BRAIN

FOOD
THE ULTIMATE GUIDE
TO NUTRITION & ADHD
 THIS WORKBOOK
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 A QUICK NOTE

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medical or mental health professionals, and this workbook is not a
replacement for professional advice.

Our goal is to help people with ADHD lead their most fulfilling lives,
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Our growing resource library is full of additional digital tools (like this
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 TABLE OF CONTENTS

ADHD & Nutrition 5

How to Use This Workbook 6

Part One: Brain Food 7

Brain Food Worksheet 9

Part Two: Food Sensitivities (AKA Trigger Foods) 10

Food Sensitivity Tracker 11

Part Three: Healthy Habits 12

Healthy Habits Worksheet 14

Extra Tools 15

Weekly Meal Planner 16

Grocery List 17

Recipe Cards 18

Before We Go… 19

Sources & Contributors 20

 ADHD
& NUTRITION
Though we don’t always realize it, the way we eat can have a huge impact on so many different
parts of our lives.

Nutrition can influence our…

Energy levels Brain function Emotions Overall health

This is true for everyone (not just people with ADHD). But having ADHD can complicate our
relationship to nutrition even more, because our symptoms can make it difficult to manage our
eating habits or even recognize when we are lacking some nutrients in our diet.

Poor nutrition doesn’t cause ADHD, and good nutrition isn’t an ADHD cure, either. But in
addition to managing our ADHD with professional treatment, it’s a good idea to cultivate
healthy habits in all areas of our lives—including nutrition—and to understand how our ADHD
brains might interact with the things we eat.

In this book, we’ll go through the different ways that your ADHD symptoms might be influenced
by nutrition (and vice versa), and give you some ideas for managing your nutrition and
cultivating healthy eating habits.

5
 HOW TO USE
THIS WORKBOOK

In each section of this book, you’ll find information, tips, and an interactive worksheet to help
you better understand how your ADHD may be affected by nutrition (and vice versa). You’ll also
find some bonus tools at the end that you can print out to use again and again.

Remember that every ADHDer is different, and certain tips may work better for you than others.
The goal isn’t to complete everything in this workbook in a single sitting; it’s to find out how the
resources in this book can best help you specifically.

For some people, that might look like reading through the whole workbook first before deciding
where to start. For others, it might mean printing out the worksheets and taping them to the
fridge as a reminder.

However you choose to learn, remember that progress > perfection! We’re proud of you for
taking this step to improve your life and learn more about your neurodivergent brain.

Love,

The ADHDoers Team

6
 Part one:
BRAIN FOOD
You’ve probably already heard that certain foods are better for brain function than others.
You may even be aware of some of the foods that affect your ADHD, whether by making it
easier to concentrate or by making you feel slow and brain-foggy.

Again, every ADHDer is different—and everyone’s perfect nutrition plan is different too,
because we all have different brains and bodies.

But there are some types of food that scientists believe may be helping or hindering some
ADHD symptoms.

Protein
Protein provides the amino acids that make
neurotransmitters (including dopamine, serotonin, and
norepinephrine). These are the chemicals that allow brain
cells to communicate with each other; and because ADHD
brains can already have a short supply of these
neurotransmitters, eating a diet rich in protein can help you
stay alert and aware.

As an extra bonus, plenty of protein can help prevent

surges in blood sugar—which can cause hyperactivity and
impulsivity.

Omega 3 Fatty Acids

You might have heard that there’s such a thing as “good fat”
and “bad fat,” and this is certainly true when it comes to your
brain—in fact, fats make up 60% of your brain and nerves.
Omega 6 and omega 3 are the two essential fatty acids found
in fish oil, and both are super important for brain function.

A typical Western diet tends to include too many omega 6

fatty acids and too few omega 3s, which is why it’s so
important for ADHDers who eat a primarily Western diet to
boost their omega 3 intake.

Omega 3 fatty acids can sharpen your memory and mental focus, boost cognitive function,
improve your mood, and even protect your brain against decline.

7
 BRAIN FOOD,
CONT.

Iron, Zinc, and Magnesium

Iron, zinc, and magnesium are important minerals in a
healthy diet. Deficiencies in any of these three nutrients might
be related to some symptoms of ADHD, so eating foods that
are rich in these minerals might be helpful. (If you think you
might have a serious deficiency in iron, zinc, or magnesium, be
sure to consult with a doctor before adding any supplements to
your diet.)

Zinc regulates the neurotransmitter dopamine, and improves the brain’s response to
dopamine. Low levels of zinc also tend to correlate with inattention.

Iron helps to make dopamine, and low iron levels correlate with cognitive deficits and severe
ADHD.

*A note about supplements:

Many of the nutrients listed above are available as dietary supplements. However,
be sure to consult with a doctor before adding any supplements to your diet, as
taking more than the recommended intake can be dangerous. You can start by
calculating the recommended daily intake for each of these nutrients based on your
age, weight, and lifestyle, and see if you can meet those recommendations through
your diet. If you believe you might have a deficiency in any particular nutrients, or if
you don’t think your diet can give you a sufficient amount, it might be time to talk to
your doctor about it.
Brain food worksheet
Below you’ll find a list of foods that are high in each of the brain-food nutrients we learned
about on the previous page. Highlight, circle, or underline the foods in each category that you
like, and/or that are easy for you to include in your diet. We also encourage you to do some
research on your own to add foods to each list—you’ll be surprised how many delicious foods
are also good for your brain!

Protein:

Eggs Beans Lamb

Almonds Chickpeas Pork

Pine nuts Split peas Duck

Macadamias Tofu Fish

Hazelnuts Chicken breast Quinoa

Walnuts Cottage cheese Pumpkin seeds

Cashews Greek yogurt Turkey breast

Sesame seeds Lentils Shellfish

Peanuts/
Sunflower seeds Lean beef peanut butter

9
Omega 3:

Salmon Sardines Almonds

Mackerel Caviar Pistachios

Tuna Flaxseeds Chia seeds

Herring Soybeans Hemp seeds

Oysters Walnuts Egg yolks

Iron:

Turkey
Spinach (Dark meat) Oats

Shellfish Quinoa Broccoli

Chickpeas Pumpkin Seeds Tofu

Black beans Sesame seeds Dark Chocolate

Beef Eggs Fish

Lamb Nuts Mussels

Pork Dried fruit Oysters

Zinc:

Salmon
Oysters Cashews Blackberry

Lamb Mushrooms Kale

Grass-fed beef Peanuts Broccoli

Chickpeas
Herring Soybeans
Spinach Aspargus

Oysters
Beans Avocado Garlic

Lentils Chicken Sweet potato

Shellfish Ricotta cheese Potato

Hemp seeds Yogurt Dark Chocolate

Pumpkin Seeds Milk Oats

Sesame seeds Eggs Rice

Pine nuts Wheat Quinoa

Almonds
Magnesium:

Whole wheat
Avocado
Salmon Sardines
Salmon bread

Dark Chocolate Quinoa Oatmeal

Almonds Flaxseeds
Mackerel Soymilk

Cashews Halibut Edamame

Brazil nuts Bananas Okra

Herring
Chickpeas Soybeans
Broccoli Yogurt

Black beans Walnuts

Spinach Tamarind

Herring
Flaxseeds Collard greens Mustard greens

Oysters
Tofu Milk
Soybeans Peanuts
Walnuts

Oysters
PumpkinHerring
seeds Chia seeds Barley
 Part two:
FOOD SENSITIVITIES
(AKA) TRIGGER FOODS
Some people with ADHD report that certain foods may contribute to or trigger their ADHD
symptoms, and eliminating these foods from their diet can help lessen their symptoms and
make their ADHD more manageable.

While these foods certainly aren’t the cause of ADHD, and the reported reactions don’t quite
meet the criteria of an allergy or an intolerance, it is possible that some people might be more
sensitive to the effects of certain foods on their cognitive functions.

Note that research on these foods has not yet reached any definite conclusions: closely
monitored scientific studies aren’t able to say for sure whether these foods can or can’t make
symptoms of ADHD worse. But there have been enough anecdotal reports of some
sensitivities to make it worth mentioning, so you can decide for yourself whether to try cutting
them out of your diet.

Commonly reported food sensitivities for people with ADHD include:

Sugar, Caffeine, Gluten, Dairy, Eggs, Artificial colors, Sweeteners, and Preservatives

Not sure if you have a food sensitivity? Try the elimination test:

Step 1. Choose a food, or
foods, to avoid for at least
three weeks. (You can
eliminate more than one, but
some people find it easier to
start with just one food at a
time.)
Step 2. Note any changes in
your symptoms. Look for
changes in mood, emotional
regulation, attention, memory,
sleep, or any other cognitive
processes or behaviors.
Step 3. Slowly (and one at a
time, if you eliminated
multiple foods), reintroduce
the food back into your diet.
If your symptoms return or
get worse, you’ve identified a
trigger food and possible
food sensitivity.

Use the worksheet on the next page to help you

keep track of your elimination test.

10
 FOOD
SENSITIVITY
TRACKER
Food To AvoiD SympToms
WEEK 1
WEEK 2
WEEK 3
WEEK 4
 Part three:
HEALTHY HABITS
For people with ADHD, cultivating healthy eating habits and keeping track of nutrition can be
even more challenging than for those with neurotypical brains.

ADHD symptoms like impulsivity, poor working memory, and distractibility can make it hard
to maintain good nutrition. Medication or time blindness can cause us to forget to eat, and
we’re likely to turn to unhealthy foods for a hit of dopamine or for the sake of convenience
while we’re hyperfixating on something else.

But that doesn’t mean it’s impossible for those of us with ADHD to improve our nutrition.
Being aware of these obstacles—and understanding which unhealthy habits we’re most likely to
fall into—can help us make conscious choices about what we eat and when.

12
 HEALTHY HABITS
CONT.
One of the most effective ways for ADHDers to change our unhealthy habits is to replace
them with healthier ones. Trying to eliminate something from your routine (or add something
new to it) can be daunting; but figuring out how to make that part of your routine healthier is
much more achievable.

There are all kinds of reasons why we continue unhealthy eating habits, even when we know
we shouldn’t. For example, we might eat junk food because of its taste, because it gives us a
quick dopamine hit, or because it’s faster and more convenient than cooking.

Start by asking yourself why you rely on a certain unhealthy food or eating habit; then, use
that underlying motivator to decide on a healthier replacement or solution.

On the next page, you’ll find a printable worksheet that will help you work through this
process on your own.

Here’s an example of what that might look like:

Replacement/
Unhealthy Habit Why?
Solution

Large Iced Coffee Boost of energy; Boiled eggs (high protein; can boil
for breakfast convenient them all on Sunday for the week).
Can have small coffee after :)

Bowl of ice cream It’s delicious!!!! Few small bites after dinner; or,
after dinner better yet, a piece of dark chocolate
& some berries instead.

Fast food Cheap, convenient, Ask partner to help prepare healthy

after work fast…plus I’m starving snacks to bring to work so I don’t
after work. forget to eat all day. (Bulk buy from
Costco to save $$?)
 HEALTHY
HABITS
WORKSHEET�

UnheAlthY HabiT Why? ReplAcemEnt/

SoluTion
n°.....................

n°.....................

n°.....................

n°.....................
 EXTRA TOOLS�
To go along with the worksheets in this book, we’ve also
decided to include some extra printable tools that may be
helpful for you and your nutritional goals.

Weekly Meal Planner

It’s one thing to know what we should eat,
and it’s another thing to put that plan into
action. The weekly meal planner can help
you decide in advance what to eat for the
rest of the week, so that you can make sure
no important nutrients are forgotten.

Grocery List
All of your nutrition goals begin at the
grocery store! Stocking up your kitchen with
the right ingredients will make it so much
easier for you to prepare the foods you need
to eat to stay healthy. This grocery list will
help you make sure you’re getting a little bit
of everything that you need.

Recipe Cards
Learning to cook and prepare foods for
yourself at home is one of the best ways to
make sure you’re sticking to a nutritious
eating routine. You can use these recipe
cards to write down any favorite recipes that
you want to keep using again and again.

15
 WEEKLY
MEAL PLANNER

Breakfast Lunch Snack Dinner

(A breakfast rich in (A lunch with a balance (Nuts, fruits, yogurt, and (Try something rich in
protein will give you of proteins and veggies dark chocolate make omega 3, iron, zinc, and
more energy than one will keep your mood and delicious and healthy magnesium—especially
with too many carbs and energy up.) snacks.) if you haven’t eaten
sugars.) those yet today.)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
 Grocery List
Veggies Protein Fruits

Carbs Nuts & seeds Dairy

Other
 RECIPE CARDS�

ROTATE
Title Ingredients Directions
Easy Homemade Hummus 1 can chickpeas/garbanzo beans; Drain the water from the can of chickpeas.

3 tbsp olive oil; Pulse all ingredients together in the blender

Great for: adding protein, iron,
zinc, and magnesium to your diet!
Use as a dip for chicken, pretzels,
carrots, bell peppers, cucumbers,
or pita chips.
or food processor.
2 tbsp water; Serve immediately, or refrigerate in an
airtight container for up to 5 days.
Pinch of salt, turmeric, cumin,
onion salt, or other seasonings to
taste

Tools/Equipment:
Blender or food processor;
airtight container

Notes
If the hummus is too thick or chunky, add 1 tsp at a time of
water or olive oil between blending until you’ve reached the
sERVINGS 4
right consistency.
Prep time 10 minutes
 RECIPE CARDS�

Title Ingredients Directions

Great for:

Tools/Equipment:

Notes

sERVINGS
Prep time
 RECIPE CARDS�

Title Ingredients Directions

Great for:

Tools/Equipment:

Notes

sERVINGS
Prep time
 RECIPE CARDS�

Title Ingredients Directions

Great for:

Tools/Equipment:

Notes

sERVINGS
Prep time
 RECIPE CARDS�

Title Ingredients Directions

Great for:

Tools/Equipment:

Notes

sERVINGS
Prep time
 BEFORE WE GO…
Here are some final thoughts to
keep in mind:
Transformation takes time. You don’t need to
totally change your diet overnight, and don’t worry if
you mess up sometimes (especially when starting
out). Small changes in the right direction will add up
to a big difference over time, so the most important
thing is to choose realistic, manageable steps that
you won’t give up on.

This workbook only contains a fraction of the

information available out there about nutrition. You
can use what you learn in this book as a starting
point to launch your own research and find the
information that will be most helpful to you.

Everyone’s brain and body works differently, so in order to make the best
possible use of this information, take the time to learn about your own
specific nutritional needs. This can be influenced based on your age, sex,
body type, activity levels, personal preferences, and so much more.

There are lots of ways to help you figure out where to start on your own,
but nothing beats talking to a professional! If you can find someone who
specializes in nutrition and ADHD, even better.

ou go t
y his!
As fellow ADHDers, we know how hard t
it can be to start getting your health and
nutrition under control. We are so proud of
yo u for taking this step!

19
 Sources & Contributors

Thanks to everyone who contributed to this workbook!

Research by Rosie Burnham mailto:rosie@scatterbrainstudios.fun

(rosie@scatterbrainstudios.fun)

Written by Rosie Burnham mailto:rosie@scatterbrainstudios.fun

(rosie@scatterbrainstudios.fun)

Designed by ADHDoers

Distributed by ADHDoers

20
 Sources:

ADDitude Magazine. (2018). 5 rules for an ADHD-friendly diet - additude.

ADDitudeMag.com. Retrieved November 5, 2022,from
https://www.additudemag.com/wp-content/uploads/2018/05/5-Rules-fo
r-an-ADHD-friendly-Diet.pdf

Hjalmarsdottir, F. (2020, January 30). Does nutrition play a role in ADHD?

Healthline. Retrieved November 5, 2022, from
https://www.healthline.com/nutrition/nutrition-and-adhd#the-bottom-line

Lockett, E. (2022, May 27). ADHD diet: Foods to try, foods to avoid, and
sample meal plan. Psych Central. Retrieved November 5, 2022, from
https://psychcentral.com/adhd/adhd-diet#foods-to-try

Outreach. (2022, July 29). Nutrition and how it impacts the brain. Sage
Neuroscience Center. Retrieved November 5, 2022, from
https://sageclinic.org/blog/nutrition-impacts-brain/

Selhub, E. (2022, September 18). Nutritional psychiatry: Your brain on

food. Harvard Health. Retrieved November 5, 2022, from
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on
-food-201511168626
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