7 Easy Ways To Help You Eat When The Thought Of Food Makes You Sick
So many people constantly say they want to lose weight, wish they could eat less, or wish they weren’t hungry as often. I used to be one of them, but that’s how I learned the hard way to be careful what you wish for. It wasn’t overnight that I lost my appetite, it took months. So I didn’t think it was a big deal.
At first, I thought ‘Great! I finally get to lose weight and don’t have to constantly meal plan all the time!’ But over time it got worse and worse until I got to the point that the thought of food made me nauseous. That’s how I found out I have Crohn’s disease. So as someone who has had the worst possible appetite, let me share with you how I deal with it:
1. Talk to your doctor:
First, you need to find out what is causing your poor appetite and come up with a plan with your doctor about how to deal with the cause. Sometimes treatment can take a while to take effect so also discuss medications that would treat symptoms such as nausea or acid reflux, in the meantime.
2. Small meals and different plates:
The first thing most people will tell you about dealing with a low appetite is to eat smaller meals. The part they won’t tell you is to change your plate size. For some people bigger plates can make portions feel smaller and easier to finish, but for others like me, big plates can be overwhelming. The worse my appetite gets, the smaller the bowl I use. Whichever works for you, the goal is to make it easier to eat more by making the portion feel smaller.
3. Aim for nutrient-dense:
If you’re still able to eat different foods, go for the ones that have more protein, nutrients, or calories (depending on your needs). For example, if you need protein fill your plate with more meats, eggs, or beans. Leafy green vegetables will give you a lot more nutrients than cucumber or celery will. Baked goods may not have a lot of nutrients, but they do have calories and that’s also something your body still needs.
4. Eat whatever you want:
Yes, I know the issue is not wanting to eat, but if your appetite gets to the point of being so bad that you only want to eat one meal a day, any food is good for you. The few times you are craving something, go for it! If all you want to eat is a handful of candy and cookies, do it. If you want take-out instead of a home-cooked meal, get it. Junk food is better than no food.
5. Always have snacks:
Shelf-stable snacks are your friends! Crackers, cereal, and granola bars are great options that you can have on hand. And when I say always, I mean put them everywhere so you always have something in reach. In your bag, your car, your desk, even your nightstand. The less time it takes you to get food when you’re finally craving it, the better.
6. Drink your calories:
Eating is so hard sometimes, but drinking might be more doable. Protein drinks, smoothies, and milkshakes are great options with more substance when meals feel overwhelming. Sports drinks are also a great option to help you get electrolytes.
If you want something salty, you can drink chicken broth (or whatever your favorite meat is) or vegetable broth, or turn your salad into a smoothie. Soups are another way to drink your calories, but since it’s served like a meal, it can feel heavier. One way to get around that is to put your soup in a mug! It might feel odd but what matters is that you’re getting something in your belly.
*Bonus: Straws can help you drink more liquid at once!
7. Don’t eat alone:
We, humans, are social creatures. When you eat, have someone else eat with you. Having a conversation while eating can also help distract you so you don’t notice how much you’re actually eating. Plus it’s a nice way to lift your spirits.
Talk with your family and friends about the issues you’re going through so they can help. Obviously, they can’t eat for you, but they can help encourage you to take a few more bites. Communication can also help avoid uncomfortable comments that come from ignorance.
Ultimately, it’s important to remember that everyone’s experience with Crohn’s disease is different. What works for one person may not work for another, and it may take some trial and error to find the right approach for you. However, by staying informed about your condition and working closely with your healthcare team, you can find ways to manage your appetite issues and feel more in control of your health and well-being.