Eating small frequent meals and “snacks” versus forcing 3 large meals

• Eating smaller portions can be less overwhelming when appetite is low

• Eating every 3-4 hours can help maintain blood sugar/energy and help stabilize mood and emotions

• Focus on “grazing’ and nourishing your body often rather than feeling pressured to eat large meals

Choose cold (pre-made or homemade) salads

• Cold salads tend to be well tolerated since they also don’t produce strong smells/odor are very quick to prepare (foods with longer cooking times can create more smells and be unpleasant when desire to eat is low)

• Tuna, egg, chicken, or bean salad are easy options to keep on hand. You can put them on a slice of bread, dip with crackers/pretzels, or even eat by itself with a spoon

Utilize smoothies or protein shakes as needed

• Stock your freezer with frozen fruit and add this to yogurt and milk for an easy homemade smoothie. Frozen fruit is preferred to reduce waste (and not feel pressured to eat it every day)

• When appetite is low, drinking calories is much easier than eating them. Utilizing milk, smoothies, bone broth, and protein shakes can be very helpful to “fill in the gaps” when eating is more difficult

Incorporate “safe” and “comforting” foods

• Preserving joy from the little things is so important. Find joy and comfort from food when possible

• This may be a favorite cereal, packaged instant oatmeal, or a baked potato

Lead with plants

• Plant-based foods are nutritious and also require little to no prep

• These can be stocked in your pantry and last longer than refrigerated items (reducing number of grocery shopping trips)

  • Stocking your pantry with nuts, seeds, trail mixes, canned beans, roasted beans, popcorn, granola bars, 90-second brown rice or quinoa packets, and oatmeal for quick “throw together” meals and snacks can be so helpful!