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Practical, Intuitive ADHD Eating for Everyday Life with Rebecca King

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January 30, 2025

TLDR: Discover practical advice from ADHD nutritionist Rebecca King on intuitively eating with ADHD medication, navigating food choices and cycles, meal prep strategies, and building a positive relationship with food.

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In this insightful episode of the ADHD Women's Wellbeing Podcast, Kate Moore-Yusef welcomes registered dietitian and ADHD nutritionist Rebecca King. The discussion dives deep into the challenges and strategies related to eating intuitively while managing ADHD, offering valuable insights for those seeking to navigate food choices more effectively.

Understanding ADHD and Nutrition

Kate and Rebecca begin by exploring the complex relationship between ADHD and eating patterns.

  • ADHD affects dopamine levels, mood, and energy, leading to challenges in executive functioning and impulsive eating choices.
  • Rebecca shares her personal journey with ADHD and disordered eating, detailing how her diagnosis at age 19 shaped her approach to nutrition.
  • She emphasizes that many individuals with ADHD experience difficulty in regulating their appetite, particularly when on stimulant medications, which suppress hunger cues.

Intuitive Eating and ADHD

Rebecca discusses the importance of intuitive eating, focusing on reconnecting with natural hunger cues, especially for those dealing with ADHD:

  • Intuitive eating allows individuals to remove the "shoulds" around food, promoting a more relaxed and fulfilling relationship with eating.
  • Practical tips include honoring hunger cues, understanding cravings, and recognizing that it’s okay to eat for stimulation when necessary.

Listening to Your Body

  • Dopamine Hunting: Many with ADHD find themselves seeking out high-dopamine foods (like sugary snacks) for quick energy boosts.
  • Honoring your body involves paying attention to different cycles, such as the menstrual cycle, and their effects on cravings and appetite, which often fluctuate significantly.

Practical Strategies for Meal Prep

Rebecca provides actionable strategies for making meal prep less overwhelming:

  • Simplification: Choose convenience foods such as frozen vegetables and pre-cooked proteins to minimize cooking time and mental load.
  • Batch Cooking: Instead of preparing full meals in advance, consider prepping ingredients or components (like grilled chicken or quinoa) that can be easily assembled at mealtime.
  • Gradually introduce nutrient-dense options over time rather than feeling restricted by strict dietary rules.

Meal Planning Flexibility

  • For those managing decision fatigue, Rebecca encourages creating a flexible meal plan:
    • Pick meals at the beginning of the week but decide on the day which to prepare based on your mood and energy.
    • Incorporating repetitive meals or leftovers can be less daunting than planning unique dishes daily.

Sensory Needs and Food Preferences

The podcast acknowledges the role of sensory needs in food preferences, especially among individuals with ADHD:

  • Rebecca highlights that picky eating may not just be a phase for children with ADHD but rather a consistent response to sensory preferences.
  • Parents are encouraged to be patient and understanding, allowing children to develop their taste preferences while gradually introducing nutritious ingredients.

Building Self-Compassion

  • The discussion emphasizes self-compassion in food relationships:
    • Recognizing that fluctuating eating habits are common and allowing grace for oneself can alleviate the pressure and stigma associated with food choices.
    • Creating an environment where nutritious options are available fosters healthier eating habits without the stress of imposing strict rules.

Conclusion and Key Takeaways

Rebecca King's insights resonate throughout the episode, providing a roadmap for managing eating habits with compassion and understanding. Key takeaways include:

  • Embrace intuitive eating and recognize when to honor hunger.
  • Simplify meal preparation with convenience foods to save time and mental energy.
  • Build a flexible meal plan that allows adaptation based on daily circumstances.
  • Acknowledge sensory preferences and gradually introduce new foods into your diet.
  • Practice self-compassion in the journey of nurturing a healthier relationship with food.

This episode serves as an empowering resource for those living with ADHD, providing actionable strategies, expert opinions, and real-life insights into navigating the complexities of nutrition.

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