Whole Foods Diet

I would like you to start your child and your whole family on a whole foods nutrient dense diet.   By whole foods, I mean that most of the food you feed your child is not from jars or packages but prepared by you from  whole foods.  This does involve more shopping, chopping, cooking, and work than buying prepackaged and processed food.  You can start this diet gradually over a few weeks while you are waiting for your first appointment with me.  You will need to experiment to find what works best for your family and your schedule.
 

Eventually, I may want you to try a gluten and casein free diet.  If I have you remove casein then I will recommend a calcium supplement for your child.

The basis of your child’s diet should be:

 

  • Vegetables (organic if possible)

  • Beans

  • Nuts

  • Nut butters

  • Gluten free whole grains

  • Eggs

  • Poultry (free range if possible)

  • Fish (wild and low mercury such as salmon, tilapia, sardines)

  • Beef and Lamb ( free range if possible)

  •  fruit (no fruit juices unless very dilute) (organic if possible)

  • Coconut milk (unsweetened)

  • Almond milk  (unsweetened)

  • Rice milk (unsweetened)

  • Other seed or nut milks

  • Extra virgin olive oil (read truthinoliveoil.com)

  • Coconut oil

  • Ghee or butter (from grass fed cows if not dairy free)

  • Avocado oil

  • Vegetarian protein powder (for picky eaters)

  • Whey protein powder (if not completely dairy free)


Notice that I did not include soy products.  That is because many children who have a sensitivity to casein also have a sensitivity to soy.

Try to make your child’s diet as nutrient dense as possible by offering a variety of colorful fruits and vegetables every day.  Aim for between five and ten servings of fruits and vegetables daily.  A good protein source should be given at every meal - this is especially important for children with attention problems.  Try to give less grains so that there is room for all of the other good foods.  Typical American children often eat the bulk of their calories from wheat, dairy, and sugar.  This can lead to deficiencies which impact learning, attention, and overall health.  

My preference is that you buy organic whenever possible.  The environmental group has a list of conventionally farmed produce with the highest levels of pesticides called the dirty dozen and the lowest level of pesticides called the clean fifteen.  Memorize these lists and always buy organic for the dirty dozen.

Occasionally your child may eat prepackaged foods - just try to avoid artificial colors, artificial preservatives, flavor enhancers, and artificial sweeteners.

You can start by working with your child’s favorite meals or preferences.  Breakfast may include egg dishes, smoothies with protein, homemade low sugar, high protein granola with gluten free oats, or oatmeal and fruit.  Lunch may include sandwiches with gluten free bead, fruit and raw vegetables, nuts, beans, or leftovers - just make sure that there is protein  and lots of color in the form of fruits and vegetables.  Dinner depends on what your family likes but should include lots of vegetables, salads, and protein of your preference - either animal or plant based.

Helpful web sites for recipes include:

 


Paleo websites can also be very helpful for meat and vegetable preparation.  Paleo diets exclude grains and beans and favor meat, poultry, and fish as sources of protein.