You probably have heard me say this over and over depending on how long you’ve been around: EAT YOUR CEREAL! There are so many benefits to it (and I’ll show you more below).

But first -

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What’s the deal about cereal, anyway?

Let’s be honest. Breakfast is one of the hardest meals to make sure we eat. It’s so much easier to just rush out the door and skip this meal - plus, with all the messaging out there about you have to eat protein for breakfast, it can make our ADHD brain essentially shut down with black and white thinking.

“If I eat breakfast, it has to have 30g of protein. Getting 30g of protein in for breakfast means there’s a lot of work and time that I don’t have. Therefore, since I can’t do this big goal, I might as well skip breakfast all together.”

Does that line of thinking feel familiar? If I’m honest, I myself even find myself saying the exact same thing to myself, and I’ve studied both nutrition and psychology (so if anyone should be good at not listening to this line of reasoning, it’d be me). This is where I find logic to be my best friend.

When we know the why, it’s easier to refute the gremlin in our brain that convinces us not to do the thing.

So, let’s logic our way out of this thinking and into embracing better action for our ADHD!

Cereal has been shown to improve cognitive functioning.

Yes, I’m serious! Let’s talk about the study, and then I’ll break down some reasons why.

Essentially, yes! Cereal is a great breakfast option if you want to work on making sure you feel more focused, energized, and better cognitive functioning (specifically with memory). There are more benefits to breakfast, including better mental health, a greatly lower risk of cardiovascular issues (something ADHDers are disproportionately affected by), and a greatly lower risk of developing Type II Diabetes (another health condition ADHDers are disproportionately affected by)!

As always, the literature points to this truth: eating something is better than eating nothing. Plus, cereal is a great breakfast choice! Of course, more fibrous and nutrient dense cereals such as bran flakes, oats, and granola are more preferrable to the standard cereals we see such as frosted flakes and mini wheats; however, buying those previous foods won’t help if you’re not actually going to eat them.

Conventional cereals, along with cereals like bran, also tend to be fortified with the nutrients we don’t usually get enough of - especially those B vitamins and iron. This is yet another reason why I encourage cereal: not only is it easy to make and eat (and we know how necessary that is), but it also contains the nutrients we tend to lack in. B6, B9, and B12, for example, are all vitamins that the brain requires for ideal dopamine metabolism, production, and signaling, and most of those are found in fortified cereals!

That all being said, if we’re working on optimal functioning, we do want to have enough protein and fat as well to help balance our blood sugars effectively and promote a sustained release of energy. This is where the milk comes in, though: it’s a great source of protein (soy milk is a good alternative for those avoiding milk). There’s a few other easy things you can do, such as add chia seeds to the cereal, eat a cheese stick an hour or two later as a snack, and more!

Whenever I eat cereal for breakfast, this is what I do to try to optimize my energy and focus:

• Add bran flakes to my conventional cereal (I’m biased toward Aldi’s frosted wheats)

• Use 1c soy milk

• Add blueberries or other berries

• Drink chocolate milk (cocoa powder, milk, maple syrup/other desired sugar)

Don’t forget: optimization is a long-term step. If you don’t eat breakfast consistently, that’s your first goal. Try challenging yourself to eat breakfast on every day you go into work (and remember that cereal is a valid option!), and work up from there. If that’s not doable, start with the days that you don’t work. Considering that ADHDers are the only mental health subset found so far to skip breakfast more than the average person, this is one small change that can possibly have a big impact.

Thanks for reading!

If you have any thoughts, questions, or comments, be sure to shoot me a DM on Instagram @Nutrimindcoach or simply reply to this email. I LOVE hearing from you!

This week on the Nutritional Mental Health Podcast: ADHD + PMDD: How the Female Hormonal Cycle Impacts ADHD & Nutritional Interventions. My friend June and I talk about her experience with both PMDD and ADHD, and we talk about the current scientific and nutritional knowledge around why it happens and symptom management. Don’t miss it!

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