(obviously content warning for food and nutrition talk)
Europe has been dealing with a lot of heat lately, and with the lack of AC, our places get really got and stuffy. Hot weather also dulls your appetite, and especially if you've got trouble understanding your body's needs and signals, it can be difficult to eat and drink enough. So here's some advice I've been collecting that personally has helped a lot in our household.
1. Don't stress yourself. Take it easy. It's totally fine if you eat multiple small meals instead of bigger meals. Unless you're really used to meals as a routine, grabbing smaller portions every once in while can be really useful and less overwhelming.
2. Eat like a kid. Drink yoghurt drinks, chocolate milk, smoothies. Have cheese and crackers and whatever things you can throw together. If you can, get some veggies and fruits in too, in whatever form you can eat them. Use dishes and cutlery that make you feel safe and make it easier to eat with - no shame in using straws, kids' spoons, throwing everything into your school lunchbox and sitting down on the cool living room floor for your snack break.
3. Ready meals. If you like supermarket sandwiches or salads or whatever, and it's within your budget, stock up on some (a reasonable amount, since they're usually not meant to sit around for more than tree days or so). You can also buy precut fruit and veggies, if prepping them is exhausting or difficult. There is no shame in taking advantage of products like that, especially during times where nutrition can be difficult. If you can manage, you can also prep some things yourself.
4. Set reminders. If you tend to get absorbed into activities or forget about time altogether, it can be useful to set timers on your phone or computer to remind you to eat, drink, and take medication if you have any. It might startle or annoy you if you're very occupied, but it can be useful to know that time has past and that you need to engage in some "system maintenance".
5. Snack smart. This is something I picked up from dieticians online and it's really changed my experience with snacking. If you're craving something specific, you can always add more things to make the snack or meal more filling and nutritious. For example, if you're craving a cookie, have that cookie! If you've got some strawberries lying around, have those too. Chocolate and strawberries always go well together, and strawberries will give this snack more fibre and vitamins. Pair your coffee with a protein bar or some crackers with peanut butter, add some nuts or chocolate to your plain popcorn, have a waffle with cream cheese and raspberries, have some cream cheese with your veggies. Add whatever veggies or sauces you've got lying around to your quesedilla.
Feel free to add your own ideas! These are just some things I've learned over the years.