Eating With Mental Health Challenges: Dietitian Help When Motivation Is Low
Tip 1: Keep Your Body Topped Up With Gentle Fuel
When Your Mood Dips, Your Appetite Might Disappear - But Your Body Still Needs Fuel.
Eating small amounts regularly helps you avoid the crash and keeps your energy steady.
You don’t have to wait until you’re starving. A little food throughout the day makes a big difference.
Think of it like topping up a battery before it runs flat. It doesn’t take much - just a couple of crackers, half a banana, or a spoonful of yoghurt - to give your body a helpful nudge.
Set reminders on your phone or associate small snacks with daily routines.
For example, a handful of nuts after brushing your hair or a smoothie while your kettle boils.
Tip 2: Create A List Of Easy, Feel-Good Meals
It helps to have a few go-to meals you can make with almost no effort.
These are your “no-pressure” meals for the days when motivation is low.
Ideas could be:
- Toast with peanut butter
- Instant oats or cereal
- Fruit and yoghurt
- A smoothie with frozen fruit
Don’t worry about variety or presentation. The goal is simply to eat.
It’s helpful to write these meals down somewhere visible - a notepad, your fridge, or your phone.
If you live with others, let them know your list.
They might be able to help prepare or remind you gently when you need it most.
Tip 3: Keep A Reliable, No-Stress Grocery List
A short, familiar list of basics can be a lifesaver.
Keep it stuck on the fridge or saved on your phone.
Some helpful options:
- Frozen meals or veggies
- Bread and spreads
- Tinned soups or beans
- Crackers and cheese
- Fruit that lasts (like apples or bananas)
Try writing down 5–7 items that always feel safe or comforting.
You can even keep an online cart ready to go - so if someone offers help, they can grab exactly what you need without extra mental effort.
When shopping feels impossible, asking a friend, support worker, or family member to pick up those basics can take the pressure off.
Tip 4: Use Visual Cues To Remind Yourself To Eat
Sometimes you just forget - especially when your mind is busy.
Try setting gentle reminders: an alarm, a fridge chart, or even a text from someone you trust.
Consider pairing meals with another habit you already have.
Drink your tea? Have toast with it. Scroll your phone? Add a snack while you do.
A colourful note on the fridge that says “Food helps” or “Have you eaten?” can be a kind, consistent presence on harder days.
Tip 5: Make Snacks Visible And Easy To Grab
If it’s easy to reach, you’re more likely to eat it.
Put your snacks where you’ll see them - on your desk, near the kettle, or beside your bed.
Some great options:
- Muesli bars
- Trail mix
- Rice cakes
- Fruit bowls
Pre-portion your snacks if you’re up for it.
A few containers or small bags make things easier when energy is low.
You’re not just feeding yourself - you’re building a little system that says, “I care about me.”
Even leaving a small plate of food out on your table can serve as a physical reminder.
Tip 6: Choose Warm, Comforting Foods That Soothe
Warm meals feel grounding and comforting.
Even something small - like a toasted sandwich, soup, or porridge - can bring a sense of comfort and care.
If cooking feels like too much, microwave options or heat-and-eat meals can be excellent allies.
Focus on warmth and ease rather than effort.
Herbal teas, warm milk, or even a heated wheat bag can also calm your nervous system alongside a warm meal.
Food is one of the gentlest ways to connect with your body when emotions are loud or overwhelming.
Tip 7: Let “Good Enough” Be Your Goal
There’s no need for a perfect plate. Some days, food looks like a sandwich or a bowl of cereal.
That’s okay - it still matters. A “good enough” meal still supports your body.
There’s strength in doing what you can with what you have.
Think of it this way: it’s like brushing your teeth.
You might not floss and rinse every time, but the basics make a difference.
In the same way, showing up for yourself with a slice of toast is worth celebrating.
Release the idea that meals have to be “balanced” to count. They already do.
Tip 8: Lean On Others - You’re Not Alone
Support Isn’t Weakness. It’s Wisdom.
If you have a support worker, friend, or loved one, let them help.
A small assist - like cooking together, shopping, or checking in - can make food feel lighter.
You’re not a burden. You’re doing your best, and that deserves care.
In fact, many people feel grateful to be asked.
It creates connection - and reminds both of you that you’re not alone in this.
Even sending a message like, “Can you remind me to eat today?” is an act of bravery and self-kindness.
Tip 9: Plan Ahead On Days When Energy Is Up
Use your brighter moments to stock up for the slower ones.
Cook extra and freeze it. Prep snacks. Make a list for next time. This isn’t pressure - it’s preparation with kindness.
Think of it as the future-you receiving a small gift from today-you.
That extra portion of pasta? A warm bowl on a hard night. That sliced fruit? A soft landing when your mood dips.
Planning doesn’t have to be formal. It could be as simple as writing down what’s in your fridge or making a little food station on your bench.
Tip 10: Talk To A Dietitian Who Understands Mental Health
You don’t need a strict plan. You need someone who gets how life really feels - someone who listens, helps, and gently guides.
A Dietitian can help you:
- Build meals around your energy levels
- Create small, steady routines
- Make food easier and more enjoyable
- Find options that support your mood and mental health
Together, you can figure out how to bring more ease to food - whether it’s grocery ideas, safe food lists, sensory needs, or managing appetite swings.
You’re allowed to feel better. One step, one bite, one breath at a time.
What Helps You On Low Days? Let’s Chat
We’d love to hear your ideas or support you if you’re feeling unsure.
You can message us with questions or book a relaxed, no-pressure session.
Food can feel good again - even during the rough patches.
Let’s take that step together. You’re not starting from zero.
You’re building on everything you’ve already done - and we’re here to walk beside you.
