As an eating disorder dietitian, I see many clients who struggle with anxiety alongside challenges with food, and whether or not you have an ED or anxiety diagnosis, we all go through periods of stress that make it hard to eat! At those super stressful times, the thought of a full plate of food might be overwhelming, and your body might not be sending clear hunger cues. Even in those overwhelming moments, nourishing yourself matters — it helps stabilize blood sugar, supports your mood, keeps energy up, and keeps your body resilient.
If you often feel stuck wondering WHAT to eat during those anxious moments, here are some tried and true strategies from a registered dietitian!
1. Stick to Your Favorite Flavor Profile
When your appetite is low, leaning into comfort is key. If you’re someone who loves sweet flavors (that’s me!), a PB&J might go down easier than trying to force yourself to choke down chicken and vegetables. If savory is more your thing, something like chicken soup or mac and cheese can feel grounding and familiar. Choosing foods you already enjoy makes the hurdle to eating just a little bit lower.
2. Keep It Bland if You Need To
Sometimes, intense flavors are just too much when anxiety is in the mix. In that case, bland options can help you get some calories in without having to think about it too much — think buttered toast, rice and beans or chicken, crackers or pretzels for a snack, or scrambled eggs. These foods are easy to tolerate and won’t overwhelm your senses. Remember, bland doesn’t mean “bad” or “empty calories” — it means doable for your body right now!
3. Try Smaller, More Frequent Meals
When one big meal feels intimidating, break it up! Eating small portions more often can make the process of fueling yourself less stressful and still provide steady energy. A full handful of trail mix, a snack plate of cheese and crackers, or half a sandwich every couple of hours adds up over the course of the day. You do want to make sure that you really increase frequency so you’re not just eating a couple of snacks and not meeting your energy needs, but if you are diligent to eat 5-6 times throughout the day this can help!
4. Opt for Liquids
Liquids can be easier to get down than solid meals when your stomach feels tight. Smoothies, protein shakes, or even hearty soups can deliver a ton of nutrition without the effort of chewing through a big plate. You can also pack a nutritional punch into smoothies! Try adding your favorite frozen fruits and veggies (spinach or frozen zucchini don’t add any weird flavor!), banana or oats for carbs, greek yogurt or protein powder, and some nut butter will make it a complete meal or snack.
5. Go for Calorie-Dense Foods
When your appetite is tiny, every bite counts. Choose foods that pack a lot of nutrition into a small serving. These options might seem scary or like “too many calories” but they’re important to have in order to eat enough, especially in these times of low appetite. Calorie dense is not a bad thing, it’s a really helpful tool! Nut butters, avocado, full-fat yogurt, granola, and cheese are great examples of foods to keep in rotation on anxious days. You don’t need a large volume to get in fuel for your day.
When anxiety makes eating feel impossible, the goal isn’t a “perfect” meal — it’s getting something, anything, into your body to keep you going. Eating enough is always the top priority before worrying about balance. Start small, keep it simple, and lean on the flavors and textures that feel easiest. Your appetite will ebb and flow, but nourishing yourself consistently will help you come out stronger on the other side. If you’re looking for support with your relationship with food, ED recovery, or overall nutrition, reach out! My private practice of intuitive eating dietitians is here to support.