Eating Disorder Recovery Snacks can be a crucial part of the recovery process. Snacks provide essential nutrients, keep your energy levels stable, and help you develop a healthier relationship with food. They can help you meet all your nutrition needs and meet the energy requirements your body has as well as bringing satisfaction and enjoyment too. It is a total myth that snacks are unhealthy and unnecessary, so let’s say that now. I’m here to share some tasty, nutritious, and easy-to-prepare snack ideas that can support you on your path to recovery. One key aspect of eating disorder recovery is ensuring your body receives the nourishment it needs.
So how should you plan out your eating disorder recovery snacks?
Aim to include two or more food groups to have a satisfying, nourishing snack. For example adding nuts to a portion of fruit or cheese with crackers. Need a quick reminder of those food groups? Here we go….
A reminder of those foods groups:
1. Fruit and vegetables. This one is fairly obvious but remember it includes not only fresh versions but also dried, frozen and tinned too.
2. Protein: a bigger group than you may think and important for filling you, for balancing blood sugars and for building muscles, hormones and enzymes, This includes meat, fish, eggs, yoghurt and milk. Plus all nuts, all seeds, hummus, beans and pulses (chickpeas, edamame beans, lentils) and sprouted seeds. Plant base options include tofu, tempeh, nut butter, nutritional yeast, pea protein and quinoa.
3 Carbohydrates: are not to be feared but are vital for energy and for the brain to function too. This includes potato, bread products, rye, barley, quinoa, couscous, freekah, chappati, roti, oats, wholegrains, popcorn, pasta, rice.
4. Calcium foods: these can be dairy or fortified plant alternatives. Milks, plant based drinks, yoghurt and cheese. Firm calcium set tofu, “bony” fish, fortified breakfast cereals, kale, sesame seeds, tahini and tempeh
5. Fats and Sugars: whilst these can seem like the food group to reduce we actually need some of these foods. Avocado, olives, olive and rapeseed oil, nuts and seeds can provide heart healthy fats. Then we also need the fun foods in too such as cakes, chocolate, biscuits.
How to make a balanced Eating Disorder Recovery Snack:
Fruit and vegetables are great and I’m a huge fan, but on their own they are not likely to be enough. This is why you want to pair 2 or more food groups together. This could be:
Tips on building balanced Eating Disorder Recovery Snacks:
1. Add Protein:
Adding protein to a snack is a great way to ensure you meet your protein needs, whilst building a filling snack. Protein can help balance your blood sugars too. Examples of proteins you could add to a snack include milk, yoghurt, nut butter, nuts, seeds, cheese, cream cheese, hummus, egg, edamame beans, roasted chickpeas and other beans or you could add protein powder into a snack such as a smoothie. There are so many options which means you can have variety across your snacks.
2. Add Fats:
Adding a source of fats is an easy way to increase energy density. Per gram, carbohydrates and proteins contain around 4 kcal. In comparison, fats contain 9 kcal per gram. This means gram for gram, fats contain more than twice the amount of calories than proteins and carbohydrates. Whilst this may sound scary and make you think “why would I want to eat fats” it brings real benefits if you get full easily.
Being higher in calories means it becomes easier to consume a higher amount of calories without eating a large volume of food. This can be so helpful in recovery. You can add fats to meals and snacks by adding nuts, nut butters, seeds, avocado, olives, cheese or oil.
3. Add Carbs:
Adding carbohydrates to a snack can make them more satisfying. They provide energy for the body and can also help provide fibre and wholegrains too. It is important to be able to eat white and wholemeal carbs however. All foods bring benefits. Try adding breadsticks, popcorn, toast, pitta, crackers, oatcakes, crumpet, biscuits, oats, or a cereal bar to your snacks.
4. Add in food, don’t take out
Try to see adding in foods as a great way to increase the variety you are eating which is a key part of recovery. All foods can fit in your diet. The more diversity you have, the more likely you are to meet all your nutritional needs.
Examples of Eating Disorder Recovery Snacks
Want inspiration? Try some of these!
1. Greek Yogurt with Fresh Berries
Greek yogurt is rich in protein and probiotics, which are great for digestion and overall health. Top it with a handful of fresh berries like strawberries, blueberries, or raspberries for a burst of vitamins and antioxidants.
Why it’s great: This snack is creamy, sweet, and satisfying, helping to satiate, while providing essential nutrients.
2. Nut Butter and Apple Slices
Apple slices with almond or peanut butter make for a crunchy and creamy snack that’s both delicious and packed with fibre, healthy fats, and protein. You could totally add some crackers too.
Why it’s great: The combination of fibre and protein and fat helps keep you full and satisfied.
3. Whole Grain Crackers or pitta bread with Hummus
Pair whole grain crackers or pitta with 1-2 tbsp dollop of hummus for a savory, satisfying snack. Hummus is made from chickpeas, which are high in protein and fibre, and whole grain crackers or a pitta provide complex carbohydrates for sustained energy.
Why it’s great: This snack is easy to prepare and perfect for when you need something quick yet nourishing.
4. Smoothie with Oats and Fruit
Blend up a smoothie with your favourite fruits. oats and milk. Add some Greek yogurt or a scoop of protein powder for extra protein and honey to sweeten. You can drink it, or pour into a bowl to have as a smoothie bowl.
Why it’s great: Smoothies are a fantastic way have a snack you can take on the go.
5. Cheese and oatcakes with grapes
A slice of cheese with oatcakes and a handful of grapes provides a really balanced snack that meets those food groups.
Why it’s great: This snack provides a good balance of protein, fats, and carbs, making it a well-rounded mini-meal.
6. Veggie Sticks with Guacamole
Cut up some carrot sticks, cucumber slices, and bell pepper strips, and dip them in creamy guacamole. Avocados are packed with healthy fats and vitamins, while the veggies add a refreshing crunch.
Why it’s great: This snack is not only colourful and fun to eat but also packed with nutrients that support overall health such as vitamin E.
7. Trail Mix
Make your own trail mix with a mix of nuts, seeds, dried fruit, and a few dark chocolate chips. This snack is perfect for on-the-go and can be tailored to your taste preferences.
Why it’s great: Trail mix provides a mix of healthy fats, protein, and fruit which are great for keeping your energy levels up. It’s easy to keep in your bag.
8. Energy ball made with dried fruits and nuts
Blend dried fruit (apricots or dates or prunes) with nuts (almonds, walnuts, cashews) and some oats to make your own energy balls. You can add cocoa powder, orange zest, dessicated coconut or nut butter for different flavours. Or try this chickpea, date and cashew bites version.
Why it’s great: Overnight oats are a convenient and customizable snack that’s perfect for any time of day.
Tips for Enjoying Snacks in Recovery
- Listen to Your Body: Eat when you’re hungry and stop when you’re full. Pay attention to what your body is telling you.
- Be Kind to Yourself: Recovery is a journey, and it’s okay to have ups and downs. Celebrate your progress and be patient with yourself.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.
- Seek Support: Connect with friends, family, or a therapist if you need support. You don’t have to go through this alone.
Calorie-dense options
If you struggle to manage the volume of food recommended, try a calorie-dense snack. Some easy ways to do this are to choose higher fat choices, such as nuts/nut butter or full-fat dairy, or drinks. Drink options could include a protein smoothie, milkshake or a frappe-style coffee. Note, coffee on its own or with a splash of milk wouldn’t count as a more calorie-dense option. But one that includes full-fat milk, cream or even ice cream (yes really!) will.
Energy-dense food swap ideas
If you are needing to weight restore and struggling to get enough nutrition into your meal plan, then making some energh dense food swaps can help. Here are some examples:
SWAP….
- Rice cakes for toast, a bagel or 2 crumpets
- A plain salad for one with avocado, seeds and/or a dressing
- Plain fruit for fruit and nuts
- Low fat yoghurt for full fat yoghurt
- Plain fruit for energy balls
- Plain Rice Krispies for porridge with added toppings
- Fruit juice for smoothie made with protein powder or yoghurt and flaxseeds
- Herbal or black tea for milky latte or a hot chocolate made with all milk
Snacks are important for eating disorder recovery
Remember, incorporating nourishing snacks into your eating disorder recovery journey is a powerful way to support your physical and emotional well-being. By prioritising balance, variety, and mindfulness, you can build snacks that not only satisfy your hunger but also nurture your body and soul. Remember, every step you take towards nourishing yourself is a step towards healing and wholeness.