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Writer's pictureRhea Lewandoski R.D.

You want to practice food flexibility, but how do you begin?

Author: Rhea Lewandoski R.D.


bowl of pasta

When you begin eating disorder treatment, often one of the first items on the agenda is structure, with the aim of working towards consistent and adequate nourishment. This is especially important if your eating disorder created eating irregularities and rigid food rules and shame (most do). Unstructured eating patterns can make it very difficult to challenge eating disorder behaviours consistently.


Structured or mechanical eating is often encouraged so your body can be nutritionally restored; you meet your daily needs; and you are physically and mentally satisfied when it comes to food. It can often help to decrease food thoughts, ED thoughts, body image concerns, and ED urges. It isn’t the “fix” or the be all end all of eating disorder treatment, we understand that eating disorders are much more. However, it does help!


Now…


You want more flexibility

 

How do You Know You’re Ready?

I highly recommend working with an eating disorder dietitian throughout the entirety of this process. Sometimes individuals can jump into “flexibility” too quickly in recovery, only to be faced with a list of eating disorder rules getting in the way of their true preferences and flexibility desires.


Here is a non-exhaustive list of curiosities to ponder:


  1. Are you are getting enough?

  2. Be curious about which foods/times/spaces you are most interested in being flexible – is the eating disorder and/or old food rules intruding?

  3. How does hunger/fullness feel right now?

  4. Explore perfectionism – is my want to be flexible in relation to someone else’s schedule or needs?

  5. Is my interest in being flexible value-based? Does it allow me more opportunities to participate in life events?

  6. When I practice flexibility does it impact my total intake?


This is not a black and white process – we can tip toe in and pull back as needed. This is an exploration. When you are ready to tip toe into flexibility and introducing more choice, we can work on strengthening your recovery voice, recovery choices, true preferences and you get an opportunity to build trust with yourself and validate your own choices.

 

Introducing Food Flexibility

Introducing flexibility can be quick for some and slow for others – there is no right way or proper timeline to follow. Some people thrive on more structure and that is just the way it is. Here are some ways, when you are ready, that you can start to explore flexibility, while maintaining structure:


  1. Options – choosing which snack or meal option (previously discussed/decided) that you feel like in the moment.

  2. Going to a restaurant and choosing what you feel like.

  3. Choosing the drink you would like to order in the moment.

  4. Adding “add-ins” to meals that you think would make the meal taste better or be more satisfying.

  5. Having dinner at a friend or family members home and not knowing what is served – practice going with the flow.

  6. Honoring a spontaneous craving in addition to your structured plan.

  7. Working with your dietitian or other supports and getting them to choose dinner or snack options for you to try.

  8. Spontaneously going for coffee, ice cream, meals etc. when a friend asks. Or planning future opportunities like this.

  9. Choosing one meal or snack(s) to focus on deciding in the moment what you feel like.


The point is you can practice flexibility before “dropping” the structure. More likely you will actually maintain some form of structure around food throughout your life in recovery. Most of us thrive in routine and often eat in a routine way. Moving forward from mechanical eating does not mean letting go of structure. We are consistently using our logic, feelings and body sensations to drive decisions. For example, we don’t feel like breakfast or are not hungry for breakfast, we logically know recovery, emotional regulation and our physical wellbeing are better off when we have it. I.e. having breakfast, no matter what = structure; choosing what feels manageable (time, availability, enough) and satisfying = flexibility.

 

 

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