Tips for when eating is hard

There are various challenges that can make eating a struggle. It may be due to a decreased appetite, body image issues, or the need to adhere to a specific meal schedule, all of which can turn eating into a burdensome task.

If eating feels challenging, it often feels simpler to skip a meal with minimal immediate impact. Yet, over time, the cumulative effects can lead to issues like irritability, fatigue, negative body image, increased restriction, malnutrition, and more.

Next time you encounter a similar situation, rather than missing the meal, consider keeping in mind the following 4 tips:

1. Approach each meal individually - Instead of fixating on your past or future meals, concentrate on the present moment and engage your senses. Avoid dwelling on the calorie, sugar, or fat content of the food, as overthinking can trigger unnecessary anxiety and potentially result in skipping meals.

2. "Mechanical" eating - In the field of Dietetics, the term "mechanical" eating refers to following a regular eating schedule, even when you do not feel hungry. This structured eating routine ensures that your body receives the necessary nourishment, even in the absence of hunger signals. It is common to lose hunger cues after a period of restriction, therefore, one clinical strategy is to adopt the 3-3-3 method: consuming 3 meals and 3 snacks daily, or eating every 3 hours.

3. Straightforward and nourishing meals - You don't need elaborate dishes. It can be exhausting to constantly prepare meals three times a day for yourself and others. Combining snack foods creatively can result in easy and fast meals that serve their purpose. For instance, having yogurt with granola along with pita chips and guacamole can offer a well-rounded meal to support your overall well-being.

4. Opt for nourishing drinks - When you find it difficult to eat, consuming liquids can be a more manageable option. If you are struggling to eat or using lack of time as an excuse, liquid calories can help you meet your nutritional needs. Supplements can serve as a decent substitute for meals by offering a comprehensive mix of essential nutrients! Advice: Avoid depending on supplements for an extended period. Optimal support for the body involves consuming a diverse range of foods to help maintain a healthy digestive system.  

If you find that eating remains a challenge, keep in mind that you do not have to solve everything by yourself. An additional step you can take is Reaching out - Inform someone about your difficulties so that you can receive support and stay responsible. Select individuals you have confidence in and who are easily accessible.