ADHD Strategies: Eating
This post is a continuation from ADHD Strategies Part 1 and Part 2.
Individuals with ADHD (Attention Deficit Hyperactivity Disorder) struggle with a number of daily tasks; one of which is eating.
There are many reasons for this, loss of appetite due to medication or not eating quickly enough, forgetting to eat, becoming overwhelmed with what to make, or becoming overwhelmed with the number of steps or the amount of ingredients needed in the meal.
It can be easy to forget to eat when an individual is struggling with an overactive mind or become hyper focused in their current activity they are doing. Any individual can forget to eat times; however, individuals will experience this more often and will sometimes go all day without eating. Other times, cooking can seem overwhelming with what to make or having too many steps in the recipe. Or maybe by the time the meal is ready, the hunger is gone. All reasons why it seems easier to not eat instead. However, when the body is not given the nutrients it needs, one can start to become irritable, confused, or fatigued, along with other symptoms over time if the body is not getting the right foods. Listed are some strategies to help.
Three levels of eating
Sometimes cooking can seem like a mountain. Making something based on an individual’s energy level can help.
Level one: low energy
Frozen foods, whether it is frozen dinners or frozen ingredients, protein, veg, starch
Premade dinners from grocery stores, usually found near the deli
Canned or premade soups, premade chicken or tuna salad with crackers
Level two: moderate energy
Sandwiches, turkey and cheese, grilled cheese, PB & J
Boxed pasta or Mac and cheese
Salads
Smoothies
5 ingredient meals (@adhd.dietitian on Instagram has some great ideas)
Level three: high energy
A Pinterest, TikTok, or Instagram recipe
Cookbook recipes
More elaborate, time consuming meals
Lean into your hyper focus
People with ADHD can get fixated on certain meals. When it’s hard to think of something else to eat, eat your hyper focus meal. If it is less stressful to eat the same breakfast, lunch, and maybe dinner every day, then that is one less thing you have to make a decision for. A new hyperfocus meal will always be ready to take the place of the current one once it is no longer enjoyable.
Snack bar
Getting a snack bar started might be overwhelming at first, but you can start out with prepackaged snacks at the store, such as granola bars, peanut butter crackers, or beef jerky. Eventually this can be expanded into the fridge with fruits and veggies. This creates the opportunity to quickly grab something to eat if you don’t have the time or energy to make a meal.
Keep your food visible
It can be easy to forget about produce when it is in drawers. Try putting condiments and like items in the drawers (you will get them when needed) to put food items in visible sight so they are not forgotten.
White Boards
Having a whiteboard on your fridge with a list of what is stored inside can also be helpful. This can help you avoid spending five minutes looking for something that you don’t actually have or forgetting to eat something that is hiding in the fridge.
Set an alarm
On busy days, remember to set an alarm as a reminder to eat.
Here at Atlanta Wellness Collective, we want to help. We have both counselors and a Registered Dietitian who can help. For support, contact us or request an appointment online.
This blog post was written by Amanda Shyer, MA, LAPC, NCC in collaboration with Wells Ross, RD, LD.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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