Autism Diet for Kids - Easy Dinners
Having some easy dinners on hand can be a lifesaver on busy days! Finding simple recipes that fit with an autism diet isn’t always easy, so we’ve rounded up 20 of our favorites to get you started.
What Should Kids with Autism Eat?
If you’re looking for the best diet for autism, one thing to consider is that every child is different so there isn’t just one autism diet that works. However, some studies have shown that children with autism tend to be deficient in certain nutrients, so focusing on foods that provide the most nutrition is key. Let’s look at some of the most important foods to include in your child’s diet:
Omega 3 Fats
Recent studies have shown that omega 3’s can be helpful for children with autism, especially with hyperactivity. [1] Children with autism tend to have lower levels of omega 3 fats, so choosing foods that are good sources is key. One of the best sources of omega 3’s is fatty fish like salmon and sardines, and they can also be found in foods like chia, flax, and hemp seeds as well as walnuts.
Fruits and Vegetables
Fruits and vegetables come with a variety of benefits for kids with autism. They contain powerful antioxidants that can help reduce inflammation in the brain, and are also good sources of fiber, which help improve gut health. Focus on offering at least 2 servings of fruits and vegetables at each meal, and 1 at each snack to boost your child’s nutrition.
Nuts and Seeds
While some kids are sensitive to nuts, almost all children can tolerate seeds, and they are full of important nutrients. Nuts and seeds are great sources of minerals that kids are often missing out on - magnesium, selenium, and zinc. These minerals play an essential role in metabolic reactions that impact how the brain functions, and can be helpful in reducing some symptoms of ASD.
Whole Grains and Legumes
Fiber is a key element in a healthy microbiome, and whole grains and legumes are some of the best sources of fiber. Since grains tend to make up much of a child’s diet, they are a great place to start in improving nutrition, especially if you have a picky eater. The key is to make sure you are using WHOLE grains, not refined. That means choosing brown rice, quinoa, and whole-grain bread, cereal, and crackers. Many packaged products that use the words “whole grain” on the label actually blend the whole grains with refined grains and starches, so choosing whole foods instead of packaged is the best way to ensure you’re getting the entire grain with all the fiber and nutrients.
30 Minute Meals
One-Pan Meals
Comfort Food
Dinners for Picky Eaters
Tacos (choose your child’s favorite toppings)
How Can I Help My Autistic Child Eat?
Picky eating and problem feeding can be so frustrating, especially when you’re worried your child isn’t getting enough to eat. One strategy that can be helpful is to serve new foods along with foods your child already enjoys. If your child doesn’t like it the first time or two, that’s okay! The more they are offered a new food, the more likely they are to eat it eventually, so don’t give up after the first time or two. If you’ve tried everything and your child still is only eating a handful of foods, it's time to reach out to a Registered Dietitian who specializes in picky eating.
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BLOG WRITTEN BY KALEE LUNDMARK, MS, RDN
Kalee Lundmark is a Registered Dietitian Nutritionist and creator of The Crowded Table blog, where she shares family-friendly recipes focused on whole, nourishing foods the whole family will love.
You can find her on her website The Crowded Table
