Following a major bereavement, it is common for people to eat lots of convenience and comfort food. Or some people eat very little due to lack of appetite, nausea or difficulty swallowing.

This can create a problem as food has a significant impact on our emotional, physical and mental well-being. And, there is mounting evidence that food can make us feel better or worse, depending on what we eat and when.

So, what can we do if we want to have more control over how we feel?

Try to establish a new daily meal routine around - ideally - three nutritious meals a day. The key is to make gradual changes - one small step at a time.

Here are a few suggestions to help you get started:

• Ask friends or family for help with grocery shopping and cooking.
• Have breakfast if you normally don't bother. This may help set you up for the day.
• Add protein to every meal to stave off cravings for potentially unhealthy snacks but avoid dairy which can cause digestive issues!
• Gradually replace highly processed foods with mood-boosting foods such as veggies, fruit, beans, lentils, nuts, seeds, oily fish and healthy oils.
• Replace refined sugars with natural unprocessed sweeteners such as dates, raw honey and maple syrup.
• If you do nothing else, just drinking 1 tall glass of lukewarm water 1/2 hour before lunch and dinner will improve your stomach acid levels and help you get more nutrients from the food you (manage to) eat.

For those who've recently lost a loved one, I've also created a special gift – a free eBook called 'Store Cupboard Essentials.'

This handy guide takes the guesswork out of stocking your pantry with wholesome ingredients and preparing easy-to-digest meals that can help restore your digestive strength affected by grief. Inside, you'll discover a delightful selection of uncomplicated yet delicious recipes for every meal, along with an adaptable shopping list and clever ideas on how to make the most of each pantry staple.