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A healthy diet for people with autism means eating whole foods such as fresh fruit and vegetables, meat, eggs, beans, nuts, seeds, and whole grains.
Keep reading to find a list of foods, meals, and snacks that are good for autism, as well as ones that are bad. Find the most optimal autism diet today.
What foods are good for autism?
A study found that the most common nutrient insufficiencies in autistic children were folic acid, fiber, calcium, iron, zinc, as well as vitamins A, C, D, E, B6, B12, and K.
Food preferences or obsessions cause some children to have too much of one or two of these nutrients.
This is why helping your child get the right balance of these foods and important nutrients is a crucial step in your child’s growth.
Try adding these foods to their diet with the help of a treatment team:
Beans like pinto beans, navy beans, and black beans
Peanuts
Peanut butter
Sunflower seeds
Eggs
Seafood
Chia seeds
Dried figs
Apricots
Edamame
Cruciferous vegetables like broccoli and kale
Spinach
Soy milk
Almonds
Almond milk
Best Breakfast For People With Autism
Eating a balanced and healthy breakfast means it has protein, fat, and fiber.
This will ensure your child stays full longer, and also prevents a spike in blood sugar (followed by a crash) that can disrupt their behavior. A few examples of breakfasts with protein, fat, and fiber include:
Protein: Eggs, Meat, Seeds, Nuts, Nut/Seed Butters, Gluten-Free Whole Grains, Beans/Legumes
Fat: Meat, Avocado, Eggs, Nuts, Olive Oil, Coconut Milk And Oil, Seeds
Fiber: Bananas, Avocado, Whole Grains, Beans/Legumes, Nuts, Sweet Potato, Apples
Best Lunch For Autistic Individuals
Ensuring your child eats a healthy and balanced lunch that will give them the nutrients their body needs is one of the responsibilities of a parent.
A balanced lunch needs to have protein, fat, and fiber to help keep blood sugars from spiking and crashing, keep your child feeling full until the next snack or meal, and feed the body with building blocks for lots of energy.
A few examples of healthy lunch foods are:
Protein: Meat, Eggs, Nuts, Seeds, Beans/Legumes
Fat: Fatty Fish, Olive Oil, Eggs, Coconut Milk, Avocado
Fiber: Fruits, Vegetables, Beans/Legumes, Nuts, Seeds, Gluten-Free Whole Grains
Best Dinner For People Diagnosed With Autism
To ensure your child has the healthiest dinner that provides them the most nutrients possible, we have put together a list of meals and foods to definitely include:
Meals
Taco Bowls
Cheeseburger Casserole
Veggie Burgers
Salmon Burgers
Lasagna Soup
Sheet Pan Salmon
Chicken Fajitas (cassava tortillas are recommended)
Taco Sweet Potato Skillet
Herbed Asparagus, Chickpea, and Potato
Pizza
Chicken Nuggets
Gluten-Free Spaghetti With Sauce
Vegetable Fried Rice
Chicken Soup
Easy Turkey Burger
Sweet Potato Fries
Foods
Fruits
Vegetables
Nuts
Meat
Seeds
Beans or legumes
Fish
Why is my autistic child not eating?
Many kids with autism might have postural issues that interfere with eating.
For example, low muscle tone can make it challenging to maintain an upright seated position for autistic children.
Sensory aversions related to autism are another common reason for kids having eating problems.
Is autism caused by food?
Autism is not caused by food-related challenges or malnutrition, but for many individuals, there is a connection between food and autism.
Research suggests that food-related challenges can have a significant impact on many autistic individuals.
Is milk or yogurt good for autism?
According to previously preliminary research studies, a diet without any milk and dairy products can be useful for some people with autism by reducing certain behaviors or symptoms that can negatively affect quality of life.
Fortified breakfast cereal
Chickpeas
Oatmeal
Lean beef, chicken, and turkey
Green peas
Lentils
Dark chocolate, as an occasional sweet treat
Mango
Melons like cantaloupe
Butternut squash
Avocado
Rice
Onions and garlic
Tomatoes and tomato juice
Carrots
Sweet red pepper
Pumpkin
Citrus like oranges and grapefruit
Mushrooms
Beet greens
A lot of these foods offer a variety of nutrients, so combining them in thoughtfully different ways through meal planning can help your child get the high-quality nutrients they need.
Make sure to avoid foods that cause your child discomfort, and slowly add new foods to your child’s eating routine.
What are good snacks for kids with autism?
Finding a handful of good snacks for kids diagnosed with autism is important for all parents.