Feeding Self with “Low Spoons” and/or as a Selective Eater
AuDHDers may have challenges with feeding themselves due to sensory preferences and/or executive functioning differences.
Our biggest recommendation is to work with your brain, rather than fight against it to ensure healthy nutrition and hydration. Remember: Fed is Best.
Tips for when executive functioning makes eating difficult:
Reduce the amount of steps needed to prepare/cook food by purchasing pre-cut veggies, pre-prepared meals, steam bagged frozen veggies, etc
Consider investing in meal kit plans like Hellofresh, HomeChef, etc that send recipe cards and already prepped ingredients
Do bulk meal prepping! Spend one day a week preparing several meals to have ready to eat for later
Utilize less intensive methods of cooking, such as a crockpot, air fryer, or microwave
Have stocked ingredients for simple meals when low on energy, like ready-to-eat tuna packs, peanut butter, protein bars, etc
Tips for when sensory preferences (i.e. limited amount of safe foods) makes eating difficult:
Drink water after something you might not prefer.
Eat what you prefer, but consider balancing with other options if safe foods tend to be within specific food groups
Save the preferred part of the meal to eat last - it’s like a reward!
Give permission to release expectations of what a meal “should” look like. Many healthy individuals consume small, protein/fiber rich “snack plates” more often throughout the day. Your meals don’t necessarily need to be 3 strict, larger meals if meeting nutritional needs.
If fruits and vegetables are challenging to eat, consider hiding them in smoothies or other means.
Consider supplementing your nutritional needs with vitamins (consult a doctor first)
Take inventory of your safe foods - do you notice a trend in taste or texture profile? See if you can expand on your repertoire by selecting other foods similar to these
Consider food chaining or changing preferred foods slightly to explore newer options
Other considerations:
It is valid to accommodate yourself by avoiding certain foods that trigger your senses. You do NOT have to force feed yourself constantly.
Try to release yourself of internalized ableism when it comes to preparing meals.
Remember that many medications that are often prescribed for ADHD or other conditions can impact our appetites.
Be conscious of your relationship with food and seek support from professionals as needed.
Contributors: Kaitlyn, Kathaniel, Nik