More Spoons Nutrition

Tag: diet

  • ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    By More Spoons Nutrition

    Recent research has deepened our understanding of how Attention Deficit Hyperactivity Disorder (ADHD) symptoms are linked to disordered eating. A 2023 study by Martin, Dourish, and Higgs published in Physiology & Behavior reveals a fascinatingā€”and clinically importantā€”mediator in this relationship: interoceptive accuracy, or the ability to perceive internal body signals like hunger and fullness.

    Understanding the Link: ADHD and Eating Behaviors

    Inattentive ADHD symptoms were shown to be associated with both restrictive eating and binge-type eating behaviors. Importantly, individuals with lower interoceptive accuracy were more likely to exhibit binge eating tendencies. The study also found that negative mood played a mediating role, connecting both inattentive and hyperactive/impulsive symptoms with disordered eating.

    These findings are significant for those of us in the nutrition and mental health fields. They underline the importance of addressing not just food behaviors, but also the underlying cognitive and emotional processes that shape those behaviors.

    A Note on Language Use

    In this blog, we alternate between person-first language (“people with ADHD”) and identity-first language (“ADHD individuals”). We do this to honor the diversity of preferences within the neurodivergent community. Some people view ADHD as an integral part of their identity, while others prefer to be seen as individuals beyond their diagnosis. Both approaches are valid, and we strive for inclusivity.

    Strategies to Improve Interoceptive Awareness

    Whether working with an ADHD individual or a person who experiences ADHD symptoms, improving interoception can support more intuitive and balanced eating patterns. Here are evidence-informed strategies:

    1. Mindful Eating Exercises

    Encourage pausing before and during meals to ask: “How hungry am I?” or “What does fullness feel like?” Use a hunger-fullness scale (1 to 10) to help quantify these sensations over time.

    2. Body Scan Meditations

    Guided meditations that bring awareness to physical sensations can enhance interoceptive sensitivity. Apps like Insight Timer or Calm offer ADHD-friendly versions with short, focused sessions.

    3. Journaling Internal Cues

    Suggest clients track physical sensations before and after eating, including hunger, satiety, and mood. Over time, this builds awareness of the interplay between body signals and emotional triggers.

    4. Gentle Movement and Yoga

    Movement practices that involve intentional body awareness (like yoga, tai chi, or even stretching) can help ADHD people become more attuned to subtle bodily cues.

    5. Biofeedback Techniques

    Tools that measure heart rate variability or skin temperature can reinforce interoceptive signals. These are especially useful for people who have trouble identifying internal sensations without external prompts.

    How a Registered Dietitian at More Spoons Nutrition Can Help

    At More Spoons Nutrition, our registered dietitians are trained in working with neurodivergent clients, including those with ADHD and disordered eating behaviors. Here’s how we can support you:

    • Personalized Nutrition Counseling that respects your neurodivergent brain, focusing on practical and realistic strategies for nourishment.
    • Interoceptive Skills Coaching, where we help you identify, trust, and respond to internal hunger and fullness cues without judgment.
    • Support for Emotional and Binge-Type Eating, using evidence-based tools to explore the role of mood, stress, and attention in your eating behaviors.
    • Collaboration with Mental Health and Nutrition Professionals for a team-based approach when emotional regulation or trauma are also present.
    • Inclusive, Shame-Free Care that centers your lived experience and your goals, whether you’re seeking recovery, structure, or simply less stress around food.

    We believe everyone deserves a compassionate path to nourishmentā€”whether you’re an ADHD person, a person with ADHD, or someone exploring their relationship with food.

    Final Thoughts

    This study offers strong evidence that interoceptive challenges may explain part of the connection between ADHD and disordered eating. For nutrition professionals, this means going beyond calories and macrosā€”it’s about teaching clients to trust their internal cues again.

    Whether you’re working with an individual who identifies as ADHD or a person who happens to have ADHD, the message is the same: body awareness is a skill that can be nurturedā€”and it may be the missing link to a healthier, more intuitive relationship with food.

    References

    Martin E, Dourish CT, Higgs S. (2023). Interoceptive accuracy mediates the longitudinal relationship between attention deficit hyperactivity disorder (ADHD) inattentive symptoms and disordered eating in a community sample. Physiology & Behavior, 268, 114220. https://doi.org/10.1016/j.physbeh.2023.114220

  • Long COVID Nutrition Tips for Better Recovery

    Long COVID Nutrition Tips for Better Recovery

    Essential Long COVID Nutrition Tips for Recovery

    Eating Well with Long COVID: Nutrition Tips

    Long COVID, or post-acute sequelae of SARS-CoV-2 infection (PASC), can bring a variety of lingering symptoms, including altered taste and persistent fatigue. These symptoms can make maintaining a nutritious diet challenging, yet eating well is crucial for recovery and overall health. This blog post will explore strategies for managing taste changes and fatigue, ensuring you get the nutrients you need to support your recovery from Long COVID.

    Understanding Taste Changes and Fatigue

    Many people with Long COVID experience taste changes (dysgeusia), loss of taste (ageusia), or altered smell (anosmia). These changes can affect appetite and enjoyment of food, making it difficult to maintain a balanced diet. Additionally, chronic fatigue can reduce the energy available for meal preparation and eating, further complicating efforts to eat well.

    Strategies for Managing Taste Changes

    1. Experiment with Flavors and Textures:

    Bold Flavors: Strong flavors like citrus, vinegar, herbs, and spices can help enhance the taste of food. Try adding lemon juice, lime, or vinegar to dishes.

    Different Textures: Mixing textures can make meals more interesting. Combine crunchy, creamy, and chewy foods to create a more satisfying eating experience.

    2. Temperature Variations:

    Some people find that cold foods are more palatable than hot ones. Experiment with chilled soups, salads, and smoothies.

    3. Nutrient-Dense Foods:

    Focus on nutrient-dense foods that provide the most nutrition per bite. Foods like nuts, seeds, avocados, and leafy greens are packed with essential vitamins and minerals.

    4. Small, Frequent Meals:

    Eating smaller, more frequent meals can help ensure adequate nutrient intake without overwhelming your taste buds.

    5. Hydration:

    Staying hydrated is crucial, especially if you’re not enjoying the taste of food. Infuse water with fruits like berries, citrus, or cucumber for a refreshing change.

    6. Mindful Eating:

    Pay attention to the sensory aspects of eating. Eating slowly and mindfully can help you notice subtle flavors and enjoy your meals more.

    Strategies for Managing Fatigue

    1. Simplify Meal Preparation:

    Batch Cooking: Prepare larger quantities of food and freeze portions for later. This can reduce the need for daily cooking.

    One-Pot Meals: Use slow cookers or instant pots to prepare meals with minimal effort and cleanup.

    Pre-cut Vegetables: Buy pre-cut or frozen vegetables to save time and energy.

    2. Nutrient-Rich Snacks:

    Keep easy-to-grab, nutrient-dense snacks on hand, such as nuts, yogurt, fruit, and whole-grain crackers.

    3. Balanced Meals:

    Aim for balanced meals that include protein, healthy fats, and complex carbohydrates to sustain energy levels. Examples include:

    Grilled chicken with quinoa and steamed vegetables

    A smoothie with spinach, banana, protein powder, and almond butter

     Whole-grain toast with avocado and a boiled egg

    4. Energy-Boosting Foods:

    Include foods that provide a steady release of energy, such as oats, sweet potatoes, and legumes.

    5. Meal Planning:

    Plan meals ahead of time to reduce decision fatigue and ensure you have the ingredients you need on hand.

    6. Listen to Your Body:

    Rest when needed and avoid pushing yourself too hard. Eating smaller, more frequent meals can help maintain energy levels without overwhelming your system.

    Example Meal Plan for Managing Taste Changes and Fatigue

    Breakfast:

    Smoothie with spinach, frozen berries, banana, protein powder, and almond milk

    Whole-grain toast with avocado and a sprinkle of salt and pepper

    Mid-Morning Snack:

    Greek yogurt with honey and mixed nuts

    Lunch:

    Quinoa salad with cherry tomatoes, cucumbers, chickpeas, feta cheese, and a lemon-olive oil dressing

    Sliced apple with almond butter

    Afternoon Snack:

    Carrot sticks and hummus

    Dinner:

    Slow-cooked chicken with sweet potatoes and green beans

    Mixed greens salad with a light vinaigrette

    Evening Snack:

    A handful of berries or a piece of dark chocolate

    Conclusion

    Navigating taste changes and fatigue with Long COVID can be challenging, but with thoughtful strategies and a focus on nutrient-dense foods, you can support your recovery and overall well-being. Experimenting with flavors, simplifying meal prep, and listening to your body’s needs are key to maintaining a balanced diet during this time. Remember, it’s important to consult with a healthcare provider or a registered dietitian for personalized advice and support. At More Spoons Nutrition, we are experts in nutrition for energy-limiting conditions. Book a free discovery call to find out more. We offer nutrition consultations in New Mexico, California, Arizona, and Colorado.

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