Food can match your capacity. Capacity-based eating means planning three tiers of meals (very low, low and okay) and picking the one that fits today.
Stock the lowest tier first. A few no-cook and freezer options mean a very low day still has an easy answer. Frozen and tinned foods count.
Check in with your GP if food feels hard most days, you're eating much less than usual, or you're worried about your eating or how you're feeling.
What is capacity-based eating?
Capacity-based eating means choosing food that fits the capacity you have today: your energy, focus, sensory space and time. You plan a few options for different kinds of days, so you aren't holding yourself to one standard every day.
It follows on from the last two posts. Spoon theory describes energy as a limited number of spoons, and the spoon drawer splits those spoons into kinds, such as focus, sensory and planning. Capacity-based eating is the practical part: what to eat when the spoons are low.
You don't need a diagnosis for any of this to be useful, and self-identified readers are welcome here.
Why does my capacity for food change from day to day?
Sleep, stress, sensory load, illness, work and social plans all change how much you have left by mealtime. Research also suggests tiredness is more common in adults with ADHD and in people with more autistic traits.
In a study of adults attending outpatient services, 62% of adults with ADHD met the criteria for significant fatigue, and they were more tired than a comparison group without ADHD. In another study of adults in the general population, people with more autistic traits reported more fatigue.
Food also takes a lot of steps. When college students with ADHD described their days, they said they often ate too little or too much. Across their daily activities, routines and planning strategies were among the things that helped.
So a plan that expects the same effort every day won't fit every day. A few tiers give you an option that does.
What are the three tiers?
Decide in advance what "enough" looks like in each tier. Then, on the day, ask one question: which tier am I in?
Very low: assembly only. No cooking and almost no decisions. Crackers with cheese and fruit, yoghurt with cereal or nuts, a frozen ready meal, a snack-size tin of flavoured beans or chickpeas (such as Edgell Snack Time), or a cup of instant soup with crackers and some sliced deli chicken (or a tin of tuna) on the side.
Low: under 10 minutes. One or two steps. A toastie, eggs on toast, or microwave rice with tinned tuna or beans and frozen veg.
Okay: around 20 minutes. Three or four steps. Pasta with sauce and frozen veg, a stir-fry, or a tray bake.
All three count as eating. Something is better than nothing, and that something doesn't need to be special.
How do I set up my own tiers?
Use foods you already like. The best list is yours, including familiar or "beige" foods you rely on. Choose textures, temperatures and brands you can rely on.
Stock the lowest tier first. Keep a few shelf-stable and freezer options in the house, so a very low day already has an answer.
Lean on frozen and tinned foods. Australia's dietary guidelines say vegetables can be fresh, frozen, canned or dried (choose canned vegetables without added salt). In one US lab study, frozen fruit and vegetables had similar levels of vitamin C, provitamin A and folate to fresh produce kept in the fridge for five days, and sometimes higher.
Write the list down. Put your three tiers on the fridge or in your phone, so you aren't deciding from scratch when you're tired.
Add one small extra only if you can. A piece of fruit, a handful of nuts, some precooked lean meat or some frozen veg is an option on a low or okay day. It's never a requirement, and it's fine to skip it on a very low day.
Move between tiers as your days change. Using the very low tier often is fine.
Does a very low day meal really count?
Yes. It counts as a meal. In a national survey of Australian adults, people who ate more meals a day tended to have higher vitamin and mineral intakes and better diet quality. This shows a link, not cause and effect.
You also don't need every food group on the plate. Australia's dietary guidelines say it isn't necessary to eat from each food group at every meal, and some foods only need to be eaten a couple of times a week. Variety builds up across your days and weeks, so the same easy meal again is fine.
When should I get extra support?
Talk to your GP if food feels hard most days, you're eating much less than usual, you're losing weight without meaning to, or you're worried about your eating or how you're feeling. The first three can be signs your body isn't getting enough, and they're worth checking early.
A dietitian can also help you build tiers around your energy, senses, preferences and any health conditions. You don't need a diagnosis to see me. If you'd like to work with me, you can book online: https://www.halaxy.com/profile/mr-jack-bark/dietitian/1804313
This post is general information only and isn't a substitute for individual advice. For any concern about your health or eating, talk to your GP.
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