By Suren Chiu, RDN, LDN

Executive dysfunction is one of the things that make ADHDers unique and special. People with ADHD have their strengths. Such as hyper focusing on things and accomplishing tasks efficiently. But when it comes to things ADHDers aren’t good at or don’t care for, it can be a total nightmare. Not only is there a lack of interest. But it can be a huge pitfall in taking care of oneself and figuring out what to eat. 

One thing I have always struggled with as an ADHDer is figuring out what to eat. Like finding the recipe that I enjoy but getting tired of it. Or finding the whole process from purchasing, prepping, to cooking very tedious. Whatever it is, getting yourself to eat is a multi-step process that people don’t talk about. If you’re stuck on what to eat, here are some great ideas to help you get started. 

Choose Convenience 

Times and ways to live have changed. We live in an age where work, social activities, and life gets super busy. There is nothing wrong with convenient foods. Just because you didn’t make it from scratch does not make something unhealthy. It is a good feeling to know that you do not have to cook something for lunch or a snack sometimes. Often, this works better in the long-run for most people any way. Here are a couple ideas: 

• Yogurt Cups 
• String Cheese
• Berries 
• Bananas 
• Glass of milk 
• Nuts 

Foods that Don’t Require Cooking 

For the sake of definition, I am going to define cooking as using cookware, baking, or adding heat to your food to make it edible. I’m thinking of things like chopping, washing, and just prepping when I say “does not require cooking.” Some people get intimidated by the stove or kitchen appliances. I totally get that. To know I don’t have to cook something and just eat it as is not only saves time. It makes things easy to pack sometimes and gives me one less step to execute. Things like: 

• Carrots (or any veggie) with hummus
• Apples with peanut butter
• Gochujang with cucumbers 
• Simple deli (with or without cheese) deli sandwich 
• Chopped lettuce with dressing 
• Salad kits 

Things You Like

We live in a crazy time where there is pressure to eat something you don’t like. Not only is this unsustainable, but it’s miserable too. Even if what you enjoy isn’t “healthy,” I’d say eating something is always better than not eating at all. If you only have an Oreo, please have an Oreo. Do you like pepperoni? Please have some of that. Healthy is not a fruit or vegetable. Healthy means eating enough to function. Eating one healthy food and forgetting to eat the rest of the day isn’t what I would call healthy. I personally like chocolate hazelnut spread. I eat this as a snack sometimes if I don’t feel like cooking or eating. Sound bazaar? It’s a great source of fats that will keep me full. When I feel like it, I’ll dip some strawberries with it. But not all the time. The fruit can be a bit much with the washing, cutting and stuff when I don’t have the energy for it.

Things You are Comfortable Eating

It marvels me to see people force down foods that they dislike or never tried before. Such as forcing down arugula because a friend said it was good for them. That sure is one way to hate eating forever. It’s quite bitter and hard to enjoy for some people. If you don’t like something you don’t have to eat it. Eat things you look forward to eating. If mac and cheese is your thing, please eat mac and cheese. Hummus is great for you, but don’t make it a religious food you eat because you have to. Think about things that you don’t mind eating. You don’t even have to be passionate about it. Things like crackers, pre-flavored oatmeal, or a sandwich without veggies. Be realistic with what you are willing to eat and start there. 

Foods that are Sustainable for Your Lifestyle 

One thing that peeves me about social media is the over-generalization. Just because one person spurts that buddha bowls are great for you doesn’t mean it is going to work for everybody. I know someone who makes their own granola at home. That’s wonderful. I love that for you. But someone who barely has time to sleep is not going to pick up a DIY granola project anytime soon. Quick and easy would be more realistic and be something that others can actually do. If you love smoothies and do a morning workout, that’s awesome. If you’re scrambling out the door to beat traffic for work, smoothies might be an not as awesome. Considering a fruit, protein bar, or something easy to eat while driving might be the only option. It’s okay to eat what works. The person you are planning for is you. Not your friend, your neighbor or your coworker. Do what works best for you. What matters most is if you can do it. Not if the idea sounds good.

The take home message here is to eat what you like, can make, get yourself to eat, and works with your lifestyle. Comparison is great for ideas, but not for an ultimatum with how to plan out what works for you. Every person is unique and individual. Which means the way you eat and nourish can be too.