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Dr Richardson Alex. They Are What You Feed Them: How Food Can Improve Your Child’s Behaviour, Mood and Learning
They Are What You Feed Them
Dr Alex Richardson
Table of Contents
Chapter 1 Starting Points. Who Will Benefit from Reading this Book?
Why I Have Written This Book
What on Earth Is Really Going On?
A Quite Extraordinary Denial
They Are What You Feed Them
Spending on Behaviour Doesn’t Include Diet
We Need to Change Our Legacy
Where to Go Next
FAQs
Summary
Chapter 2 Facing The Facts
Where’s the Good Evidence?
Healthy Strawberry Yoghurt, Anyone?
‘Cheap Trick’ Frozen Chicken Nuggets*
Healthy Apples?
Want Fries with That?
Slowly But Surely…
Not All Sweetness and Light
There Is a Good End in Sight
Hopes and Promises
Whom and What Can You Believe?
Companies’ Influence Isn’t Always Obvious
The Pharmaceutical Industry
The Specialists
It’s Up to You to Take Charge
Show Caution and Take Practical Steps
Ask Questions All the Time
Past, Present and Future
What You Can Do to Improve Things
FAQs
Summary
Chapter 3 What’s The Problem? Could Your Child Be Doing Better?
Dyslexia
Common Indicators of Dyslexia
Dyspraxia
Common Indicators of Dyspraxia or Developmental Coordination Disorder
Attention Deficit Hyperactivity Disorder (ADHD)
Common Indicators of ADHD
Autism (ASD)
Common Indicators of ASD
Overlaps
Keeping It in the Family
What’s Beneath the Surface?
What’s Behind the Labels?
Guts and Brains
Breastfeeding
Allergies, Infections and the Immune System
Sleep and Arousal
Emotional Sensitivity and Mood Swings
Susceptibility to Stress
Perceptual Anomalies
What You Can Do
FAQs
Summary
Chapter 4 Essential Nutrients And Your Child’s Diet
Water
Macronutrients
What’s the right balance?
Proteins
Animal and Vegetable Protein
Protein—Summary of Key Points
Fats (Lipids)
Carbohydrates
Micronutrients
Vitamins
Fat-soluble Vitamins
Fancy Trying Polar Bear Liver? Think Again
Vitamin A (Retinol)
Vitamin D
TB and Vitamin D
Vitamin E
Vitamin K
Water-soluble Vitamins
Vitamin C
Vitamin B
Better Nutrition Can Reduce Antisocial Behaviour
We Have a Choice
Some New Names for Pellagra?
Food for Thought
Minerals
Advertising Junk Food to Children
Iron
Calcium
Magnesium
Copper
Is the Government Listening? Are You?
Zinc
Some Other Minerals—in Brief
Did You Know?
What Else Children Need from Their Diet
Phytochemicals
Flavonoids
Antioxidants
The Antioxidant Vitamin C—for the Final ‘Mopping Up’
Why Don’t Dogs Eat Oranges?
Practical Steps You Can Take to Prevent Malnutrition. Tackle the Dietary Issues
Exercise
Supplements Are Not the Solution
Wise Up to the Bigger Picture
FAQs
Summary
Chapter 5 Digestion: They Are What They Absorb
Who Else Is Living with Your Child?
The Digestive System. Your Mouth
Saliva Starts Off Starch Digestion
Your Stomach
Key Facts about Protein Digestion
Your Small Intestine, Part I
Your Small Intestine, Part II
You Need Good Gut Flora to Absorb Nutrients
Your Large Intestine
Vitamin K
Your Stools
How Digestion Can Go Wrong
‘Move Along, Now…!’ Transit Time—and Why Ignorance Isn’t Always Bliss
Leaky Gut
Leaky Gut Syndrome Can Increase Absorption of:
The Trouble with Yeast
Signs and Symptoms of Possible Candida (Yeast) Overgrowth
Improving Digestion
FAQs
Summary
Chapter 6 What To Avoid Additives, Anti-Nutrients, Allergies And Addictions
There’s No Such Thing as a ‘Healthy’ Food
Some Foods and Drinks Really Are ‘Junk’
Food Additives
Are They Safe?
Why?
Synergy: When One Plus One Equals Seven
Can Food Additives Really Cause Bad Behaviour?
Another Look at Artificial Food Colourings
The Isle of Wight Study
Additives Used in the Isle of Wight Test
FSA Awaits More Results Before Considering Action
Monosodium Glutamate (MSG)
Tartrazine (E102)
Good Reasons to Avoid Many Artificial Food Colourings
Sodium Benzoate
Sulphites
Artificial Sweeteners
Aspartame by Any Other Name…
Food for Grim Thought
Jordan
Chloe
Why Do We Still Have Unnecessary Additives?
Other Anti-nutrients
Heavy Metals and Other Potential Toxins
Lead
Mercury
Pesticides
Avoid Pesticides As Much As You Can
Food Allergies and Intolerances
1) Don’t get carried away with ‘exclusion diets’
Unduly Restrictive Diets Can Sometimes Make Matters Worse
2) Start with the guts of the matter
Food Allergies
Food Intolerances
Milk Intolerance? It Could Just Be the Sugar
Some Possible Symptoms of Food Allergies and Intolerances
Allergies and Addictions?
1) Partly Digested Food Proteins
A Wheat-free Diet
Suspected Wheat and Milk Intolerances?
2) False Fat
3) Sugar and Additives
FAQs
Summary
Chapter 7 Eating For Balanced Energy Putting The Right Fuel In The Tank
Proteins
Fats
Carbohydrates
All Carbs Are Not the Same
Good Carbs
Bad Carbs
Learning from History
Carbohydrates in Brief
Digesting Carbohydrates
Starch Really Can Be Dangerous for Some People
The Importance of Dietary Fibre
Soluble Fibre
Insoluble Fibre
A Word about Insulin
The Glycaemic Index (GI)
Low-GI Foods
Medium-GI Foods
High-GI Foods
Keeping Some Energy in Reserve
Cinnamon
Hidden Sugars and Empty Calories
Can Sugar Be Addictive?
Naughty but Nasty
Blood-sugar Regulation
A Sweet Tooth?
Glucose Intolerance and Antisocial Behaviour
Signs of Hypoglycaemia
Could Low Blood Sugar Contribute to ADHD Symptoms?
Diabetes—a Modern-day Disaster
Individual Differences
‘A High-sugar, High-fat Diet Stunts Brain Growth—It’s Official!’
Sugar Sensitivity
Sugar, Proteins and Serotonin
Sugar and Beta-Endorphins
Basic Tactics for Steady, Sustained Energy
FAQs
Summary
Chapter 8 Getting The Fats Right
Dietary Fat—Why Have We Got It So Wrong?
The Eccentric Scientists—Genius Doesn’t Always Mean Mad
We Were Warned
Fats Are Essential—Particularly to the Brain!
The Fats in Our Diets
Why We Eat Fats. They Can Taste Very Good
They Give Us Energy
They Fill Us Up
Why We Need Fats
The Main Types of Dietary Fats
Fatty Acids—Chains and Bonds
‘Straight’ and ‘Kinky’ Fats
Why the Funny Names?
Saturated Fatty Acids (SFAs)
Monounsaturated Fatty Acids (MUFAs)
Charlie and the Mediterranean Diet
‘Trans Fats’—The Real Junk We’ve Been Eating
Polyunsaturated Fatty Acids (PUFAs)
Omega-3 and Omega-6 Fatty Acids
Hydrogenated and Trans Fatty Acids
Hydrogenation of Oils: A Gruesome Tale
What the Food Labels Don’t Tell You
Essential Fatty Acids (EFAs)
EFAs, PUFAs and HUFAs
Dietary Sources of Omega-3 and Omega-6 Fatty Acids. FOODS THAT PROVIDE OMEGA-6
FOODS THAT PROVIDE OMEGA-3
Converting EFA to HUFA—Not an Easy Job
Fatty Acids for the Brain—is Your Child Getting Enough?
Omega-3 or Omega-6 Fatty Acids?
Keeping the Balance—Omega-3/Omega-6
FRYING AND ROASTING
SALAD DRESSINGS
Why Omega-3 and Omega-6 Fats Are Essential
A Healthy Heart
Did You Know? Fats and Flexibility
Building Brains…
Did You Know? Essential Fats
…And Avoiding ‘Baby Blues’?
Did You Know?
Good Vision
Did You Know?
Preventing Inflammation
An Inflammatory Issue
Chicken—A Healthy Food?
FAQs
Summary
Chapter 9 The Omega-3 Revolution Food For Thought
By the Way…
Dyslexia and Dandruff?
Boys with Low Omega-3 Have Behaviour, Learning and Health Problems
Biochemical Studies
Controlled Treatment Trials
ADHD
Dyslexia
Dyspraxia/Developmental Coordination Disorder (DCD)
Food versus Supplements
Do Omega-3 Fatty Acids Have Any Risks?
Does It Have to Be Fish Oils?
Are Some Fish Oils Better than Others?
How Do I Know If My Child Needs More Omega-3?
Summary of Problems that May Be Due to Lack of Omega-3
FAQs
Summary
Chapter 10 Top Tips For You And Your Child
Look at What You Can Have
Mental and Emotional Attitudes
Set an Example
Inconsistency or Contradictions Will Prevent Progress
Show Interest and Use Praise
See Things from Your Child’s Viewpoint
Make It Easy for Yourself
Perfection Doesn’t Exist
Look for the ‘Positive Intention’ Behind Your Child’s Actions
Focus on Your Child’s Behaviour
Get Your Subconscious on Your Side
Healthy Eating Is Not about Going on a Diet
Set Goals
Be Flexible
Visualize
Give Choices
Let Go and Move On
Don’t Let Things ‘Get to You’
Get Outside!
Just Eat
General Dietary Recommendations
Is Your Child Overweight?
Fat Isn’t Just a Feminist Issue
BMI
Waist and Hip Measurements
Food. Know Your Fats
Eat Plenty of Fresh Fruit and Vegetables
Avoid Too Many Sugary Foods and Refined Carbohydrates
Top Eating Tips
Babies
Younger Children
Older Children
Supplies
Meal Times
Eating Out
General Notes
Non-drug Approaches
Social Skills
Sleep Hygiene
Melatonin and Zinc
Eating and Sleep
Exercise
The Importance of Emotions
FAQs
Summary
Chapter 11 Your 12-Week Plan
Make It Easy for Yourself
You’re So Tired You Don’t Know Where to Start
You’re Too Busy
You’re Convinced It Won’t Work
It All Seems Too Much Effort
You Say, ‘What Do I Know?’
Three Months Is Nothing
Setting Goals
Summary of Your 12-week Plan
Weeks 1 & 2. Arrange to See the Professionals
Start a Diary
Bone Up
Dump the Junk
Past It?
A Fatty Issue
Sweet Nothings and Preservation
Go Shopping
Replace Vegetable Cooking and Drizzling Oils
Start Establishing Good Sleep Patterns
Have a Proper Breakfast Every Day
Weeks 3 & 4. Supplements
Make Sure Your Child has Healthy Snacks
Good Snacks
Ease Off on the Squash
Soft Drink Damage
Investigate and Plan Exercise Options. Exercise: the Benefits
Weeks 5 & 6. Eat Together
Vary the Foods You Eat
Reward Your Child
Start Exercising
Weeks 7 & 8. Tell Your Children What They’re Eating
Avoiding ‘Meltdowns’
Introduce Another Regular Mealtime Together
Introduce Essential Fatty Acids
Your Diary
Weeks 9 & 10. Stop Smoking
Cook with Your Child
Do Housework with Your Child
Eat More Fish
Review the Reward System
Weeks 11 & 12. Add Another Session of Exercise
Start a Meal-and-Play Club (MPC)
Review Goals and Strategies
FAQs
Use Reverse Psychology
Summary
Chapter 12 Recipes Ground Rules, Breakfasts, Snacks And Packed Lunches
General Ground Rules
Freezer Tips
What’s OK to Eat?
Breakfast
What Sort of Breakfast Should You Give Your Child?
A Continental Breakfast?
The Ideal Breakfast At Least 1 or 2 Servings of Fruits and Vegetables
Some Good-quality Protein
A Good Serving of ‘Slow-release’ Carbohydrates
Essential Fatty Acids
Breakfast Menu Plan
Smoothies
Muesli
Stuffed Pancakes
Snacks
Packed Lunches
Sandwiches
Green and Pasta Salads
Other Savouries
Sweet Bits
Chapter 13 Recipes Light Meals And Sweet Stuff
Soups
To Make Stock
VEGETABLE STOCK
FISH STOCK
POULTRY STOCK
RED MEAT STOCK
Minestrone
Gazpacho (Cold Tomato Soup) Serves 4
Pasta
Pancakes
Parcels
Sauces
Tomato Sauce
White Sauce
Marinades
Oil-Based Marinade
Wine—or Vinegar-Based Marinade
Eggs
Ian Smith’s Tortilla Española (Spanish Omelette)
Salads
Ian Smith’s Greek Salad
Sweet Stuff: Fruit Bars, Desserts and Cakes
Fruit Bars
Cocoa (or Carob) Delight Serves 4
Baked Apples Serves 4
Fruit Crumble
Carrot Cake
Ice-Cream
Chapter 14 Recipes Main Meals. Paprika Pork
Casserole/Hot Pot
Easy Roast Meal. The Meat
The Vegetables
Burgers
Meat Burgers
Vegeburgers
Meat Fingers
Comforting Pasta
Salad Niçoise
Patatas o lo Pobre (Poor Man’s Potatoes)
Paella
Risotto di Peoci
Romesco de Peix (Catalan Fish Stew)
Seafood Gumbo
Thai Red Chicken (or Quorn) Curry
Bigos (Polish Hunter’s Stew)
Nasi Goreng
Appendix. determining cause and effect: the need for randomized controlled trials (RCTs)—and their limitations
Correlation Is Not Causation (Even if A and B both ‘Go Together’, This Doesn’t Mean A causes B)
Does It Really Follow? (If A Causes B, then B Should Reliably Follow A.) If So, How Might a Link Work?
Don’t Put Your Trust in Anecdotes (One Swallow Doesn’t Make a Summer)
Be Systematic
‘Open’ and ‘Uncontrolled’ Studies
Randomized Controlled Trials
A Placebo Control is Essential
No One Must Know the Identity of the Treatments
Everyone Must Have an Equal Chance of Getting Each Type of Treatment
RCTs Also Have Their Limitations
‘Meta-analyses’ of RCTs
‘The Demon-Haunted World: Science as a Candle in the Dark’
Essential Minerals
‘Food Pyramids’ and Healthy Eating
Food Additives. European Food Additive Categories and Code Numbers
Additives Commonly Associated with Allergies and Hyperactivity
What’s in the Food You Buy Your Child?
Different Names for Sugar on Food Labels
Omega-6 and Omega-3 Fatty Acids—Making Your Own HUFA from EFA
Four HUFAs are particularly important for brain development and function:
Randomized Controlled Trials of Treatment with Omega-3 Fatty Acids in Children with ADHD and Related Conditions
How Much Sleep Does Your Child Need?
Sleep Diary
References And Resources. References. Chapter 1
Chapter 2
Chapter 4
Chapter 5
Chapter 6
Chapter 7
Chapter 8
Chapter 9
Chapter 10
Chapter 11
Appendix
Resources. Further Information
Finding a Nutrition Practitioner
Dieticians
Nutritionists
Nutrition Therapists
Information on Vegetarian or Vegan Diets
Information on ADHD, Autism, Dyslexia or Dyspraxia
Hyperactive Children’s Support Group
The Overload Network
Autism Unravelled
Autism Research Unit, University of Sunderland
The Dyslexia Research Trust
British Dyslexia Association
The Dyspraxia Foundation
Further Information
Websites with Information on Food and Diet
Index
Copyright
About the Publisher
