Grief can make eating healthy very difficult. So much is going on emotionally and physically that contributes to altering our apetite. Feelings of hopelessness, nausea, fatigue, anxiety, shock and many other factors play a role.

In early grief, sometimes all we can do is to just exist. It's no wonder trying to organize thoughts about food (yet alone healthy food) can be a complicated process. The resources in our brains are taken up with other monumental processing tasks. Never underestimate how helpful it is to provide meals to those who have lost a loved one!

How has grief impacted your eating habits? Maybe you are okay for the most part. For some, overeating or undereating can occur. When this happens it can lead to physical and mental health issues. 

The Impact of Undereating

Not getting enough nutrients when we undereat can:

• • increase fatigue and make feelings of sadness, anxiety, and brain fog (known as grief brain) worse.

  • weaken our immune system resulting in various types of poor health conditions. Stress alone is a big contributor to health problems, and it’s important to emphasize that unhealthy eating can worsen this impact. 

Overeating (especially when turning to high fat, sugary foods) may result in many of the issues associated with undereating along with:

• • feelings of guilt or shame related to eating habits

  • a temporary escape from emotional pain that may not address underlying grief

What can we do?

During grief focusing on small, healthy snacks can be a manageable way to ensure our body receives essential nutrients without having to worry about preparing larger meals.

Benefits of Eating Small, Healthy Snacks

1. Consistent Energy Levels: Small, frequent snacks help stabilize blood sugar levels, preventing energy crashes that can occur with larger, infrequent meals.

2. Nutrient-Dense: Incorporating healthy snacks such as nuts, fruits, yogurt, and whole-grain crackers can provide vital nutrients. For instance:

   • Nuts are rich in healthy fats and protein. They can help improve mood and sustain energy.

   • Fresh fruits are high in vitamins and antioxidants and aid in emotional and physical health.

   • Yogurt contains probiotics that can benefit gut health and overall well-being.

   • Whole-Grain Crackers provide fiber and complex carbohydrates promoting satiety and balanced energy.

3. Ease and Accessibility: Healthy snacks can be quick to prepare and easy to consume.

4. Mindful Eating: Taking time to enjoy small snacks can serve as a moment of a brief respite from grief and a chance to reconnect with the present.