Diet Chart for Hyperactivity
Importance of Diet
Hyperactivity is often associated with imbalanced blood sugar levels, deficiencies of some nutrients, artificial food additives, and poor gut health.
Not a disease in itself, it’s a symptom observed in ADHD, or Attention Deficit Hyperactivity Disorder, among other behavioral conditions.
The right diet helps by:
- Stabilizing energy and mood
- Supporting brain and nerve function
- Improving focus and impulse control
- Reduces irritability and restlessness
Goals of the Diet
- Supply steady, long-lasting energy from complex carbs and proteins
- Include nutrients that support brain development and neurotransmitter balance.
- Eliminate sugar, preservatives, and artificial additives
- Enhance gut health for improved brain function, gut-brain connection
- Encourage omega-3 and antioxidant-rich foods for calm behavior
Daily Diet Chart for Hyperactivity
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM | Warm water with lemon + 5 soaked almonds + 1 date | Warm water + 1 boiled egg + 5 soaked almonds |
| 7:30 AM (Breakfast) | Ragi porridge OR vegetable oats with flaxseeds OR moong dal chilla with chutney | 2 boiled eggs + multigrain toast + sautéed spinach + ½ banana |
| 10:30 AM (Snack) | 1 apple or papaya + handful of walnuts/pumpkin seeds | 1 boiled egg + papaya or apple + few walnuts |
| 1:00 PM (Lunch) | 2 multigrain rotis + lauki/pumpkin/palak sabzi + moong dal + cucumber-beet salad + curd | Grilled chicken or fish + rice + sautéed spinach and carrots |
| OR Moong dal khichdi with spinach + 1 tsp ghee | Steamed fish or chicken curry + rice + boiled vegetables (beans, pumpkin, carrot) | |
| 4:00 PM (Snack) | Roasted chana or makhana + herbal tea (brahmi/tulsi) | Chicken broth or egg soup + few soaked almonds |
| 6:30 PM (Evening Drink) | Coconut water OR almond milk smoothie with banana and flaxseeds | Light chicken soup OR warm milk with cardamom |
| 8:00 PM (Dinner) | Vegetable daliya OR 2 rotis + moong dal + carrot-beetroot sabzi | Grilled fish/chicken stew + mashed sweet potatoes + sautéed broccoli |
| 9:30 PM (Before Bed) | Warm milk with nutmeg or turmeric | Warm milk with nutmeg or honey OR almond milk |
Recommended Foods for Hyperactivity
- Omega-3 Fatty Acids: for brain and mood control
- Flaxseeds, chia seeds, walnuts
- Fish: salmon, sardines, mackerel, rohu, pomfret
- Protein-rich Foods to balance blood sugar and focus
- Moong dal, masoor dal, paneer, tofu and curd
- Eggs, chicken, fish
- Complex Carbohydrates (for steady energy)
- Oats, brown rice, millets (ragi, bajra, jowar), dalia
- Whole grain rotis
- Antioxidant-Rich Fruits & Vegetables (for nerve protection)
- Fruits: banana, apple, papaya, guava, pomegranate
- Vegetables: spinach, beetroot, carrot, broccoli, pumpkin
- Magnesium & Zinc-Rich Foods: for calmness and focus
- Pumpkin seeds, sesame seeds, almonds, spinach, jaggery
- Chicken, eggs, fish
- Probiotics-among others for gut-brain balance
- Curd, buttermilk, fermented foods like idli, dosa, dhokla
Foods to Avoid in Hyperactivity
- Refined sugar: sweets, chocolates, candies, pastries
- Soft drinks and artificial juices (high in sugar and caffeine)
- Processed foods (chips, instant noodles, bakery)
- Artificial colors, flavors, preservatives – in packaged snacks
- Caffeine-containing beverages (tea, coffee, cola)
- Fried and junk foods: affect digestion and concentration.
Lifestyle & Supportive Measures
- Stick to regular meals and sleep schedule
- Avoid skipping meals, as sudden sugar drops worsen restlessness.
- Include daily outdoor physical activity or sports.
- Practice deep breathing, yoga, and meditation.
- Limit screen time, specifically around mealtimes and before bed.
- Encourage imaginative play, reading, and quiet times
Special Nutritional Notes
- Elimination Diet: Some children may react to gluten (wheat), casein (milk), or food dyes. Removing them for 4–6 weeks, under medical guidance, may help.
- Balanced Supplements: Omega-3 supplements (fish oil), zinc, and magnesium may be recommended by a physician to support calmness and attention.
- Hydration: Encourage water and natural drinks, such as coconut water or soups. Dehydration increases irritability.
Conclusion
A hyperactivity-friendly diet focuses on omega-3s, proteins, complex carbs, and antioxidants found in foods like ragi, moong dal, spinach, beetroot, walnuts, fish, and eggs. It eschews sugar, processed snacks, caffeine, and food colors that are believed to trigger irritability. Put together with therapy, structured routine, and exercise, this diet helps in bringing about calm behavior, improved focus, and emotional balance naturally.
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About the Author Bio:
Dr. Vaseem Choudhary M.D is a seasoned classical homeopath with over 16+ years of experience, dedicated to treating patients with compassion, precision and holistic care. Mainly in Pune & Mumbai, serving both national and international patients from UK, USA, Germany, France, Canada, Bhutan, Dubai and China. With a wide range of acute and chronic conditions—from skin disorders, hormonal issues, and digestive problems to autoimmune diseases and mental health concerns.
Dr. Vaseem is widely respected for his unique approach that combines classical homeopathy, personalized diet planning, lifestyle guidance, and a spiritual perspective on healing. He is known for his detailed and empathetic case-taking process, which focuses on treating the root cause rather than just symptoms.
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He is also a contributing author to the International Journal of Homeopathy and Natural Medicines (IJHNM), where he shares his research and clinical experiences with the global medical community.
With a passion to take homeopathy to new heights, Dr. Vaseem continues to guide patients towards natural, safe, and sustainable healing.
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