ADHD Omega-3 Rich Meals Cheat Sheet

Overview

Omega-3 fatty acids are essential for brain health and focus, making them a key nutrient for individuals with ADHD. These meals incorporate omega-3-rich ingredients to support cognitive function and reduce hyperactivity.

Best Omega-3 Rich Foods for ADHD

*1. Fatty Fish*

• Helps: Provides DHA and EPA for brain function.
• Examples: Salmon, mackerel, sardines, trout.

*2. Nuts & Seeds*

• Helps: Offers plant-based omega-3s for focus.
• Examples: Walnuts, flaxseeds, chia seeds, hemp seeds.

*3. Leafy Greens*

• Helps: Supports neurotransmitter function.
• Examples: Spinach, kale, Brussels sprouts.

*4. Healthy Oils*

• Helps: Provides essential fatty acids for brain health.
• Examples: Olive oil, flaxseed oil, avocado oil.

*5. Omega-3 Fortified Foods*

• Helps: Convenient sources of essential fats.
• Examples: Omega-3 enriched eggs, dairy, and plant-based milks.

ADHD-Friendly Omega-3 Meal Ideas

*1. Salmon & Avocado Bowl*

• Ingredients: Grilled salmon, avocado, quinoa, spinach, olive oil.
• Instructions: Assemble ingredients in a bowl, drizzle with olive oil.

*2. Chia Seed Pudding*

• Ingredients: Chia seeds, almond milk, honey, vanilla extract.
• Instructions: Mix ingredients, refrigerate overnight, serve chilled.

*3. Walnut & Flaxseed Smoothie*

• Ingredients: Walnuts, flaxseeds, banana, Greek yogurt, almond milk.
• Instructions: Blend ingredients until smooth, enjoy cold.

*4. Sardine & Spinach Wrap*

• Ingredients: Sardines, spinach, whole-grain tortilla, hummus.
• Instructions: Spread hummus on tortilla, add sardines and spinach, wrap and serve.

Common Pitfalls & How to Avoid Them

• Avoid Processed Omega-3 Supplements – Whole food sources are more effective.
• Limit Fried Fish – Opt for grilled or baked preparations.
• Stay Hydrated – Omega-3s work best with proper hydration.