Are you finding it difficult to eat right?

When you are grieving it’s important that you take care of yourself through difficult times. We’ve all been knocked off center and find it hard to take care of our own health needs.

How do we get through these difficult times and eat right to sustain our bodies? Here's a method to use at meal times:

 

Using your dinner plate, put a line down the middle of the plate.

  1. On one side, cut it again so you will have 3 sections on your plate.
  2. Fill the largest section with non starchy vegetables such as:
    1. spinach, carrots, lettuce, greens, cabbage, bok choy
    2. green beans, broccoli, cauliflower, tomatoes,
    3. vegetable juice, salsa, onion, cucumber, beets, okra,
    4. mushrooms, peppers, turnip
  3. Now in one of the small sections, put starchy foods:
    1. whole grain breads, whole wheat or rye
    2. whole grain, high-fiber cereal
    3. cooked cereal such as oatmeal, grits, hominy, or cream of wheat
    4. rice, pasta, tortillas
    5. cooked beans and peas, such as pinto beans or black-eyed peas
    6. potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
    7. low-fat crackers and snack chips, pretzels, and fat-free popcorn
  4. And then on the other small section, put your protein or plant based protein food items such as:
    1. chicken or turkey without the skin
    2. fish such as tuna, salmon, cod, or catfish
    3. other seafood such as shrimp, clams, oysters, crab, or mussels
    4. lean cuts of beef and pork such as sirloin or pork loin
    5. tofu, eggs, low-fat cheese
    6. beans
  5. Add an 8 oz glass of nonfat or low fat milk. If you don’t drink milk, choose yogurt or a calcium fortified beverage.  
  6. Add a piece of fruit or a 1/2 cup fruit salad.   Fresh, frozen, or canned in its own juice.
  7. Also take a daily multi-vitamin/mineral supplement.  (I consider this part of your health insurance policy)

That completes your well-balanced meal.  If you just can't eat at all, you could drink a meal replacement like boost, ensure, shakeology, etc.  

Questions are welcome.  

 

Tags: eat, health, right

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Replies to This Discussion

Permalink Reply by HollowHeart on December 1, 2015 at 9:59am

Bluebird, I lost about 20 pounds when my sister passed. I think the first two or three days I literally ate bites of food and nothing else. I mainly have no joy in cooking anymore so I ate if my Ma cooked, otherwise we ate out. I had no desire to grocery shop, I had no motivation to do anything so eating was just like 'whatever' and I bought out a lot which was unhealthy and expensive.  I'm still not eating right as I was using a health tracking app and really shopping for the right foods and such, watching my sodium and calories, but me and my sis would go shopping together and I had no heavy permanent burdens on my soul weighing me down and making me not care about life getting in the way of the shopping. 

You lose someone important and you very quickly go into 'I don't give a shit' mode real quick.

Permalink Reply by bluebird on December 1, 2015 at 1:00pm
Exactly, HollowHeart. Even more than that -- i hope my poor eating and health habits kill me, quickly.
Permalink Reply by dream moon JO B on December 1, 2015 at 3:36pm

im on junk

dnt giv dam damg it doze 

smokin dnt giv a dam i dnt

dronk dnt giv a dam damg it doz 

loset so mush sinse 2012

grt thng bt mre salt on food is grt  for me it is luv it i do 

Permalink Reply by Ann Marie on December 29, 2015 at 2:30pm

Permalink Reply by Deborah Bailey on March 31, 2016 at 2:59pm
I have an 88 year old auntie who lost an husband when she was 40 remarried and he passed away when she was 63 the one thing she keeps drilling into me is to make sure I eat. She started with ready meals but as she told me it uses up the time to prepare a meal even if you don't eat it all.
Permalink Reply by emma on October 11, 2016 at 2:10pm

when I'm depressed I barley eat , my bad thing is eating junk when I'm upset or feeling down

Permalink Reply by Jamie J. Peters on April 8, 2017 at 5:27am

Thanks for the wonderful advice.

Permalink Reply by dream moon JO B on April 11, 2021 at 2:27pm

im off my food a bit but i no its loss of my mom 

Permalink Reply by Diana, Grief Recovery Coach on April 11, 2021 at 2:48pm

Hi Jo, How can I be of help to you.  Do you need guidance on what to eat?  Basically focus on easy to prepare foods as well as easy to digest foods like mashed potatoes, puddings, scrambled eggs, etc.  Thinking about you.  

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