up, but parents on the ground often see patterns: sugary cereals in the morning = fidgeting in class, or fizzy drinks = meltdowns by bedtime.

The good news? There are simple swaps that can support calmer behaviour and better focus:

• 🥦 Whole foods: fresh fruit, veggies, lean proteins.

• 🥜 Protein-rich snacks: cheese & crackers, nuts, or apple with peanut butter.

• 🐟 Omega-3s for brain health: fish, walnuts, flaxseed.

• 🌾 Gluten/dairy-free alternatives if intolerances are suspected.

• 🚫 Skip artificial colours and opt for natural treats.

💡 Tip for parents: Keep a food diary. Jot down what your child eats and how their mood/behaviour looks after. Over a few weeks, you may spot clear triggers. Once you understand your child’s real needs, you can fuel them in a way that helps them shine — and feel closer as a family when communication grows easier.