Practical Nutrition Framework
Evidence-based practical strategies for blood sugar stability, hydration, and realistic food goals that work in real family life.
Blood sugar stability
Blood sugar fluctuations affect concentration, mood, energy, and behaviour. Stable blood sugar throughout the day is one of the most practical and impactful dietary changes you can make.
Protein slows glucose absorption and provides steady energy.
Fibre also slows glucose absorption and supports gut health.
Liquid sugar causes rapid spikes and crashes.
Prevents low blood sugar dips that affect behaviour and mood.
Ultra-processed foods are designed to spike blood sugar.
Breakfast strategies
Breakfast is especially important for children on ADHD medication, as stimulants suppress appetite. Front-loading nutrition in the morning ensures they get calories and nutrients before appetite drops.
Tip: Give medication after breakfast, not before, to maximise eating window.
- •Scrambled eggs
- •Yogurt with nuts
- •Cheese on toast
- •Peanut butter on wholemeal
- •Breakfast sausages
- •Overnight oats prepared the night before
- •Smoothie (with protein powder or nut butter)
- •Hard-boiled eggs (pre-made)
- •Cheese strings and fruit
- •Whatever they'll eat is better than nothing
- •Non-traditional breakfast foods are fine
- •Small portions that don't overwhelm
- •Smaller, calorie-dense portions
- •Smoothies/drinkable breakfast
- •Eating before medication kicks in
- •Something rather than nothing
Hydration
Dehydration affects concentration, mood, and cognitive function. Many children don't drink enough, especially during school.
- Water bottle that goes everywhere
- Flavoured water if plain is rejected
- Water before screen time
- Model drinking water yourself
- Don't rely on thirst - schedule drinking
Meal planning tips
Batch cooking
Cook protein (chicken, mince, beans) in batches for easy assembly.
Consistent rotation
A 7-10 day meal rotation reduces decision fatigue.
Prep snacks in advance
Cut vegetables, portion nuts, have grab-and-go options ready.
Involve them
Children are more likely to eat what they helped prepare.
One meal, not short-order cooking
Prepare one meal with at least one thing they'll eat.
Protein-rich
- Cheese cubes
- Yogurt
- Hard-boiled eggs
- Hummus
- Nut butter on apple
Quick grab
- Trail mix
- Cheese strings
- Fruit
- Rice cakes with topping
- Vegetable sticks
Energy-dense
- Nut butter
- Avocado
- Full-fat dairy
- Smoothies
- Energy balls
Mealtime strategies
Consistent meal times
Same times each day helps appetite regulation.
Family meals when possible
Eating together models eating behaviour without pressure.
No pressure to eat
Pressure creates negative associations. Offer, don't force.
Limit grazing
Constant snacking reduces appetite for meals.
Time limits on meals
20-30 minutes is reasonable. Don't drag it out.
Screens off at table
Unless screens genuinely help them eat (use judgement).
- Not every meal will be perfect - consistency over perfection
- Some days are better than others
- Gradual change is more sustainable than overhaul
- Any improvement is worthwhile
- Picky eating is common and often improves with time
- Stress about food makes eating worse, not better
Start with the basics: regular meals with protein, adequate hydration, and good breakfast. These practical changes have more evidence behind them than supplements or special diets, and they're sustainable.
- Blood sugar stability is the most impactful practical change
- Breakfast before medication is critical for children on stimulants
- Hydration is often overlooked but significantly affects cognition
- Consistency matters more than perfection
- Reduce stress around food - it makes everything worse