When it starts heating up outside, eating can be really difficult. This can be true for everyone whether you have an eating disorder or not.
But solutions to this problem really differ between those who have an eating disorder and those who do not.
When you don’t have an eating disorder, and it’s hot out, you may decide to go out to eat more often or get dinner delivered so your home doesn’t get overheated. Or maybe you decide you’ll grill some burgers, hot dogs, brats, etc. Possibly, you just find yourself eating less overall. Likely, you will decide to indulge in ice cream and other cold and frozen treats. And maybe you’ll even hit up happy hour paired with an ice cold beer to cool you down (which may also increase your appetite).
But when you have an eating disorder the solutions mentioned above may strike terror in your heart. Eating out or getting delivery is already difficult, and doing it more often creates anxiety. Additionally, those traditional grilled foods, ice cream, happy hour foods, and beer are common challenge or fear foods for people with eating disorders. Also, simply eating less is dangerous. When you have an eating disorder, pushing through lack of appetite is very important to avoid unintentional restriction (summer heat cannot be a justification to eat less).
For someone with an eating disorder, being strategic and thoughtful about food is important when you find the summer heat impacting your appetite. Here are a few strategies for you to stay nourished when it is hot outside.
Go Bigger at Breakfast
In general, if you can avoid restriction of food at the beginning of the day, you have already begun to set yourself up for success and may have an easier time eating the rest of the day. On a hot summer day, breakfast time tends to have the lowest temperatures, so use this to your advantage. Try to take in more at breakfast. And if the thought of eating more creates high panic, focus on adding more nutrient-dense-foods (things like nut butters, avocado, and granola).
Eat More Often.
Eating more often may seem impossible, but if you spread your daily nutrients around, you won’t be eating more food. You could try six mini-meals, or a big breakfast and 4-5 mini-meals. Some easy ways to try this out is to split a sandwich in half to eat at lunch and again in the early afternoon.
Drink Your Nourishment.
Sometimes beverages are just easier to consume on hot days. Have fruit juice, a lemonade, milk, or maybe even a Gatorade. Beverages should not be a meal replacement, but they can help you not need to consume as much food at a meal when the heat is really impacting your appetite.
Make Food Fun.
When eating is feeling more like a chore, think about ways to make the experience better. Maybe your extroverted, so eating with friends or family makes eating more enjoyable. Maybe you like to glam things up so you add a sparkling water or lemonade to your meal. Maybe you enjoy cooking and you turn your kitchen into an Iron Chef competition with your leftovers. Find ways you can be creative and have fun with food.
Skip the Spice.
Spices and heat can definitely liven up food, but when it’s hot out, your body may turn on you. And when that happens, you feel even less motivation to eat. Low motivation and decreased appetite are a really bad combo. Save the heavy seasonings and spicy foods for when the weather is cooler.
If you or someone in your life is struggling with eating in the summer heat, talk to an eating disorder specialist (a dietitian, a therapist, a doctor, prescriber, recovery mentor, etc.) for help.
English