It’s OK Not to Be Excited About Food All the Time
How to feed yourself when you’re not in the mood to eat — or when you’re not craving any food in particular, according to a dietitian.
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Have you been feeling a sense of indifference about food lately? Like you know you have to eat, maybe you’re hungry, but you’re not necessarily feeling excited about your next meal? For many of us, the excitement of cooking elaborate meals has been quickly replaced with kitchen burnout. In today’s fast-paced world, meal fatigue has become more common due to stress, mental health challenges and decision fatigue. It’s easy to feel unmotivated about food, especially when balancing work, social obligations and overall well-being.
Ultimately, food is necessary for survival and is especially important during times of stress. Research in recent years has shown that chronic stress can disrupt hunger hormones like ghrelin and leptin, making it harder to recognize true hunger cues. I typically recommend eating a minimum of three meals per day, and if you prefer to break that up into smaller meals or want to throw in some snacks, that works too! The goal is to nourish your body with enough energy and nutrients so that it can function properly. Meals don’t have to be a thrilling experience every single time and eating can simply be the way that you obtain energy to keep your body functioning throughout the day. I know this sounds really dry and uneventful but it’s important to have honest dialogue about the times when we’re not feeling psyched about food. Stress, anxiety and depression can also have significant impacts on our appetite and you may find yourself not wanting to eat at all. Here are some things that may be helpful if you’re struggling with low appetite and/or aren’t motivated to cook:
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Plan complete meals with at least three food groups.
A can of tuna or fruit blended with water just doesn’t cut it. In order to get adequate nourishment and also feel satisfaction that can carry you onto the next meal, it’s important to plan meals with protein, carbohydrates and fat. Skipping out on key macronutrients can lead to energy crashes and increased cravings later. If motivation is low, keep meals simple and focus on easy-to-prepare options, for example:
- Tuna bowl with mayo, chickpeas and greens
- Quesadilla with cheese, beans and avocado
- Smoothie with yogurt, fruit and walnuts
- Pita with hummus and vegetables
- Boiled eggs with toast and avocado
All of these meals come together in minutes, require minimal prep and provide a range of nutrients. Snacks like fruit, nuts and nut butters on toast are quick, simple options for when you’re feeling hungry in-between meals.
Go for foods that are easy to digest.
If you’re struggling with appetite or digestion, opt for foods that are gentle on the stomach and support gut health. Chronic stress can slow digestion and cause bloating, so prioritizing gut-friendly options can help. Broths, blended soups and probiotic-rich foods like kefir or miso can be soothing and easy to digest. Tender cuts of meat in a brothy noodle soup or a warm bowl of oatmeal are great, comforting options for meals. Soups and broths are also incredibly comforting and there are ways to boost their nutritional profile to meet your energy needs. Blending lentils, chickpeas and other legumes into a thick puree adds a hearty dose of protein and is gentle on the stomach. Similarly, making smoothies out of your favorite fruits or vegetables and adding milk, yogurt or protein powder helps to make for a more complete drinkable meal.
Get help with meals.
You don’t need to make all your meals, even if they’re really simple. If you live with loved ones, be honest about how you’re feeling and ask for support in the kitchen. If that’s not an option, consider utilizing meal delivery services, frozen high-protein meals or pre-chopped grocery options to reduce the effort required. There’s no shame in making sure your basic needs are met, and it’s unrealistic to prepare meals from scratch regularly when you’re not in that headspace. Aim for meals that have some combination of protein, carbohydrates and fat so you’re sustained for a few hours.
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