https://www.ruthfellowes.com.au/

Ruth Fellowes Food Mood Mind, Goulburn (2026)

10/09/2026

🧬 “ADHD is genetic, so there’s nothing you can do.”

This is something I hear quite often, and I think it can leave parents feeling pretty powerless.

Yes, genetics play an important role in ADHD. It can run strongly in families.

But genetic does NOT mean fixed. 💚

Your child’s genes are part of their story, but they’re not the whole story.

Our genes interact with the environment around us, including nutrition, sleep, stress, activity and overall health.

And this is where things get really interesting. 👇

🧬 Some genetic variations can influence how a child processes or uses particular nutrients.

For example, variations in genes involved in folate and B vitamin metabolism may affect how efficiently those nutrients are processed.

Understanding your child’s individual genetic picture can give us another piece of the puzzle when we’re looking at their nutritional needs. 🧩

It doesn’t mean we can “switch ADHD genes off” or change your child’s DNA.

Instead, genetics can give us useful information about where we might want to look more closely.

And this is something I really want parents to understand...

You don’t have to feel completely at the mercy of your child’s genetics. 🙌

There are many areas we can explore to support how their brain and body function, including:

🥑 Nutrition
😴 Sleep
🦠 Gut health
⚡ Nutrient status
🍽️ Blood sugar balance
🏃♀️ Lifestyle

It’s rarely about one single thing.

It’s about understanding the individual child in front of you and looking at the bigger picture.

💚 Your child’s genes aren’t a life sentence.

They’re information.

And the more we understand about your child’s unique biology, the more personalised we can make their nutritional support.

🌱 This is one of the reasons I don’t believe in a “one size fits all” approach to nutrition.

👉 Follow me for more info on the link between ADHD and nutrition related genetics.

08/09/2026

💚 MAGNESIUM-RICH FOODS FOR FUSSY ADHD EATERS 💚

Magnesium is one of those nutrients I always like to look at when I’m supporting children with ADHD.

It’s involved in so many things the body needs, including nervous system function, energy production, muscle function and sleep.

And the good news is that we don’t always need to reach for a supplement.

There are plenty of magnesium-rich foods that can be included in your child’s diet.

Of course, there’s one small problem...

Getting those foods past a fussy eater! 😂

Here are some of my favourites:

🌱 PUMPKIN SEEDS
One of the richest food sources of magnesium. Try sprinkling them over yoghurt, blending them into smoothies or offering them as a crunchy snack. They also provide zinc.

🍫 DARK CHOCOLATE
Yes, chocolate makes the list! Look for a good quality dark chocolate with 70%+ cocoa and keep portions sensible.

🥣 OATS
A simple everyday option that provides magnesium, fibre and slow-release carbohydrates. Add nut or seed butter for an extra nutritional boost.

🥑 AVOCADO
A great combination of magnesium and healthy fats. Try it on toast, mashed into guacamole or blended into a smoothie.

🍌 BANANAS
Easy, portable and usually much more acceptable to fussy eaters. They also provide vitamin B6 and make a handy lunchbox option.

🥬 SPINACH & LEAFY GREENS
Not always the easiest sell to kids! 😂 But they can be blended into smoothies, pesto and pasta sauces without taking over the flavour.

🥜 CASHEWS & ALMONDS
Great for snacks or as nut butter spread on apple slices, rice cakes or toast. Just remember to check your school’s nut policy.

🫘 BLACK BEANS
A fantastic source of magnesium, fibre and plant-based protein. Try them in tacos, burritos or blended into a pasta sauce.

And remember, you don’t need your child to eat every food on this list.

The goal is simply to find the foods they WILL eat and look for easy ways to include them regularly. 🙌

When I’m looking at ADHD nutrition, I’m always interested in the bigger picture. It’s rarely about one nutrient or one food. It’s about making sure your child’s diet is providing the building blocks their growing brain and body need. 💚

👉 SAVE this post for your next grocery shop!

And if you’re ready to take a more personalised approach to your child’s nutrition, my Nourish Programs can help you understand what your child needs and make practical changes that work for your family.

🌱 Head to this link to learn more about the Nourish Programs.
https://ruthfellowes.com.au/nourish-program/about-the-nourish-program

05/09/2026

🧠 Vitamin B6 is one of those nutrients that can easily fly under the radar when we're talking about ADHD and children's nutrition.

But it has an important job to do.

One of the things B6 helps with is the conversion of amino acids from protein into neurotransmitters such as serotonin and dopamine.

So yes, protein is incredibly important for your child's brain.

But there's more to the story than simply getting enough protein onto their plate. 🍳🥩

The body also needs the right nutrients to help turn those building blocks into the chemicals the brain uses for mood, focus and behaviour.

This is why I don't like looking at individual nutrients in isolation. It's the bigger nutritional picture that matters. 💚

Some signs that your child may not be getting enough B6 can include:

🔹 Irritability or mood changes
🔹 Poor sleep
🔹 Anxiety
🔹 Difficulty concentrating
🔹 Low mood
🔹 Fatigue
🔹 Skin irritation around the mouth or nose

And thankfully, B6 is found in plenty of foods that you can easily include in your child's diet:

🍌 Bananas
🥩 Chicken and turkey
🐟 Salmon and tuna
🥔 Potatoes
🌻 Sunflower seeds

Before jumping straight to supplements, I always like to start by looking at what is actually happening with the diet.

Are we getting enough protein?

Are we getting enough variety?

And are we providing the nutrients the body needs to actually use those foods?

Because when it comes to children's brain health, it's rarely just about one nutrient. 🧠✨

If you'd like to learn more about the role nutrition can play in your child's mood, behaviour and brain health, grab my FREE Food, Mood & Behaviour Blueprint.

📥 It's available here
https://resources.ruthfellowes.com.au/food-mood-blueprint

04/09/2026

🧪 Do I need testing before I start changing my child's diet?

This is a question I get asked a LOT.

And the short answer is... no. ❤️

You don't need to have a pile of test results before you can start making positive changes to your child's nutrition.

There are some really simple foundations you can start with straight away:

🥚 Add more protein to meals and snacks
🥦 Increase whole, nourishing foods
🍎 Include a variety of fruit and vegetables
🥤 Reduce the reliance on ultra-processed foods
💧 Make sure they're eating regularly and staying hydrated

These are great places to start for any child.

But here's where testing can be really helpful.

If you've already made some solid changes and you're still not seeing the improvements you're looking for, testing can help take some of the guesswork out of what to do next. 🔍

Instead of trying one supplement after another and hoping you've picked the right one, testing can sometimes give you a clearer picture of where your child's individual needs may be.

🧠 Nutrient status
🦠 Gut health
🧬 Certain genetic factors
⚖️ Other individual factors that may be relevant

And I'm definitely not suggesting that every child needs every test.

For me, it's about using testing when it can actually add value.

So if you're wondering where to start...

👉 Start with the foundations.

👉 Give those changes some time.

👉 If you've hit a plateau or you're wanting a more personalised approach, that's when testing may be worth considering.

There really isn't a "perfect" place to start. 💚

It's about taking the next step that makes sense for your child and your family.

If you'd like to learn more about the connection between food, mood and behaviour, I've created a free Food, Mood & Behaviour Blueprint to help you get started.

🔗 Grab your free copy here
https://resources.ruthfellowes.com.au/food-mood-blueprint

03/09/2026

🧠 There’s more to the ADHD nutrition picture than dopamine!

When we talk about nutrition and ADHD, we often focus on things like protein, iron, magnesium and omega-3s.

But there are other pieces of the biochemical puzzle that deserve some attention too.

Two of these are oxidative stress and inflammation.🔥

So what does that actually mean for your child?

✨ Oxidative stress occurs when there’s an imbalance between free radicals and the body’s ability to neutralise them with antioxidants.

The brain has a very high demand for energy, which means it can be particularly vulnerable to oxidative stress.

Research has found differences in markers of oxidative stress in some people with ADHD, although this is an area we are still learning more about.

🔥 Inflammation is another piece of the puzzle.

Oxidative stress and inflammation can influence each other, and both can affect how cells function.

Because the brain and immune system are closely connected, these processes may also influence things like mood, cognition and brain function.

So what can we do through food? 👇

🥦 Include plenty of colourful vegetables
🫐 Add antioxidant-rich foods like berries
🥬 Include leafy greens
🐟 Include omega-3 rich foods
🥜 Add nuts and seeds
🍎 Focus on whole, minimally processed foods
🌱 Support a healthy gut microbiome

And no, this doesn't mean your child needs to eat a "perfect" diet! 🙌

It’s about consistently giving their growing body and brain the nutrients they need. 💛

This is one of the less obvious pieces of the ADHD nutrition puzzle, but it’s an interesting one to understand.

If you want to learn more about how food can influence your child’s food, mood and behaviour, I’ve created a FREE Food, Mood & Behaviour Blueprint.

🔗 Grab your copy here
https://resources.ruthfellowes.com.au/food-mood-blueprint

01/09/2026

🍦Ice cream that actually gives your child’s brain a little more nourishment? Yes please!😋

If your child loves ice cream but you’d like their afternoon treat to include a bit more nutrition, this one is definitely worth trying. 💛

Cottage cheese ice cream might sound a little strange, but trust me, it’s surprisingly creamy and delicious!

The best part? It’s packed with protein, making it a more nourishing option than a typical ice cream.

For kids with ADHD, including protein regularly throughout the day can help support steadier energy and keep them feeling satisfied for longer. 🧠✨

🍌 What you need:

🥛 1 cup full-fat cottage cheese
🍌 1 ripe banana
🍯 1 tbsp honey or maple syrup
🍫 1 tbsp cacao powder, optional
🍓 ½ cup frozen berries, optional

👩🍳 How to make it:

1️⃣ Blend the cottage cheese, banana and honey or maple syrup until completely smooth. This is important because nobody wants cottage cheese lumps in their ice cream! 😂

2️⃣ Add your cacao or frozen berries and blend again.

3️⃣ Pour into a shallow container and freeze for around 3 hours.

4️⃣ For a creamier texture, stir it after the first hour.

And that’s it! 🙌

You’ve got a delicious, protein-rich treat that feels like dessert while giving your child a little extra nutritional goodness.

💡 A little tip: Let your child choose the flavour. Chocolate or berry? Giving them some control can make trying something new much easier.

👇 SAVE this recipe for the next hot afternoon when everyone is asking for ice cream!

29/08/2026

Could zinc be one of the missing pieces when it comes to your child’s ADHD? 👀

Zinc is one of those nutrients I don’t think gets enough attention when we’re talking about kids with ADHD.

It’s involved in 300+ processes in the body and plays an important role in brain function - including attention, learning, mood and regulation. 🧠

But here’s the bit I find really interesting…

Zinc also plays a role in taste and smell.👃👅

So if you have a super-fussy eater with a tiny list of foods they’ll eat, zinc is definitely one nutrient worth having on your radar.

Because you can end up in a bit of a cycle:

👉 Low zinc can affect taste
👉 Food becomes less appealing
👉 Your child eats fewer zinc-rich foods
👉 Zinc intake drops even further 🔄

Other signs that may be worth looking at include:

✨ Poor appetite
✨ Attention difficulties
✨ Hyperactivity or impulsivity
✨ Anxiety or mood swings
✨ Learning difficulties
✨ Tics or twitches
✨ Sensory sensitivities
✨ Big emotions or meltdowns

Of course, these signs can have lots of different causes, so they don’t automatically mean your child is low in zinc.

But it’s a nutrient I wouldn’t overlook. 💛

Good food sources include:

🥩 Red meat & lamb
🦐 Seafood
🌱 Pumpkin seeds
🥜 Cashews
🫘 Lentils & chickpeas

And if your child is really fussy, getting enough zinc from food can be HARD.

This is why I’m such a big believer in looking at the whole nutritional picturerather than guessing which nutrient might be missing. 🧩

If you’re wondering "How do I actually know what my child is missing?", this is where my Nourish Programs can help.

Rather than guessing and adding supplement after supplement, we use targeted nutritional testing to get a clearer picture of your child’s nutritional needs, along with an individual plan for what to do next. 🌱

Stop guessing. Start with the information you actually need. 💛

🔗 Head to this page to find out more about the Nourish Programs.
https://ruthfellowes.com.au/nourish-program/about-the-nourish-program

28/08/2026

“How long until I see a difference in my child’s behaviour?”

This is one of the questions I get asked ALL the time. ❤️

And honestly, I get it.

When you’re making changes to your child’s diet and nutrition, you want to know when you might actually start seeing a difference.

The tricky part is… there’s no magic number of days or weeks.

Every child is different. Their nutritional starting point, what you’re changing and how consistently those changes are made can all affect the timeline.

But here’s a general guide I like to give parents. 👇

✨ Weeks 1–4

You may start noticing little changes in things like sleep, appetite or mood.

These can sometimes be the first clues that the body is responding.

✨ Weeks 4–8

This is when you may begin to notice more consistent changes in focus, behaviour and emotional regulation.

And I really emphasise CONSISTENT here.

One good day doesn’t necessarily tell us much. We’re looking for patterns over time. 🙌

✨ 8–12+ weeks

If your child has more complex nutritional or gut issues, it may take longer to see meaningful, stable changes.

And that doesn’t automatically mean nothing is happening.

Sometimes the body simply needs time and consistent support. 🌱

One thing I DON'T recommend is changing 10 things at once and expecting a completely different child by next Tuesday! 😂

Nutrition isn’t generally a quick fix.

It’s cumulative.

Small changes, made consistently, can add up over time. 💛

👇 If you’d like to understand more about the connection between what your child eats, their mood and their behaviour, grab my FREE Food, Mood & Behaviour Blueprint.

🔗 Here's the link - it’s a great place to start.
https://resources.ruthfellowes.com.au/food-mood-blueprint

27/08/2026

If your kids love those chewy rice-style snack bars but you’d rather know exactly what’s going into them… you’re going to want to save this one! 😍

I’m a big believer that healthy eating with kids doesn’t have to mean taking away all the foods they love.

Sometimes it’s simply about making a homemade version with ingredients you’re happy to put in their lunchbox. 💛

These homemade LCM-style bars are super easy to make and perfect for school holidays, lunchboxes or those inevitable “Mum, I’m hungry!” moments. 😂

✨ You’ll need:

🌾 2 cups puffed rice
🌾 1 cup rolled oats
🍯 ½ cup honey or rice malt syrup
🥜 ⅓ cup peanut or almond butter
🍫 ¼ cup dark chocolate chips (optional)
🧂 Pinch of sea salt

Here’s how to make them:

1️⃣ Line a small baking tray with baking paper.

2️⃣ Gently warm the honey and nut butter together in a saucepan until smooth.

3️⃣ Remove from the heat and stir through the puffed rice, oats and salt.

4️⃣ Fold through the chocolate chips if using.

5️⃣ Press firmly into the tray and refrigerate for at least an hour.

✂️ Slice into bars and they’re ready to go!

What I love about homemade snacks like this is that you can keep the ingredients simple while still giving your kids something that feels like a treat. 🙌

And you can easily make them your own, swap the nut butter if needed, leave out the chocolate or add your favourite extras.

💡 Lunchbox tip: Store them in an airtight container in the fridge for up to a week, or freeze them individually so you always have a snack ready to grab.

👉 SAVE this recipe for your next snack-prep day! And be sure to follow me.

25/08/2026

We talk about gut health a LOT when it comes to ADHD… but can probiotics actually make a difference? 🤔

The research is getting really interesting. 🦠🧠

Your gut isn’t just responsible for digestion. Your gut bacteria communicate with your brain and are involved in processes that can influence mood, behaviour and brain function.

There’s also growing research looking at probiotics and neurodevelopmental conditions, particularly autism, and increasingly ADHD.

And then there’s what parents often notice when they consistently support their child’s gut health. 💚

✨ Better sleep
✨ Calmer moods
✨ Improved appetite
✨ Less bloating and gas
✨ More regular bowel movements
✨ Fewer tummy troubles

Now, I’m not saying probiotics are a magic fix for ADHD, they’re definitely not.

And the right probiotic can be very individual. What works beautifully for one child may not be the best choice for another.

But if your child is experiencing things like:

👉 Constipation or diarrhoea
👉 Gas or bloating
👉 Picky eating or poor appetite
👉 Sleep issues
👉 Irritability or anxiety
👉 Frequent tummy troubles

…it might be worth taking a closer look at what’s happening in the gut. 👀

Because sometimes the clues to what’s going on with behaviour aren’t actually where we expect to find them.

This is why I’m such a fan of looking at ADHD through a whole-body lens. 🧩

If you’d like to understand more about the connection between what your child eats, their mood and their behaviour, I’ve created a FREE Food, Mood & Behaviour Blueprint to help you get started.

💛 Grab your copy here https://resources.ruthfellowes.com.au/food-mood-blueprint

Ruth Fellowes Food Mood Mind

10/09/2026

08/09/2026

05/09/2026

04/09/2026

03/09/2026

01/09/2026

29/08/2026

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