What to eat when you don't feel like eating?

Some examples: Smoothie (include any combination of fruit, milk, yogurt, nut/seed butter, flax, chia seeds, etc) Fruit + Peanut/Almond Butter. Toast + Egg (toss in some avocado to get some delicious healthy fat, if you feel up to it!) Cheese quesadilla and salsa. Yogurt + granola.

liberatednutrition.com - No Appetite, No Problem (your body still needs food) - Liberated Nutrition

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Hi friends! This blog post is a contribution from my intern, Jennie. She is a current dietetic intern at the Massachusetts General Hospital finishing up her rotations to become a registered dietitian. Thank you, Jennie! Our world has a new norm. So far, 2020 has been entirely revolutionary with seemingly one gut wrenching headline after another. Our worlds have flipped and we are home more, around friends less, and alone with our thoughts for longer. Our nervous systems have been put through the ringer, with many of us cycling in and out of fight/flight/freeze mode in response to the tumultuous events around us. There is fear, uncertainty, and frustration, not to mention the huge change in routine for many who have the privilege of working from home. This likely contributes to increased cortisol, our body’s stress hormone, which under normal circumstances is always circulating at low levels. Under times of stress (like the majority of 2020 so far), our cortisol levels are elevated, which can cause normal hunger and fullness cues to be suppressed or muted (to our primitive brains, running from a proverbial tiger means that eating isn’t a top priority).

I feel the effects of these changes in my own routine, as well as in friends’ and families’ around me. How can we recreate the norm (or illusion of such) when the current ~norm~ is so foreign? How can we maintain our progress and confidence with eating and our bodies when the rest of our lives seem to be changing? How can I eat if I am not hungry at my usual mealtimes?

For those in recovery from an eating disorder or disordered eating, routine and consistency is key. Maintaining recovery and preventing relapse now includes new challenges and obstacles. Hang in there. Take a deep breath. You are not alone. Everyone is experiencing new challenges and changes, and lucky for us, adaptation is one of humans’ many skills. Albeit uncomfortable and new, we’ve got this. Something I have been hearing from multiple friends and family members is a lack of appetite during a time that, in any other life, would be a typical mealtime. Perhaps you don’t experience the same amount of hunger, or perhaps hunger approaches you differently while working in a different environment—that is a-okay! There is no wrong way to feel. What does remain constant, however, is that our bodies need a lot of food (more than we may realize). Our bodies are machines that, regardless of what we do each day, run on energy. That energy can’t come from caffeine or water or even sleep- it comes from food: our smoothies, our pizza, our salad, our ice cream. Without this energy, our bodies struggle to perform all the incredible things bodies do—create and maintain cells, fuel the brain, move blood, breathe, and the list goes on…. We’ve said it before, and we will say it again for the people in the back: there is no such thing as perfect eating, and you don’t have to be a “perfect” eater That’s right. Pizza is not “bad” or “good” in comparison to a kale salad—they’re just different. Also meaning that not feeling hungry isn’t “good” or “bad,” it is simply a message from our bodies indicating that they need fuel. That said, sometimes hunger is quiet or hard to interpret, as there is a lot of nuance with these cues. For some, a rumbling stomach may be the last sign of hunger when they are borderline “hangry”.

Some other signs of hunger may include:

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