When life gets hard, it gets harder to find the energy to do anything. When struggling mentally, a common side effect is lack of appetite. Depression and anxiety can cause someone to not finish meals or skip them entirely. Which is not ideal since food is fuel for our bodies to thrive. Lack of food impacts our energy levels and can cause weight loss and health problems, making depression even worse. It’s important to try your hardest to eat moderately healthy so you can still give your body what it needs to heal.
Research has found that certain foods can help boost your mood. These foods include:
Amino acid: tryptophan Examples: oatmeal, eggs, spinach, cheese, almonds, cashews, walnuts, sunflower seeds, turkey, tofu, soy milk, chicken.
Folic acid Examples: avocado, spinach, asparagus, broccoli, brussels sprouts, oranges, limes, lemons, grapefruit, kidney beans, peanuts.
Omega-3 acids Examples: salmon, tuna, flaxseed, chia seeds, walnuts, eggs, kiwi, avocados, berries, oranges.
Vitamin B12 Examples: red meat, chicken, salmon, yogurt, nutritional yeast, and many breakfast cereals.
Although you can incorporate a variety of foods that can improve your mental health, these healthier foods are not necessarily easy for someone to eat when they have no appetite. Some tips to consider when trying to not neglect your body when your mind is rotting:
Eat small, frequent snack/meals throughout the day.
Choose foods you enjoy and are easy to prepare. Stock up on already made, microwavable options (frozen veggies, rice, potatoes, mac & cheese).
Include nutrient-dense foods (fruits, veggies, protein) as often as you can.
Incorporate foods that can boost mood.
Set reminders to eat throughout the day to avoid forgetting to eat.
Below is a list of foods that I personally find the easiest for me to eat and prepare when I’m not feeling my best. DISCLAIMER: not all items listed are nutritious choices, but eating these foods are better than starving yourself while you're at your lowest.
Protein shakes/bars
Rotisserie chicken
Frozen meats
Eggs/egg whites
Protein shakes/bars
Frozen waffles
Mac & cheese (individual cups easiest)
Trail mix
English muffins
Toast/bread
Popcorn
Pretzels
Fruits
Yogurt/yogurt shakes
Crackers (whole-wheat is healthier)
Instant mashed potatoes
Fiber one bars/brownies
Oatmeal (add egg whites or protein powder for extra protein)
Pasta (add meat or microwave some veggies to add more nutrients)
Cereal- most cereals include Vitamin B12 or folic acid such as Cheerios, Fruity Pebbles, Cocoa Pebbles, Cap'n Crunch, Corn Flakes, Raisin Bran (you can even use a protein shake for the milk for extra benefit!)
ALWAYS REMEMBER:
Just because you feel bad doesn’t mean you should treat yourself badly as well. Be patient & kind to yourself and give your body what it needs to feel good. Reach out for help, always.
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