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!