Easy ADHD Friendly Snacks

Early in my teenage years I got sucked into the media’s message of appearance = self worth. I became extremely paranoid about food and weight gain. If I had more discipline, I might have developed an eating disorder. Luckily I had these people for parents who always loved me unconditionally:

Because of their kindness to me, I learned to be kind to myself and starting in my early 20’s tried to “unlearn” the belief that my self worth was based on my body size. Although I have been working on this for years and it has improved, I still struggle with this today. I’m still working to replace the voice of “Old Kim” with the more accepting and rational “Kind Kim.”

How is this all related to snacks?
Years ago Old Kim told me this about snacks:

But over the years Kind Kim taught me this about snacks:

Here are easy snacks I love and eat regularly. I recommend using a food journal to keep track of snack calories so they won’t add up to weight gain. My healthy criteria are based on recommendations from three sources: Weight Watchers*, The Mayo Clinic Diet*, and Dr. Daniel Amen’s book, Healing ADHD*. All of these recommend high protein, low sugar and low saturated fat. Recommendations for your specific calorie intake can be found on the free website myfitnesspal.com.
Health Snack Criteria:

80-200 calories
at least 3 grams protein
less than 8 grams sugar
less than 8 grams fat
1. carrots and hummus: 2 oz. hummus snack pack + 1 snack pack carrots. 165 calories; 8 g fat; 6 g protein; 7 g sugar; 6 Weight watcher Smart Points
2. guacamole and veggies: 2 oz Guacamole pack + 1/2 cup snap peas. 140 calories;9 g fat; 3 g protein; 4 g sugar; 6 Weight Watcher Smart Points
3. 1/2 C plain, fat free yogurt + 1/4 C frozen blue berries + sprinkle sweetener. I use truvia baking blend. 90 calories; 0 g fat; 12 g protein;8 g sugar; 1 Weight Watcher Smart Points

4. 24 almonds (about 2 Tbl) + fruit (I use a small apple): 155 calories; 7 g fat; 3 g protein; 12 g sugar; 5 Weight Watcher Smart Points

5. 3 California rolls. I like Trader Joe’s. 150 Calories; 5 g fat; 4 g protein; 3 g sugar; 6 Weight WatcherSmart Points

6. Babybell light mini + fruit: I use 1/2 C raspberries. Berries are lower in sugar than other fruit. 95 Calories; 3 g fat; 7 g protein; 3 g sugar; 2 Weight Watcher Smart Points

7. 2 Tbl sunflower seeds + Fruit (I use a cutie orange): 150 calories; 10 g fat; 7 g protein; 7 g sugar; 9 g fat; 5 protein; 7 g sugar; 5 Weight Watcher Smart Points

8. 1 oz. Beef Jerky: 80 Calories; 2 g fat; 10 g protein; 2 g sugar; 3 Weight Watcher Smart Points

9. hard boiled egg and fruit (I use 1/2 C grapes): 110 calories; 5 g fat; 6 g protein; 8 g sugar; 3 Weight Watcher Smart points 10. cheese stick and fruit(I use one cup strawberries): 1 cup strawberries (or any fruit): 129 calories; 6 g fat; 8 g protein; 8 g sugar; 4 Weight Watcher Smart Points

I look back on this 13 year-old girl, “Old Kim”, and love her. Even though she got confused about body image and self worth, she had her own kind of wisdom. Also, she could really rock 80’s hair and shoulder pads.

*Mayo Clinic Diet, 2nd Edition, Donald D. Henstrud, M.D, pg. 55
*Mayo Clinic Diet, 2nd Edition, Donald D. Henstrud, M.D
* Weight Watchers philosopy: http://health.usnews.com/best-diet/weight-watchers-diet
*Healing ADHD, Dr. Daniel Amen, 2001, pg. 223-232