Eating Well When Cooking Feels Like Too Much

There are times when standing at the hob, chopping vegetables and washing up afterwards feels like far too much. Recovering from an injury or illness, living with pain or fatigue, caring for someone else or just getting through a tough week can all drain the energy needed to cook. It is easy to slide into skipping meals or relying on whatever is quickest. With a little planning, though, it is possible to eat reasonably well without much effort.

Lower the bar, kindly

A nourishing meal does not have to be a home-cooked feast. Beans on wholemeal toast, a jacket potato with tuna and sweetcorn, or yoghurt with fruit and a handful of oats can all be part of a balanced diet. Give yourself permission to keep things simple. Eating something reasonably balanced is far better than eating nothing because a "proper" meal felt impossible.

Stock up on helpful shortcuts

Some foods take the hard work out of eating well:

• frozen vegetables and fruit, which are already prepared and keep for months
• tinned beans, lentils and chickpeas, ready to add to almost anything
• tinned fish such as salmon, sardines or mackerel
• eggs, which cook in minutes
• microwave rice and grains
• pre-washed salad bags and ready-chopped vegetables
• wholemeal bread, wraps and crackers
• yoghurt, cheese and milk or fortified plant drinks

Keeping a few of these in the cupboard, fridge and freezer means there is always something quick to put together.

Cook once, eat several times

On a day when you have more energy, make a larger batch of something simple, such as a soup, chilli, stew or pasta sauce, and freeze portions in labelled containers. Future you will be grateful. If friends or family offer to help, a home-cooked meal for the freezer is one of the most useful things they can bring.

Make the kitchen easier

Small changes can save energy. Sit on a stool while preparing food. Keep frequently used items within easy reach. Use one-pan recipes or a slow cooker to cut down on washing up. Line baking trays with foil or paper. If gripping or chopping is difficult because of an injury, kitchen gadgets and ready-prepared ingredients can help.

Accept help and use services

There is no shame in using supermarket deliveries, ready meals or meal delivery services for a while. Many ready meals can fit into a balanced diet; checking the labels for salt, sugar and fat helps you choose. If you are struggling to shop or cook because of illness or disability, ask your GP or local council about support that might be available.

Keep drinking

Low energy can make it easy to forget to drink. Keep a glass or bottle of water nearby, and remember that tea, coffee, milk and soups all count towards fluid intake.

When to get advice

If you have lost weight without trying, have a poor appetite for more than a few days, find it hard to swallow or are managing a condition such as diabetes, talk to your GP or ask for a referral to a registered dietitian. They can give advice tailored to your situation.

Small steps still count

Eating well during a difficult time is not about perfection. A piece of fruit, a handful of nuts or a simple meal from the freezer all contribute. Being gentle with yourself and keeping things easy is a sensible way to look after your health when energy is in short supply.