Why Working With A Dietitian Is Essential On Your GLP-1 Journey

How GLP-1 Medications Change Your Relationship With Food

Glucagon-like peptide-1 (GLP-1) medications have become an essential tool for managing type 2 diabetes, weight, and chronic health conditions such as sleep apnea, heart disease, and PCOS. These medications can be very effective, but medication alone is not the whole picture.

GLP-1s change how hungry you feel, how often you think about food, and how quickly you feel full. What they don’t do is teach you how to eat in a way that keeps your body nourished, energized, and healthy long term.

What GLP-1s Do to Your Appetite and Satiety

GLP-1 medications work by changing how your body responds to food. Many people notice that they feel less hungry throughout the day, get full more quickly, and spend less time thinking about food. While these changes can help support health goals, they can also make it easier to eat too little, skip meals, or feel unsure about how to nourish the body properly.

Why Nutrition Matters More, Not Less, While on a GLP-1

Even though your appetite is lower, your body still requires sufficient fuel to function correctly.

Common Problems Without Dietitian Support

• Skipped meals due to low appetite
• Heavy reliance on shakes or snack foods, leading to low protein and fiber intake
• Vitamin and mineral deficiencies
• Low energy and difficulty focusing
• Drinking less fluid than the body needs
• No clear plan for long-term maintenance

These challenges don’t mean the medication isn’t working. Most often, they suggest that nutrition support is missing.

Proper nutrition while on a GLP-1 supports stable blood sugar, energy levels, and muscle health, even during weight loss. Eating less does not automatically mean eating well, and that’s where dietitian guidance matters.

How a Dietitian Helps You Succeed on GLP-1 Medications

GLP-1s are not a temporary shortcut. They are an opportunity to build nutrition habits that support the body you will live in long-term. A dietitian helps treat this time as a learning and adjustment phase, not a break from nourishing your body.

A dietitian can help you:

• Build balanced meals that support blood sugar, weight management, and performance goals
• Eat regularly, even when hunger cues are low
• Get enough protein to protect muscle and fiber to support digestion and cholesterol health
• Stay adequately hydrated
• Manage common side effects such as nausea, constipation, reflux, or early fullness
• Adjust nutrition as medication doses change
• Navigate busy schedules, travel, social events, and eating out

Instead of guessing what or how much to eat, you have a plan that works with your body and your goals.

Nutrition Is the Foundation; Medication Is a Tool

GLP-1 medications can be a powerful tool for managing diabetes, weight, and chronic health conditions. Still, they work best when paired with the proper nutrition support. A dietitian helps ensure your body is fueled correctly, manages side effects, and promotes sustainable progress.

This tool, GLP-1, is not about quick fixes or short-term results. It’s about building a foundation that supports your health, energy, and quality of life, during medication use and beyond.

Getting Started: Schedule Your GLP-1 Nutrition Consultation

If you are considering a GLP-1 or are already taking one, working with a registered dietitian can help you get the most out of your treatment. Learn more about our GLP-1 nutrition support program or schedule a nutrition assessment today.

Sleep Hygiene Checklist: 8 Nutrition and Lifestyle Tips to Improve Sleep Quality Naturally

Healthier Tomorrows’ functional nutrition philosophy is rooted in our Five-Tier Approach, with sleep as the foundation.  Sleep isn’t just something that happens at night; it’s something you prepare for all day, and there are many small, intentional choices that can dramatically improve both sleep quality and duration.

Use this checklist to identify what’s already working and where your sleep may need more support. 

How to Calm Your Nervous System for Better Sleep

Sleep begins when your body feels safe.

• Maintain a relaxing evening routine to give your body the message of winding down
• Take slow, deep breaths to activate your parasympathetic (“rest & digest”) nervous system, before bed and throughout the day
• Massage your hands or feet before bed
• Minimize electronic use and stimulation after dinner
• Remember: how you end the day sets the tone for the next one

 The Best Bedtime Routine for Better Sleep

Consistency matters more than perfection.

• Mimic the light outside, inside your home – dim the lights (or swap to lamps versus overhead lighting) once the sun sets, or at least two hours before bed
• Avoid electronics at least 60 minutes before bed
• Use blue light–blocking glasses (those with orange lenses are most effective)
• Read a physical book or listen to an audiobook/podcast instead of scrolling
• Keep electronics out of the bedroom
• Make sleep something you look forward to, not a battle

How to Create the Best Sleep Environment

Your bedroom should cue your body to rest.

• Cool room temperature
• Dark space (blackout curtains, sleep mask, cover any light in your bedroom (however small))
• Comfortable mattress and bedding
• Cut off fluid consumption earlier in the evening if nighttime urination disrupts sleep

Understanding Sleep Cycles: Deep Sleep, REM & Why They Matter

Not all sleep is created equal.

• Prioritize deep sleep to support physical repair and regeneration
• Protect REM sleep for memory consolidation and emotional regulation
• Aim for consistent bed and wake times—even on weekends
• Although sleep tracking devices can provide benefits for gathering data, if they are an added stressor, reevaluate

 How to Increase Melatonin Naturally (Without Supplements)

Melatonin is built—not forced.

• Begin winding down before bed, not at bedtime
• Eat fiber-rich carbohydrates alongside protein, fat, and veggies at dinner (fiber-rich carbs provide a source of tryptophan that supports serotonin, which plays a role in melatonin production)
• Darkness stimulates melatonin—avoid electronics and stimulation at least 60 minutes before bed
• Use melatonin supplements with caution, especially in children—focus on diet and lifestyle first

Foods and Eating Habits That Help You Sleep Better

Nourishment and rest are meant to work together.

• Balance meals and snacks to support better blood sugar control
• Aim to stop eating 2-3 hours before bedtime
• Notice how late, spicy, and heavy meals affect your sleep quality
• Be mindful of caffeine timing and total intake—ideal to avoid caffeine after 2 pm
• Make note of how alcohol impacts your sleep—make adjustments as needed

Sleep Differences for Women and Men: Menstrual Cycle, Melatonin & Cortisol

Sleep Differences in Women

• Expect changes in deep, REM, and light sleep across the menstrual cycle
• Anticipate more sleep interruptions leading up to menstruation, especially with PMS
• Consider tracking your sleep alongside your cycle for 2-3 months to recognize your patterns
• Wind down earlier—melatonin often peaks around 9 p.m
• Aim to fuel your body within 30 minutes of waking to help blunt the morning cortisol spike—protein coffee, handful of nuts, hard-boiled egg, etc.

 Sleep Differences in Men

• Melatonin typically peaks later (10–11 pm)
• Avoid excessive stimulation late at night
• Eating immediately upon waking is less necessary for cortisol regulation

Common Sleep Disruptors: Caffeine, Screen Time & Late-Night Habits

• Small habits add up.
• Limit late-day caffeine and sugar
• Minimize evening stressors when possible
• Avoid “one last task” that stimulates your mind
• Avoid checking your phone before bed or reaching for your phone if you wake in the night

 When to See a Functional Dietitian About Your Sleep

Quality sleep isn’t about hacks; it’s about alignment and getting back to basics.  It does not need to be overcomplicated. When nervous system regulation, hormones, light exposure, nutrition, and routine work together, sleep becomes deeper, more restorative, and more consistent.

If your sleep is an ongoing challenge despite “doing everything right,” our functional dietitians can provide guidance on taking a deeper look at your nervous system balance, blood sugar regulation, gut health, and/or hormone patterns.  

Having an ongoing conversation with your body is one of the most powerful health tools available.  Changes in and difficulties with sleep are a message from the body. Learning to translate the message and giving your body what it wants and needs can take time, but the results are powerful.

Dietary Diversity: How Eating 30 Plant Foods per Week Can Transform Your Gut Health

Why Gut Health Is Critical for Whole-Body Wellness

Gut health has become a major topic in health and wellness—and for good reason. The gut microbiome plays a critical role in overall health, influencing far more than digestion alone. Research shows it has direct effects on the immune system, nervous system, and endocrine (hormonal) system, making it a key regulator of whole-body health.

Understanding Your Gut Microbiome

The gut microbiome consists of trillions of microorganisms, including more than 1,000 species of bacteria, as well as fungi, viruses, and other microbes. When beneficial microorganisms are well-nourished and balanced, they help maintain the integrity of the gut lining, regulate immune responses, and support metabolic function. Diet and environmental exposures are two of the most significant factors in shaping the composition and function of the microbiome.

How Plant Fiber Supports Gut Bacteria

From a nutritional perspective, optimal gut health is strongly linked to the intake of complex carbohydrates and dietary fiber. Many plant fibers are resistant to digestion in the small intestine and instead are fermented by gut bacteria in the colon. This fermentation process produces short-chain fatty acids (SCFAs), which support gut barrier function, reduce inflammation, provide energy for colon cells, and contribute to overall metabolic health. Gut bacteria also help synthesize certain vitamins and produce enzymes essential for normal physiological function.

Why Eating 30 Different Plant Foods Per Week Matters

Because different bacterial species specialize in different metabolic tasks, microbial diversity is essential. Consuming a wide variety of plant fibers helps support a diverse microbiome, which is associated with improved digestive health and reduced risk of chronic disease. For this reason, aiming for 30 (or more[JS1] !) different plant foods per week is often recommended as a practical benchmark for promoting microbial diversity and gastrointestinal health.

How to Count Your Plant Diversity Points

A simple way to track plant diversity is to count each serving of a plant food as one “point.” Foods that count toward this goal include vegetables, fruits, whole grains, legumes (such as beans, peas, and lentils), nuts and seeds, and fermented plant foods. Herbs and spices also provide beneficial plant compounds and should be varied regularly; these count as ¼ of a point per serving.

Pro Tip: Different Varieties Count Separately

Different varieties of the same plant count as separate points. For example, eating a red Gala apple one day and a green Granny Smith apple on another day provides exposure to different phytonutrients, earning two separate points for the week.

Sample One-Day Menu: 17+ Plants in 24 Hours

Breakfast
Oatmeal – oats (+1) with banana (+1), blueberries (+1), peanut butter (+1), and hemp seeds (+1)

Lunch
Sandwich – sourdough bread (+1) with butter lettuce (+1), tomato (+1), avocado (+1), marinated tempeh (+1), and mayonnaise

Snack
Granny Smith apple (+1) with almond butter (+1)

Dinner
Vegetable soup – lentils (+1), potato (+1), carrot (+1), tomato (repeated), kale (+1), corn (+1), rosemary (+¼), thyme (+¼), oregano (+¼), and a toasted slice of sourdough bread (repeated)

Practical Tips for Increasing Your Plant Diversity

This day alone provides 17¾ out of 30 plant foods, exceeding 50% of the weekly diversity goal!

When planning meals, it can be helpful to pause and reflect: What plant foods have I eaten today? This week? What colors or food groups might be missing? Using these questions to guide your choices can be a practical, evidence-informed strategy for supporting gut health and overall wellness.

Why Nutrition Consistency Matters During Eating Disorder Recovery

In eating disorder recovery, consistency matters more than perfection. Focusing on small, sustainable changes, like regular meals, balanced nutrition, and mindful self-care, helps build lasting progress, even when some days don’t go perfectly.

In trying to maintain nutrition, it’s important to acknowledge challenges that may arise, such as busy schedules, sensory discomfort, food anxiety, or appetite fluctuations in a new or difficult food environment. Such environments may include a new work or social environment, vacations, or a family holiday.  The strategies below offer practical, compassionate, and flexible insights into maintaining nutrition goals in recovery.

Nutrition Planning Strategies for Eating Disorder Recovery

Keeping low-effort, easy-to-go snacks available reduces the stress of decision-making in the moment and ensures you have consistent access to nourishment, supporting consistent progress in recovery

• Keep go-to, low-maintenance meals or snacks in portable containers, a work desk/fridge, or backpack to ensure you’re prepared (e.g., PB&J, trail mix, dried fruit, pre-bought shakes).
• Intentionally pack safe or comfort foods to have on hand for better tolerance if feeling overwhelmed.
• Pair sweet and savory options to have on hand to account for what you may be in the mood for in the moment.
• Research nearby food of comfort (e.g,. a familiar store or restaurant while on vacation)

Using Safe Foods and Challenge Foods to Build Flexibility

Safe foods are foods that feel familiar, soothing, sensory-friendly, and tolerable to consume. Gradually introducing challenge foods in tandem with safe foods is important to increase both tolerance and confidence of more distressing foods over time.

Introduce Challenge Foods Gradually

• Start with more petite portions of fear foods alongside safe foods for better tolerance (e.,g. a few bites of dessert with fruit as a starting point)
• Choose fear foods that resemble safe foods in texture or flavor for greater familiarity.
• Give yourself time to work up to incorporating more challenging foods, especially when in a new or difficult eating environment.
• Acknowledge that even one bite or exposure experience is a win in working towards increased flexibility!

Managing Sensory and Environmental Triggers While Eating

• Sounds, social dynamics, scent, temperature, or crowds can impact or trigger stress.
• In recognizing stress signs, tightness, irritability, shutting down, and loss of appetite are all valid indications of potentially needing to take some space.
• In these moments, it can be helpful to step outside, move to a quieter space, put on earphones, or practice deep breathing.
• Let others know when you may need to step away, and establish boundaries around mealtime environments when able.

Building Flexible Eating Routines and Supportive Habits

• It’s normal that appetite may vary at times, and some days your body may be more or less reliable in providing hunger and fullness cues. Think about “regular nourishment opportunities,” such as checking in every few hours rather than following rigid schedules.
• It’s okay if not every meal or snack has a fruit or vegetable. Flexibility and consistency are key in fueling your body in more difficult eating environments.
• Using alarms, phone reminders, or placing food in eye view are just a few helpful tools to keep in mind to aid with eating consistency.
• Pair each meal or snack with a serving of water to help promote adequate hydration.
• Identify small wins to build confidence and acknowledge progress!

Maintaining Nutrition in Recovery Is a Process, Not a Test

Flexibility, planning, and self-compassion help you navigate setbacks and make changes. Adapting to a new environment can be tough, and it’s normal to face obstacles in the process.

It’s essential to remember that maintaining nutrition consistency is a journey, not a test. Promoting self-care, methods to stay prepared, and ongoing experimentation are all methods to keep in mind when developing a routine or adapting to new eating environments!

Eating Disorders During the Holidays: 8 Ways to Thrive and Navigate Family Gatherings

Understanding Holiday Challenges with Eating Disorders

The holiday season is around the corner, and for some, it has already begun! With this comes pressure for coordinating schedules, gifts, and family dynamics, all while still balancing the daily demands of life. It can also be a meaningful time to check in on your relationship with food. Consider this your non-exhaustive holiday primer to navigating the holidays with an eating disorder:

8 Evidence-Based Strategies for Thriving During Holiday Meals

Split Food Responsibilities Among Family

No one wants to do it all! This is not the time to be a hero. Allow food responsibilities to be divided among family members. After all, this is a way that many families show love and care, by cooking for one another.

Use Pre-Made and Convenience Foods

Many holidays center around certain food items, whether it be matzo ball soup, turkey, ham, or green bean casserole. This is your reminder that not everything has to be homemade. Preparing food is something that can add to the enjoyment, value, and tradition of the holiday. However, if it doesn’t do that for you, or it comes at the expense of peace, energy, or time with loved ones, feel free to opt out. What does this look like? Consider a local grocer or restaurant that offers pre-made or convenience items to help make the experience less stressful.

Plan Activities Beyond Meals

Holidays present a great opportunity to go to the movies together, play a family game of football, or go on a joyful walk to get fresh air and be outdoors (free of food guilt or shame about what you ate or will eat later). Play games as a family, have an ugly sweater contest, but most importantl,y spend time together. Food is a way to bring people together and a way to celebrate, and it can be good to use distraction as a coping skill for stressful events.

Maintain Your Regular Eating Schedule

Regardless of the fact that it’s Thanksgiving, your body still needs 3 meals and a few snacks a day. Yes, eating schedules can look different on this day, but you still need to eat every 3-4 hours. If that looks like having a snack before an abnormally timed lunch, then so be it. Plan to follow your meal plan as usual. Undereating predicts overeating and can reduce our window of tolerance or ability to cope with stress. Work with your dietitian to create a plan that works best for you.

Wear Comfortable, Confident Clothing

Dress in a way that reflects your personal style and comfort. Choose clothing that helps you feel confident, not self-conscious. If you’re unsure, try on outfits without the mirror first, check in with how they feel, then decide. Lead with self-compassion, not performance.

Bring a Safe Backup Food Option

Uncertain about what will be served? Bring a backup snack or prepare a familiar dish you can rely on. This adds a sense of predictability and safety to the event.

Set Boundaries Around Body and Food Talk

If you or your loved one has not seen family in a while, it can be supportive to prepare to lead with some topics that you are willing to discuss other than your appearance or weight.

Approach Difficult Thoughts with Curiosity

Holidays, schedule changes, and family dynamics can all impact the lens through which we see ourselves. Approach this time with gentle curiosity when urges to change your body or engage in behaviors come up. What do you actually want? Comfort? Support? Safety? Bringing this to the session with your dietitian can help you explore next steps.

Remember: You Deserve to Eat Without Guilt

Remember, you deserve to eat foods you enjoy, consistently, without guilt, regardless of the time of year.

Measurement-Based Care in Nutrition Counseling: Definition, Benefits, and Outcomes

Nutrition and eating are highly individualized and personal experiences. Each person is unique and has their own experiences, perspective, and needs that should be accounted for in their treatment and healthcare experience. To support tailoring treatment to meet the needs of each of our clients and improve outcomes, we have been incorporating Measurement-Based Care (MBC) into our sessions. 

What Is Measurement-Based Care (MBC) and How Does It Work in Nutrition Counseling?

MBC is a research-backed approach that uses standardized, reliable tools, such as questionnaires, to track a client’s progress over time. The data provided by these measures can help provide more insight into the client’s life and treatment experiences, allowing for better outcomes and the most effective support for our clients.  

Using validated questionnaires, clients can provide feedback to their providers, gain insight into how nutrition affects other aspects of their lives, track their food consumption frequency, and monitor their progress over time toward achieving their goals. 

As a provider, this data serves as a roadmap, helping us guide our clients to reach their goals and develop the most effective interventions. 

Why Does Measurement-Based Care Matter in Nutrition Care?

Our nutrition care approach is highly personalized. Discovering how to nourish our bodies best can be a complex and challenging process at times. MBC helps bring clarity and precision to that process. Some of the key ways it strengthens nutrition care include: 

• Evidence-based decisions: Dietitians can use the data from questionnaires to strengthen their recommendations
• Early detection of issues: The measures track symptoms and patterns over time. Providers can evaluate these trends and intervene appropriately if behaviors are not aligned with goals, or, in the case of eating disorder recovery, if there is concern for the risk of slip, lapse, or relapse.
• Therapeutic alliance: MBC can be used to assess the relationship between clients and providers. By doing so, MBC builds trust through a transparent and open process. When aiming for behavior change, trust is essential.
• Holistic insight: The tools can reveal how nutrition impacts other areas of life, such as energy, mood, or overall well-being—not just weight or numbers.

Top Benefits of Measurement-Based Care for Nutrition Clients and Dietitians 

First and foremost, MBC is a tool for clients. Let’s take a deeper look at the benefits of MBC for our clients:

• Active participation: Clients aren’t just receiving care; they’re contributing ongoing feedback through assessments that shape their treatment.
• Greater self-awareness: By completing measures and reflecting on symptoms and behaviors, clients can notice patterns in their eating behavior that they may not have recognized before. This awareness can be empowering and impactful in pursuing behavior change.
• Improved outcomes: Increased insight and real-time adjustments to care can lead to more effective and timely treatment.
• Stronger collaboration: MBC facilitates clear communication between clients and providers, fostering a sense of partnership.
• Personalized progress: Each client can see how their own data reflects changes over time, making their progress more tangible and motivating.

For example, a client may complete a brief questionnaire that highlights rising anxiety levels around meals. This insight not only flags the issue for their provider but also helps the client reflect on the connection between their food patterns and emotional well-being. Together, they can adjust strategies to better support well-being. 

Integrating Measurement-Based Care into Nutrition Practice for Better Outcomes

MBC goes beyond just collecting data; it’s about transforming the care experience. Using structured tools and measurements, MBC ensures that each client’s journey is shaped by both professional expertise and their personal experiences. The outcome is a treatment process that is:

• Personalized
• Collaborative
• Responsive
• Evidence-based

 For clients, that means better outcomes and a stronger voice in their recovery. For providers, it offers a more precise roadmap and the ability to provide care that is both compassionate and effective.

By weaving together reliable data and human connection, MBC strengthens the impact of nutrition counseling and reinforces the belief that progress is possible—one intentional step at a time.

Supporting Eating Disorder Recovery: 10 Essential Caregiver Actions

When someone you love is struggling with an eating disorder, a quick internet search will yield a mountain of conflicting advice. Some information can leave caregivers feeling confused, blamed, or even more anxious.

This isn’t another “do and don’t” list. Instead, it’s a reflection of what I’ve learned through walking alongside hundreds of caregivers – parents, partners, siblings, and chosen family members – who have shown up with courage and compassion. 

These strategies are grounded in lived experience, clinical wisdom, and the growing body of research around what truly supports eating disorder recovery. Here are some actions you can take to support a loved one on their recovery journey.

How Caregivers Can Support a Loved One’s Eating Disorder Recovery

1. Work Closely with the Eating Disorder Treatment Team

Consistency is essential, but so is collaboration. Eating disorders can create confusion when messages aren’t clear or aligned. Caregivers and treatment teams work best when they come together as partners, listening to one another, sharing insights, and making decisions that honor the client’s needs and experiences. Stay engaged by asking questions, seeking and providing feedback, and being open to learning from the treatment professionals as well as from your loved one. Whether it’s sitting with them at meals, driving them to appointments, or applying guidance from clinicians, your role is a vital part of a shared journey toward recovery. When caregivers and treatment teams collaborate with respect and openness, it creates a strong foundation for healing (1).

2. See Your Loved One Beyond the Eating Disorder

Your loved one is not their eating disorder. The illness can eclipse their personality, making them act in ways that seem hurtful, secretive, or irrational. Keep reminding yourself that they are still in there, even when it’s hard to see.  Their disorder may present as anger or resistance when you hold a boundary, such as following the meal plan. It is important to remember your loved one is still there, and often grateful you are strong enough to stand up to it (2).

3. Avoid Compromising with Disordered Eating Behaviors

Avoid making deals with food or allowing “just this once” exceptions. These small compromises might feel like short-term relief, but they ultimately reinforce the disorder’s rules (3). Stick to treatment goals, even when it leads to distress. This is not cruelty, this is compassion. One of my favorite FBT quotes is, “If my parents can’t stand up to my disorder, then how am I supposed to?”.

4. Release Guilt—You Didn’t Cause the Eating Disorder

You didn’t cause this. Your child or partner didn’t choose this. Eating disorders are complex mental health conditions with genetic, psychological, and social roots (4). No one chooses their genes, and genes don’t act alone. Stay curious about what they’re feeling rather than rushing to problem-solve or assign blame.

5. Prioritize Caregiver Self-Care to Prevent Burnout

Caregiver burnout is real. You need support as much as your loved one does. Whether that means joining a support group, going to therapy, taking a break, or simply getting enough sleep, you are allowed to have needs. In fact, tending to your own health is what keeps you capable of caring for theirs (5).

6. Model Normal Eating Behaviors During Recovery

If you’re asking your child to eat the bread, but you skip it on your plate, it sends mixed messages. Modeling normalized eating, including previously “feared” foods, is essential. Show them it’s safe. Show them that you trust the process, too (6).

7. Learn What You Can, But Stay Emotionally Connected

It helps to understand how set point theory works, that carbohydrates are the body’s preferred energy source, and what type of nutritional drink is best for your loved one. But don’t get so focused on facts that you lose emotional connection. This illness is not logical. They did not use logic in the development of their disorder, and using logic alone will not bring them out of it. Your calm, present energy is just as healing as your knowledge, if not more.

8. Create a Safe, Diet-Free Home Environment

Make the home a safe, food-neutral environment (7). Ditch low-calorie substitutes, “clean eating” language, and body-focused talk. Stock foods that the treatment team recommends, even if it feels counterintuitive. Recovery needs full nutrition and full emotional safety around food.

9. Challenge Your Own Beliefs About Weight

Many caregivers carry internalized fears about weight gain. But for your loved one, gaining weight might be lifesaving. If your fear holds them back, the disorder wins. Explore your own beliefs with a therapist if needed and commit to creating a weight-neutral space. This means that you don’t talk about your own body, either (8).

10. Advocate for Your Loved One in Treatment and Daily Life

You may have to speak up for your loved one – in doctors’ offices, at school, in extended family conversations, and with insurance providers. This may include:

•   Requesting blind weights
•   Shutting down diet or body talk around them
•   Asking schools to support meal plans
•   Appealing insurance denials

You are not overreacting. You are protecting recovery. 

Don’t do this alone. Work with a full treatment team, at minimum, a dietitian and therapist. Often, a family therapist, medical provider, and psychiatrist are also essential.

Being a caregiver for someone with an eating disorder is deeply challenging and incredibly important. You will not do this perfectly, but perfection is not the goal. Instead, focus on presence, compassion, and persistence.

Citations

1. Academy for Eating Disorders. (n.d.). The role of the family in eating disorders [Position paper]. ResearchGate. Retrieved August 18, 2025, from https://www.researchgate.net/…/Academy-for-Eating‑Disorders-Position-Paper-The‑Role‑of‑the‑Family‑in‑Eating‑Disorders.pdf
2. Rienecke, R. D., & Le Grange, D. (2022). The five tenets of family‑based treatment for adolescent eating disorders. Journal of Eating Disorders, 10, Article 60. https://doi.org/10.1186/s40337‑022‑00585‑y
3. Lock, J., & Le Grange, D. (2013). Treatment manual for anorexia nervosa: A family‑based approach. Guilford Press.
4. Culbert, K. M., Racine, S. E., & Klump, K. L. (2015). Research review: What we have learned about the causes of eating disorders – A synthesis of sociocultural, psychological, and biological research. Journal of Child Psychology and Psychiatry, 56(11), 1141–1164. https://doi.org/10.1111/jcpp.12441
5. Treasure, J., & Nazaret, B. P. (2016). Interventions for the carers of patients with eating disorders. Current Psychiatry Reports, 18, Article 2. https://doi.org/10.1007/s11920‑015‑0652‑3
6. Loth, K., Wall, M., Choi, C.-W., Buccianeri, M., Quick, V., Larson, N., & Neumark‑Sztainer, D. (2014). Family meals and disordered eating in adolescents: Are the benefits the same for everyone? International Journal of Eating Disorders, 48(1), 100–110. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4792511/
7.  Tribole, E., & Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th ed.). St. Martin’s Press.
8.  Rancano, K., Eliasziw, M., Puhl, R., Skeer, M., & Must, A. (2021, June). Weight teasing and disordered eating behaviors in adolescents: The moderating role of family meals. Current Developments in Nutrition, 5(Suppl 2), 1241. https://www.sciencedirect.com/science/article/pii/S2475299123117598
9. Academy for Eating Disorders, Experts by Experience Committee. (2023). 10 Actions [Document]. Retrieved from https://www.aedweb.org/resources/publications/10-actions

ARFID Explained: Signs, Causes, and How It’s Treated

What Is ARFID (Avoidant Restrictive Food Intake Disorder)?

While many children, teens, and even adults go through phases of “picky eating,” Avoidant Restrictive Food Intake Disorder (ARFID) is a much more serious concern. ARFID is an eating disorder that affects a person’s ability to eat enough food for proper nutrition and energy, often leading to physical health and emotional challenges. 

Although awareness has grown over the past decade, many people remain unaware of ARFID, highlighting the importance of continued education and advocacy in understanding this complex disorder (National ARFID Foundation, 2025).

 ARFID can manifest in different ways, and it is often categorized into four main subtypes:

Sensory-Based Avoidance of Foods

Avoidance of certain foods due to how they taste, feel, smell, or look (e.g., soft textures, strong smells, or mixed foods).

Low Appetite or Lack of Interest in Eating

Low appetite, disinterest in food, forgetting to eat, or being easily distracted during meals. These individuals may not feel hunger or may find eating to be a chore.

Fear of Eating or Adverse Consequences

Anxiety or fear around eating due to concerns like choking, vomiting, or stomach pain. This often develops after a negative eating experience.

ARFID Plus: When Body Image Concerns Overlap

ARFID symptoms combined with increased concerns about weight or body image. While traditional ARFID does not involve body image concerns, some individuals may show overlapping traits with other eating disorders.

Signs and Symptoms of ARFID

ARFID is often associated with persistent failure to meet appropriate nutritional and/or energy needs. This may result in:

• Significant weight loss or poor growth (especially in children)
• Nutritional deficiencies (such as low levels of vitamins, minerals, or protein)
• Requiring nutritional supplements or feeding tubes to maintain adequate health
• Difficulty participating in traditional eating experiences (like social meals or social events that involve food) (Eddy, 2025)

 Signs that someone you care about may be struggling with ARFID can include:

•   Weight loss or suppressed growth (which can be shown on a growth chart)
•   Common symptoms of malnutrition, including constipation, cold intolerance, and/or lethargy
•   Excess energy intake due to preference for energy-dense foods
•   Reports of consistent, vague gastrointestinal issues (“upset stomach”, feeling full, etc.) around mealtimes that have no known cause
•   Limited range of preferred foods that becomes narrower over time (i.e., picky eating that progressively worsens)
•   Dramatic restriction in types or amount of food eaten (not having soft foods, limited food groups)
•   Will only eat certain textures of food (crunchy, soft, liquids)
•   Fears of choking or vomiting
•   Lack of appetite or interest in food
•   Eating patterns are not driven by body image disturbance or fear of weight gain (Eddy, 2025)

What causes ARFID?

 The exact cause of avoidant/restrictive food intake disorder (ARFID) is unknown. Research suggests a correlation with:

• Anxiety
• Fearhttps://healthiertomorrows.com/services/selective-eating-food-aversions-and-arfid/
• Genetics
• Social, cultural, and environmental influences
• Trauma (Cleveland Clinic, 2023).

How Is ARFID Treated?

The main goals in treating ARFID are to:

• Improve nutritional intake and ensure the individual is getting enough food to grow and stay healthy
• Slowly expand the range of foods an individual feels safe and comfortable eating.
•  Reduce fear and anxiety around food through therapy and support.
• Help individuals enjoy eating again and engage more fully in social situations involving food (Eddy, 2025). 

The Dietitian’s Role in ARFID Recovery

A dietitian can work on increasing the intake of a client’s preferred foods to promote nutritional rehabilitation and weight gain, if needed.

A dietitian may work with the individual on slowly trying new foods with a similar texture or flavor to a preferred food. For example, if a preferred food is a chocolate chip cookie, the first step in trying a new food with a similar flavor could be a chocolate chip granola bar. Trying new foods can happen in a session with a member of the treatment team. 

Before tasting a new food, a dietitian may simply explore with the individual by touching the new food, smelling it, picking it up with their hands, or touching it with a fork. At Healthier Tomorrows, our dietitians are happy to work on exploring challenging foods at a pace that feels comfortable!

 If you think you, your child, or someone you care about might be struggling with ARFID, it’s important to seek help from a treatment team, including a registered dietitian who specializes in eating disorders.

Healthy Pumpkin Recipes: Pumpkin Spice & Everything Nice

Buttery, comforting, and the right amount of sweet, pumpkin is a staple of October flavor. From pumpkin-flavored beverages to inspired meals, pumpkin can be incorporated as a versatile, staple fall ingredient.

Whether you enjoy pumpkin as a snack, in a soup, or baked into a treat, you’re fueling your body with fiber, vitamin A, and vitamin C. Pumpkin provides antioxidants that support heart health, digestion, and help keep you feeling satisfied.

Here are three tasty and unique ways to incorporate pumpkin this season:

Healthy Pumpkin Recipes for Fall

Pumpkin Quiche Recipe

Ingredients:

• 1 cup canned pumpkin
• 3 large eggs
• 1 cup shredded cheese of choice (cheddar, mozzarella, or your choice)
• 1 small zucchini, diced
• 1 medium tomato, diced
• 2 tbsp fresh parsley, chopped
• 1 pre-made pie crust
• Salt and pepper, to taste

Steps:

1.   Preheat oven to 375°F.
2.   Place the pie crust in a greased quiche dish or pie pan.
3.   In a bowl, whisk together eggs, mashed pumpkin, salt, and pepper.
4.   Stir in cheese, zucchini, tomato, and parsley.
5.   Pour mixture into the crust (or directly into a greased dish if going crustless).
6.   Bake for 30–35 minutes, or until the center is set and the top is golden.
7.   Allow the quiche to cool slightly before slicing and serving.

Eggs and cheese make this dish rich in protein. Pumpkin and other vegetables contribute color, fiber, and vitamins, like A, C, and K. Pumpkin also adds creaminess and rich flavor to this quiche recipe.

This recipe can be prepped in a matter of minutes, especially with time-saving choices, like a pre-made pie crust or pre-chopped vegetables.

Pumpkin Oat Bars Recipe

Ingredients:

• 2 cups rolled oats
• 1 cup canned pumpkin
• 1/2 cup almond butter (or nut butter of choice)
• 1/4 cup honey or maple syrup
• 2 Tbsp chia seeds
• 1 tsp ground cinnamon
• 1/2 tsp vanilla extract
• Pinch of salt

Steps:

1.   Preheat oven to 350°F and line a baking dish with parchment paper.
2.   In a large bowl, mix together pumpkin purée, nut butter, honey (or syrup), vanilla, and cinnamon until smooth.
3.   Stir in oats, chia seeds, and a pinch of salt until evenly combined.
4.   Spread the mixture into the prepared dish and press down firmly.
5.   Bake for 25–30 minutes, or until edges are golden and center is set.
6.   Let cool completely before slicing into bars.

Nutrition:

• Oats, pumpkin, and chia seeds make these bars high in fiber.
• Almond butter and oats offer a good source of plant-based protein.
• Chia seeds are packed with omega-3 fatty acids.

Pumpkin oat bars are naturally sweet, full of fiber, and plant-based protein. They’re a great way to use canned pumpkin you may already have in the pantry. When grocery shopping, look for old-fashioned rolled oats instead of quick oats; this keeps the bars chewy instead of mushy.

Creamy Pumpkin Soup Recipe

Ingredients:

• 2 cups canned pumpkin (or roasted pumpkin, pureed)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable or chicken broth
• 1 cup coconut milk (or cream of choice)
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp cinnamon
• Salt and pepper, to taste
• Fresh parsley and pumpkin seeds, for garnish

Steps:

1.   Heat olive oil in a pot over medium heat. Add onion and garlic and sauté until softened.
2.   Stir in pumpkin, cumin, cinnamon, salt, and pepper. Cook for 2–3 minutes to release flavors.
3.   Pour in broth and bring to a gentle simmer. Cook for 10 minutes.
4.   Stir in coconut milk, then blend the soup with an immersion blender (or carefully transfer to a blender) until smooth.
5.   Return to the pot, adjust seasoning if needed, and warm through.
6.   Serve hot, topped with parsley and pumpkin seeds.

This soup is rich in fiber, vitamins A and C, and antioxidants. It is simple, cozy, and a smart way to use either fresh pumpkin or canned pumpkin puree, depending on what’s available. Consider swirling in coconut milk or cream just before serving for a silky finish and top with roasted seeds for crunch. For sides, this soup could pair well with toasted sourdough bread and/ora  side of your favorite fall fruit.

Enjoy these delicious fall-inspired recipes as nourishing and satisfying additions to your day!

Binge Eating Disorder (BED): Signs, Causes, and Treatment

Research suggests that eating disorders affect at least 13.5 million Americans annually (1). Binge eating disorder (BED) specifically is one of the most common eating disorders. In fact, BED impacts 0.6-1.8% of adult women and 0.3-0.7% of adult men worldwide (2). 

What Is Binge Eating Disorder (BED)?

BED is described as “eating an excessive amount of food in a discrete period of time accompanied by a sense of lack of control”(1).

BED can be associated with various mood disorders, including OCD, depression, or personality disorders. Because of this, BED is complex and multifaceted, meaning there are many signs and symptoms, some of which may be hard to spot.

Signs and Symptoms of Binge Eating Disorder

• Eating alone often,
• Eating “forbidden foods” privately and in abundance (sweets or foods that may be traditionally described as “unhealthy”),
• Feeling embarrassed by the amount of food consumed,
• Avoiding social settings/social eating due to guilt or shame related to eating,
• Consuming large quantities of food even if you are not hungry,
• Eating quickly and without much thought to hunger or fullness cues,
• Eating past comfortable fullness/to nausea or stomach upset,
• Eating in response to stress/heightened emotions,
• A sense of lack of control while eating,
• Feeling ashamed of oneself, depressed, or guilty after overeating (1)
• Possible changes in weight (fluctuations in scale weight or how clothing fits),
• Having obsessive thoughts about food or an increase in “food noise” (increased thoughts about food that feel difficult to stop or regulate) (1,2,3)

Why Does Binge Eating Happen?

The Binge-Restrict Cycle 

Binge eating can occur for many different reasons, both physical and emotional in nature. Research suggests that the most direct cause of a binge is restricting one’s intake (4). This is commonly referred to as the “binge-restrict” cycle. In this cycle, clients may “save” calories throughout the day by under-eating, only to over-eat, or binge, in the evenings.

This deprivation during the day leads to feeling “out of control” around food. Deprived of nutrients, the brain struggles to make rational food choices during this time, ultimately leading to a binge. Many people then feel the need to restrict intake again to “off-set” the calories associated with the binge episode, and thus the cycle continues.

Impact of Food Rules and Restrictions

Another common reason one might binge is due to the never-ending societal food rules they may feel pressured to follow. These rules can include limiting intake after a certain time of day, avoiding foods that are seemingly higher in a certain nutrient, or refusing to consume foods with more than ‘x’ ingredients on their food label. Following these food rules naturally can lead to restriction, which in turn can land clients in the restrict-binge cycle.

 Body Image Concerns and Weight Dissatisfaction

Lastly, binge eating can occur in those who are struggling with body image and body dissatisfaction. In fact, body dissatisfaction and fear of weight gain are associated with an increased risk of binge eating episodes (4). Binge eating can cause weight changes or fluctuations, resulting in further body dysmorphic thoughts in clients. This can lead clients to feel the need to restrict intake, and once again, possibly end up in a binge-restrict cycle.

How to Get Help for Binge Eating Disorder

Building the Right Binge Eating Disorder Support Team

Binge eating is commonly treated through a care team specialized in supporting those with an eating disorder or disordered eating habits. This generally tends to be a team composed of a mental health specialist (therapist, counselor, psychologist, etc.), a registered dietitian, and a general physician to ensure client safety. 

This team will work together to address food behaviors, one’s relationship with food and body, meal planning, medications (if necessary), and more. Healthier Tomorrows has many registered dietitians on staff who have experience helping those with BED. If you or someone you know is struggling with BED/disordered eating behaviors, please reach out.

Citations

Setnick, J. (2017). Academy of Nutrition and Dietetics Pocket Guide to Eating Disorders (6th ed.). Academy of Nutrition and Dietetics.

Giel, K. E., Bulik, C. M., Fernandez-Aranda, F., Hay, P., Keski-Rahkonen, A., Schag, K., Schmidt, U., & Zipfel, S. (2022). Binge eating disorder. Nature Reviews Disease Primers, 8(1). https://doi.org/10.1038/s41572-022-00344-y

“Binge Eating Disorder.” Cleveland Clinic, 17 Apr. 2023, my.clevelandclinic.org/health/diseases/17652-binge-eating-disorder#symptoms-and-causes.

 Herrin, M., & Larkin, M. (2013). Nutrition counseling in the treatment of eating disorders (2nd ed.). Brunner-Routledge.