Autism Food List

Balanced Diet and Autism

Maintaining a balanced diet can be difficult for children with autism spectrum disorder (ASD). Children with ASD are more likely than children without ASD to reject foods based on:

• Texture or consistency
• Taste or smell
• Mixtures
• Brand 
• Shape 

If a child rejects foods from one or more food groups, they put themselves at risk for vitamin and mineral deficiencies that can affect their health. Studies show that children with autism are at risk for deficiencies in several vitamins and minerals, including:

• Vitamin A
• Vitamin D
• Vitamin K
• Calcium
• Fiber
• Potassium
• Magnesium
• Phosphorus
• Choline

What Diet Problems Should You Look Out For?

In general, if your child is eating food from all of the food groups and is growing well, there is no need to be concerned. However, there are some red flags to watch for. 

Contact your doctor or pediatrician if you notice any of the following in your child. 

• Eats less than 20 foods
• Rejects foods from one or more food groups
• Constipation
• Tooth decay
• Losing weight or not growing well
• Excessive weight gain
• Tiredness
• Pica (eating items that are not edible)
• Missing school as a result of eating problems
• Coughing or choking while eating
• Missing social opportunities due to eating problems 

Food List for Autism

The following lists contain whole foods that are good sources of the vitamins and minerals that children with autism often lack. When you make your personalized autism food list, you may add or subtract some foods based on food allergies, sensitivities, and personal preference. 

Foods Sources of Calcium

The following foods are good sources of calcium. 

• Nonfat or skim milk
• Nonfat or low fat yogurt
• Fortified milk alternatives 
• Cheese 
• Leafy greens (like spinach, broccoli, and kale)
• Tahini 
• Fortified fruit juice

Food Sources of Vitamin D

The following foods are good sources of vitamin D.

• Fish (like salmon, trout, tilapia, and tuna)
• Milk
• Fortified milk alternatives 
• Yogurt 
• Cheese
• Mushrooms
• Fortified fruit juice 

Food Sources of Vitamin A

The following foods are good sources of vitamin A.

• Leafy greens
• Tomatoes 
• Red bell peppers
• Cantaloupe
• Mango
• Fish
• Milk
• Eggs 
• Fortified foods 

Food Sources of Vitamin K

The following foods are good sources of vitamin K.

• Leafy greens
• Soybean and canola oils
• Meats
• Cheese
• Eggs 

Food Sources of Iron

The following foods are good sources of iron. 

• Fortified breakfast cereals
• Duck
• Beef
• Lamb
• Turkey
• Shrimp
• Shellfish
• Spinach
• Artichokes
• Beans
• Asparagus
• Green peas
• Sweet potato
• Prune juice
• Sesame seeds
• Cashews

Food Sources of Fiber

The following foods are good sources of dietary fiber.

• Fortified breakfast cereals
• Popcorn
• Oatmeal 
• Whole wheat crackers
• All vegetables
• All fruit
• Seeds and nuts (like pumpkin seeds, almonds, sunflower seeds)

Food Sources of Potassium

The following foods are good sources of potassium.

• Leafy greens 
• Water chestnuts 
• Plantains
• Butternut squash
• Broccoli
• Tomatoes 
• Artichoke
• Carrots 
• Pinto beans
• Avocado
• Onions
• Red bell pepper
• Beans
• Bananas 
• Most fruit
• Milk
• Yogurt
• Cheese
• Coconut water
• Meat and seafood 

Food Sources of Magnesium

The following foods are good sources of magnesium. 

• Leafy greens
• Nuts and seeds
• Whole wheat
• Rice 

Food Sources of Phosphorus and Choline

The following foods are good sources of phosphorus and choline.

• Dairy products
• Meat and seafood
• Eggs 
• Nuts
• Beans 

Why Is a Balanced Diet Important?

A well-balanced diet that includes all of the food groups provides the energy and nutrients necessary to grow and stay active. 

The food groups that make up a healthy, balanced diet include:

• Vegetables—all types 
• Fruits—especially whole fruit
• Grains—at least half should be whole grain
• Dairy—includes milk, yogurt, cheese, and fortified milk alternatives
• Protein food—includes lean meat, chicken, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products
• Oils—includes oils in seafood, nuts, and vegetable oils

10 Tips for Introducing New Foods

It can be a struggle to introduce new foods to children. Here are some tips to help make it easier. 

1. Offer choices—Let your child pick which food to try next.
2. Play with food—Make a funny face on their plate or a rainbow out of veggies. 
3. Pay attention to texture—Start with foods that have a smooth texture.
4. Go slow—Only introduce one new food at a time and serve new foods with ones they already like. 
5. Don’t use their favorite food as a reward—using your child’s favorite food as a reward for trying a new food may make your child feel that eating a new food is a chore. 
6. Get kids involved—Ask your child to help to cook a healthy dinner.
7. Try it first—Have an adult try the food first to show your child that it's good.
8. Offer food multiple times—It can take many tries before your child likes it. 
9. Use healthy alternatives —Swap out a favorite treat for a healthier alternative that looks and tastes similar. 
10. Keep a food diary—Food diaries can help you figure out what, when, and how much your child is eating.  

Conclusion

An autism food list is a useful tool to make sure your child gets the right amounts of vitamins and minerals they need to thrive. A food list will look different for everyone, but should include whole foods that are good sources of multiple essential vitamins and minerals. This is especially important for children with autism who are at risk for multiple vitamin deficiencies. 

‍Songbird Therapy is a technology-enabled provider setting a higher standard for children’s autism care. With a deeply passionate team and innovative technology, we’re building a world where every child can access world-class care at home, uniquely tailored to them.