Disordered eating is common among people with ADHD; it exacerbates our symptoms and contributes to the longevity gap where we tend to die younger than those without ADHD. People with ADHD need to establish external supports to maintain healthy eating habits due to weak interoception, which affects our ability to interpret hunger signals.

• Set alarms to remind yourself to eat at consistent times
• Prioritize protein and healthy fats which help you feel full longer and support brain health, and learn the appropriate serving size.
• Limit simple carbohydrates and sugars but allow small treats to prevent rebound overeating
• Use the pause-scan-ask method before eating to identify if you're truly hungry
• Store unhealthy snacks out of sight, preferably behind healthier options
• ADHD medication helps control impulsivity that leads to unhealthy eating, but it needs to be combined with sufficient sleep, daily exercise, and mindful eating habits.
• Practice mindful eating by putting your utensil down between bites
• Document everything you eat for a week to uncover unconscious patterns
• Implement a standard rotation of 7-10 easy-to-prepare meals to reduce decision fatigue
• Always shop with a detailed list heavily weighted toward healthy staples, and write your food-related goals on the list!
• Read food labels and avoid ingredients your great-grandmother wouldn't recognize (I think this tip is from Michael Pollan)

Credit for the nutritional and physiological information to Dr. Roberto Olivardia, a clinical psychologist specializing in ADHD and nutrition. Any errors are on me.

Remember to be kind to yourself on this journey and celebrate all successes. Let us know how you're doing in the comments! Come back next Tuesday for more Thoroughly ADHD.