Improving Eating, Hydration, and Nutrition

Create a Consistent Eating and Hydration Routine

Set Regular Meal Times

• Choose times for breakfast, lunch, and dinner that fit into your day and stick to them. If needed, use a timer or reminder on your phone.

• Example: Set reminders at 8:00 AM, 12:00 PM, and 6:00 PM for meals, and a reminder at 10:00 AM and 3:00 PM for snacks.

Use a Visual Schedule or Calendar

• Write down your meal and snack times on a calendar or create a meal plan for the week. Visual schedules can help you stay on track and reduce anxiety about what to do next.

• Use apps like Google Calendar or a simple paper planner to keep track.

Simplify Meal Preparation

• Plan simple meals you enjoy and can prepare easily, reducing the need for decisions during mealtimes. Keep a list of go-to meals with ingredients on hand for quick preparation.

• Example: Have snacks like pre-cut fruit, pre-packaged salads, or simple meals like rice and beans.

Manage Meal Size and Frequency

Focus on Small, Frequent Meals

• Instead of three large meals, try eating smaller meals throughout the day. This can help with both managing anxiety and making meals feel less overwhelming.

• Aim for 3 main meals and 2-3 snacks. If you feel anxious or overwhelmed at one time, having smaller, more frequent meals might help.

Use Pre-Portioned Snacks

• Pre-portion snacks like nuts, trail mix, fruit, or vegetables. Having them ready-to-eat makes it easier to follow through with eating, even during moments of low motivation or anxiety.

• Use containers or snack bags to help manage portions.

Choose Balanced, Nutrient-Rich Foods

• Ensure your meals include a good balance of protein, carbohydrates, healthy fats, and fiber to maintain energy and support mood. This can help regulate both physical health and anxiety.

• Examples:

• Protein: chicken, tofu, beans

• Carbs: whole grains (brown rice, quinoa), potatoes

• Healthy fats: avocado, olive oil, nuts

• Vegetables: leafy greens, broccoli, carrots

Stay Hydrated

Set Hydration Reminders

• Use a hydration app or set alarms every 1-2 hours to remind you to drink water.

• Carry a reusable water bottle with you so it’s always visible and easily accessible. Choose a bottle that you can refill throughout the day.

Keep Water Visible and Accessible

• Keep a water bottle in places where you spend a lot of time, like near your desk, on your bedside table, or in the kitchen.

• If you find plain water boring, try adding a slice of lemon, cucumber, or mint to make it more enjoyable.

Track Your Intake

• Monitor how much water you’re drinking each day using an app or journal. Aim for 8 cups (about 2 liters) of water a day, but adjust based on your body’s needs.

Address Anxiety Around Eating

Create a Calm Eating Environment

• Try to eat in a calm, quiet space where you can focus on your meal. Reduce distractions such as loud sounds, clutter, or multitasking.

• Consider listening to calming music or using noise-cancelling headphones if you’re sensitive to background noise.

Slow Down While Eating

• Focus on eating slowly and mindfully. Avoid rushing through meals. Take time to chew your food, which can help you feel more satisfied and reduce stress about eating.

• Use techniques like counting your bites or taking deep breaths between bites.

Use Comfort Foods When Needed

• If anxiety makes eating difficult, incorporate comfort foods that feel safe and familiar. Foods you enjoy and that don’t overwhelm you can make eating less stressful.

• Gradually incorporate new, healthy foods over time, but don't pressure yourself to eat foods you're not comfortable with.

Support Strategies for Overcoming Challenges

Seek Nutritional Support

• A registered dietitian or nutritionist can provide personalised advice on creating a balanced diet.

• Look for practitioners who specialise in working with individuals with needs that are similar to your own, as they may be more attuned to your specific needs.

Explore Behavioural Therapy or CBT

• Cognitive Behavioural Therapy (CBT) or other therapeutic modalities can help make it easier to manage eating and hydration habits.

• A therapist can also help you address any negative or anxious thoughts that interfere with eating or maintaining hydration.

Check-In and Adjust

Track Your Progress

• Keep a food and water journal to track what you’re eating, your hydration, and any challenges you experience. This can help you identify patterns and make adjustments as needed.

• If anxiety becomes overwhelming, consider breaking meals into even smaller portions or eating at a different time of day.

Celebrate Small Wins

• Recognise the progress you make, whether it’s sticking to your meal schedule, trying a new food, or drinking more water. Celebrate these moments to reduce stress and anxiety around eating.

Adjust for Sensory Sensitivities

• If you have sensitivities to textures, smells, or flavours, make accommodations to ensure that your meals are comfortable. For example, you might prefer bland, soft foods or avoid spicy foods if they cause sensory overload.

Where to Find Support

Dietitians and Nutritionists

• Look for professionals who specialise in needs that are similar to your own (for example, a professional who specialises in sensory sensitivities). They can help you create a nutrition plan that works for your specific needs.

• Websites like the Academy of Nutrition and Dietetics can help you find a qualified dietitian.

Therapists (CBT or Behavioural Therapy)

• A licensed therapist, particularly one trained in Cognitive Behavioural Therapy (CBT) or Applied Behaviour Analysis (ABA), can assist with anxiety around eating, developing routines, and managing sensory sensitivities.

• Use directories like Psychology Today or TherapyDen to find a local or online therapist.

Useful Apps

• Apps like Headspace or Calm can assist with relaxation techniques and mindfulness to reduce anxiety around eating.

• Apps like Eat Love or MyFitnessPal can help track eating habits and hydration.

Family and Friends

• If possible, involve trusted family members or friends to provide reminders or encouragement to stay on track with eating and hydration.

Final Thoughts

Improving nutrition, hydration, and regular eating can be challenging, but with clear routines, the right tools, and support, it’s absolutely achievable. By breaking tasks down into manageable steps, addressing anxiety triggers, and seeking professional guidance when necessary, you can develop a sustainable plan for healthier eating and hydration. Don’t hesitate to ask for help from professionals and communities that understand your needs.