Food is a sensitive topic for sufferers of an eating disorder. If you’ve been diagnosed with anorexia, just talking about food can trigger emotional reactions already. But effective anorexia treatment options will slowly re-introduce your body to healthy eating patterns again until you successfully gain your strength and normal appetite.

The key is proper meal planning. Whether you have anorexia, bulimia, or any other eating disorder, meal planning is crucial for your recovery. In an inpatient setting, meals will be planned and provided for you, but if you’re recovering at home, you have to implement a structured meal plan for yourself.

It’s also essential to have the support of your loved ones as you heal. And if you are a family to a recovering eating disorder patient, note that mealtimes might be stressful for you, so this article can help you as well.

Without further ado, let’s lay out the healthy snacks essential for eating disorder recovery.

1. Simple Toasts

Toasts are incredibly easy to make, and a variety of tasty toppings for it are available. Choose healthy ones like avocado, salmon, and bananas. Their flavors will give your brain a serotonin boost, making you feel good while enjoying them.

2. Baked Goods

Baking can be an effective way to help you regain control over food. Though you don’t have to eat what you baked if you don’t want to, the activity benefits you in many other ways, at least. Have a loved one join you to make it exciting, and so that someone can be there for you in case you suffer from a trigger.

Try new recipes and associate them with new memories and your recovery. Baking something you used to binge on can be a trigger, so it’s recommended that you avoid them.

Apply your meal plan to your baking as well. That helps you curb overabundance and avoid a relapse. Plan the quantity of the desserts you’ll bake, and decide how many to keep and to give away. There might still be instances where you’ll be triggered at seeing the baked goods, but in time, with patience and support, you’ll fully recover from it.

3. Omega-3 Fatty Acids

Salmon and tuna are two examples of Omega-3-rich foods; they help rebuild your muscle, strengthen your hair, and improve your moods. You can put them on your toasts, in your salads, pasta, and more.

Try Ellen Gibbs’ happy salad, which consists of tuna, anchovies, egg, and olive oil. The healthy ingredient combo helps in keeping her anxiety and depression in check, enabling her to recover from her anorexia more stably.

4. Walnuts

Snacks that won’t cause bloating are crucial in reclaiming a healthy eating pattern. If you’re craving for something to nibble, choose walnuts. You can eat them alone, or mix them in your salad, oatmeal, and bread. They’re filled with mood-lifting healthy fats that will nourish your mind and body.

5. Turkey

Reward yourself with this classic thanksgiving staple. But of course, be careful not to binge on it. To keep the potential temptation at bay, explore different turkey recipes, like the mini turkey meatloaves.

The recipe, which is also made by Ellen Gibbs, is pretty simple. Just add a clove of garlic and fresh thyme to the meat, and pair it with a wilted kale grain bowl. Feel free to add more side-dishes to your liking.

Adopt a more varied diet, because it will be more effective in reducing your odds of binge-eating. A varied diet is also linked with successful anorexia treatments, so allow yourself to explore diverse recipes. Just start slowly, and you’ll find yourself loving food again in time.