Hey there! Welcome back to The Gibbons House blog! If you're new here, then hey and welcome!
Last week, we dove into the Spoon Theory, discussing energy levels, usage, and storage. Missed it? No worries! You can catch up on that post right here!
I wanted to bring it up again because this week, we’re going to explore how to eat healthily when your spoon stash is running low. If you're curious about what I mean by "spoons," feel free to check out the previous post for a deeper understanding!
Since moving out of my parents' house last April, I’ve discovered a real passion for cooking. I love transforming random ingredients into delicious meals, and I take pride in making them as healthy as possible. This is especially important to me because I know how crucial good nutrition is for those of us with chronic illnesses. While healthy food benefits everyone, it’s even more vital for us.
However, maintaining regular cooking habits can be tough when we’re unsure about our energy levels later in the day, week, or month. As someone with ADHD, I face not only physical energy and pain challenges but also fluctuations in motivation and dopamine. It’s all too easy to fall into the trap of ordering takeout, tossing a pizza in the oven, or just having a bowl of cereal because cooking feels overwhelming. This can lead to our bodies missing out on essential vitamins, minerals, and proteins, creating a downward spiral that’s hard to escape. But don’t worry—there are ways to prepare for these moments!
In this post, we’ll discuss why eating healthily is so important, particularly for neurodivergent and/or chronically ill individuals, and share tips on how to maintain healthy eating even when your energy is low.
Without further waffling, let's dive in!
Why eating healthily is important:
Our bodies rely on food and water to survive—these are fundamental human needs shared by nearly all organisms on the planet. Different components of our diet supply us with essential minerals, nutrients, and vitamins that keep us functioning at our best. Without these, various aspects of our bodies wouldn’t perform as they should.
As omnivores, we have the flexibility to consume both meat and plant-based foods.
Here’s a breakdown of the basic nutrients we need:
Proteins: Found in meats, eggs, dairy, and certain legumes, beans, nuts, and seeds, proteins serve as the building blocks for our muscles, organs, and tissues. They play a crucial role in repairing tissue after injuries or workouts, producing enzymes, regulating hormones, supporting our immune system, transporting and storing nutrients, and providing energy.
Fruits and Veggies: These colorful foods offer a wide range of vitamins, minerals, antioxidants, and fiber—everything we need to stay at our best and keep our digestive systems running smoothly.
Grains: This category includes wheat (used in flour and various products), rice, oats, barley, rye, corn, quinoa, and more. Grains are our primary source of carbohydrates, which provide energy, along with fiber and a variety of nutrients.
Fats: Sourced from both animals and plants, fats can be found in fish, dairy, avocados, nuts, and oils. They’re essential for energy, brain function, nutrient absorption, and regulating body temperature.
While recommended portions can vary depending on the source, a common guideline suggests that half your plate should be filled with fruits and veggies, a quarter with grains, and the remaining quarter with proteins.
It's recommended to eat at least 5 portions of different fruits and vegetables daily, with many health providers now encouraging an increase to 7 or even 9. These portions should be about the size of your hand and spaced throughout the day. Just eating 5 handfuls of apples doesn’t count—you need to mix it up! The more variety you include in your diet, the wider range of vitamins and minerals you’ll get.
Eating healthily is important for everyone, but it’s especially crucial for those of us with chronic illnesses and neurodivergent diagnoses. Ironically, it can be more challenging for us to maintain that variety in our diets.
Managing our symptoms through proper nutrition is key, and many individuals seek support from qualified nutritionists (I plan to do this myself when I am able!). Maintaining a 'healthy weight' is also beneficial, as it can relieve pressure on our organs, muscles, and joints, though I completely understand that this can be a struggle for some, impossible for others.
A varied diet can boost our immune systems, reduce inflammation, and enhance our overall quality of life.
And hey, indulging in a cheat meal now and then is totally okay! I have my fair share of pizza nights, but I often feel terrible afterward because my body hasn’t received everything it needs to function at its best.
Don't judge yourself if you can't cook a fresh meal. Allow yourself to save some spoons and cheat when needed. Be kind to yourself, you can't always be perfect and that's okay! There is no shame in doing things the way that work for you, so long as you are looking after your body.
I know it’s easier said than done, but here are some tips to help you maintain a varied diet, even on those days when you just don’t feel like it!
1 . Pre-prepared, Tinned or frozen fruit and veggies
Fresh fruits and vegetables provide the maximum nutrients, but they can be time-consuming to prepare. Pre-prepared options from supermarkets are convenient, as they often come peeled or sliced, but they tend to be more expensive and have a shorter shelf life.
Frozen fruits and veggies are a great alternative; they are usually more affordable, pre-prepared, and available in a wide variety, from peas and sweetcorn to mixed berries and smoothie packs. Plus, they have a long shelf life, allowing you to use only what you need without waste. Stores like Iceland often offer a good selection.
Canned options are the least healthy due to preservatives and added salts, but checking the ingredients can help you avoid unwanted additives. Tinned sweetcorn, tomatoes, and beans are pantry staples that can enhance quick meals. Canned fruits like peaches and oranges are also available and have a good shelf life, making them easy additions to your diet.
2 . Bulk cook when you have the spoons
You can approach meal prep in two ways, depending on your energy levels. One method is to cook an extra portion of your meal and freeze it for later. While cooked pasta doesn’t freeze well, you can freeze additional portions of meat, sauce, and veggies. Pasta is quick to prepare, so it won’t take much effort so it doesn't take much effort when you do need to cook it.
A favorite of mine is bulk-cooking jacket potatoes in the air fryer. I cook as many as fit in the basket for about an hour to an hour and a half, depending on size. I enjoy one fresh and freeze the others in freezer-safe bags. When I need a quick meal, I can microwave a potato and top it with baked beans or tuna and sweet corn from the pantry.
The second method is bulk cooking when I have more energy. I make soups, stocks, and sauces, freezing them in batches. This approach requires more effort upfront, but it pays off later when I can enjoy healthy, varied meals without much preparation. By preparing in advance, you ensure that you have nutritious options ready for when your energy is low.
3 . Have healthy snacks on hand
When you feel peckish, it’s easy to reach for quick snacks like crisps and chocolate bars, especially when healthier options require more effort, like peeling an orange. However, your body craves fuel, and it’s important to choose snacks that provide nourishment rather than just empty calories.
To make healthier choices easier, consider changing what you stock in your cupboard. During your next food shopping trip, look for healthy protein snack bars, easy-to-eat fruits, and yogurts. Canned or pre-packaged fruit can be a convenient alternative, offering a better option than junk food, even if it’s not the absolute healthiest choice.
You’ll likely feel better after consuming something beneficial for your body, and it only takes a few simple swaps in your shopping habits. While it’s fine to enjoy the occasional chocolate or crisps, having nutritious alternatives on hand can help you make better choices when hunger strikes. As someone with a sweet tooth, I understand the temptation, but making an effort to prioritize healthier snacks can be rewarding!
4 . Have easy go-to recipes
On days when you have a few spoons left but want a meal that is quick, easy, and healthy, it’s helpful to have a few go-to recipes that save mental energy! Some of my favorite easy meals include stir-fries, which are great for loading up on veggies, using random ingredients, and noodles with long shelf lives. Jacket potatoes are another option, as mentioned above. Pasta with a tin of tomatoes, some veggies, and whatever meat I have in the freezer is also a go-to, along with one-pan sausage meals featuring onions, potatoes, and any vegetables I have on hand. When my energy is particularly low, I often turn to frozen chicken or fish nuggets paired with frozen peas and sweetcorn. These meals are easy and almost effortless, especially if you’ve made them enough times that they become second nature! I struggle with remembering cooking times, so for these meals, I write the timings down on my phone. This way, I can look them up when needed without having to think!
5 . Tools to make your life easier
I have a variety of tools in my kitchen that make cooking easier. Some help alleviate the strain on my weak wrists, while others are simply time-saving or efficient. My favorites include my air fryer and slow cooker, both of which create tasty meals with minimal effort and help save money on the electricity bill!
I also use a "chopping box" with built-in blades that can dice or chop most ingredients into uniform pieces. This is great for even cooking, saves time during prep, and reduces strain on my wrists.
Additionally, I have a mini dishwasher that cuts down on the amount of washing up I have to do, allowing me to use more dishes and tools without worry.
Other tools worth considering are microwavable steamers for easy and quick vegetable cooking, and electric can openers. Don't hesitate to explore kitchen aids designed for disabilities; they can significantly ease your cooking experience and reduce stress! Work smarter, not harder.
6 . Healthy(ish) ready-meals
I’m quite picky when it comes to ready meals, as I often find most of them too salty and lacking in vegetables. However, there are companies that make healthier options, though they might cost a bit more, which I believe is worth it.
One of my favorite semi-ready meals is from Iceland—a prepared stir fry that comes with sauce, noodles, veggies, and meat all in one bag. I just throw it in the pan and cook it for 15 minutes, resulting in a healthy(ish) and super tasty meal that feels far from junk food.
It might take some trial and error to find a brand and style of ready meal that you like, so be sure to check the ingredients before buying to ensure they aren't loaded with salt and unhealthy fats. You can also find Slimming World frozen ready meals, which are another good option!
Eating healthily is the last thing you want to think about when you aren't feeling your best, but it is totally doable and you may find that your over-all health and energy levels improve upon changing a few things in your diet.
Don't go out there and buy loads of ingredients to start with and you'll end up overwhelmed, instead try and introduce a new habit each month until you have implemented enough strategies to help you through the days where spoons are low. Focus on grabbing nutritious foods that give you the good sort of energy, and don't feel bad about using pre-prepared veggies or meals. Reaching out to friends, family and even nutritionists can be beneficial, too. Remember that you aren't alone in your journey. I am here for you too, so please reach out at any point! I love getting to know you guys and chatting!
Take it easy on yourself and find a routine that works for you.
You got this.
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