On tough days, weeks, or even longer stretches, eating can feel overwhelming and easily get pushed aside. But even when it’s hard, nourishing your body remains essential—especially since under eating is linked to worsened mental health. In this blog, I’m sharing a few techniques that have helped my clients make eating more manageable on difficult days.
Create a List of Meal and Snack Defaults
Having a go-to list of meals and snacks that require little to no preparation can make it easier to stay on track. You might opt for foods that are lower in volume and require less effort to eat. If food seems unappealing, opt for more neutral flavors and textures. Or, trying new recipes may also help reignite your interest.
Try to choose 3-5 options that are simple, easy to grab, and doable, for example:
Snacks:
Protein bar and fruit
Yogurt and granola
Chips and hummus
Banana and peanut butter
Meals:
Turkey sandwich
Tuna salad and crackers
Smoothie
Yogurt or oatmeal bowl
Avocado or peanut butter toast
Rice and bean bowls
Establish Regular Eating Times & Have Reminders
Write your meal times in your agenda or set alarms to remind you to eat. Keeping a routine can make eating feel more structured and less overwhelming.
Eat with Your Support System
Having meals with a support system or sharing meal pictures with them can help with accountability. There’s no need for perfection—just a gentle way to stay connected and supported.
Pair Eating with Another Activity
Eating while watching a comfort show, listening to music, or chatting with a friend can make meals feel more approachable. Pairing food with something enjoyable can help ease the process, as long as it isn’t too distracting.
Utilize “First Bite” Momentum
If eating feels overwhelming, commit to just one bite. You don’t have to finish everything—just start. Often, the first bite helps trigger appetite cues.
Grounding Before Meals
If anxiety is high, try calming activities before eating, for example:
Holding a hot or cold object noticing temperature change
Trying to find a color in the room
The 5-4-3-2-1 method (counting down from 5 and then standing up, counting
down from 5 and then walking to the kitchen, etc)
Picking an object and describing it to yourself using all 5 senses
Remind Yourself That Perfect Eating Doesn’t Exist
The priority is meeting your energy needs. Not every meal has to be nutrient-dense or colorful. It’s okay for eating to look different during hard days, weeks, or even longer stretches. By focusing on consistency over perfection, we can create sustainable habits that nourish our bodies without added pressure.
Looking for support? Work with an eating disorder dietitian at Kirchoff Nutrition Therapy today!
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