It was a sunny afternoon when Emily walked into my therapy office, looking tired and frazzled. She had been struggling with her relationship with food for years, and it was starting to take a toll on her mental and physical health. She had read all the articles and books on healthy eating and dieting, but she couldn't shake the feeling that something wasn't quite right. As her therapist, it was my job to help her distinguish between healthy dieting and an eating disorder.
The truth is the line between healthy dieting and an eating disorder can be blurry at times. In our culture, we're bombarded with messages about how we should look, what we should eat, and how much we should exercise. It's easy to get caught up in pursuing the perfect body and lose sight of what's really important: our health and well-being.
Society is changing, and different body types and shapes are increasingly more accepted. We've all heard that "your beach body is the body you're in right now." Yet our mind's eye can be tricky, and often even hearing others talk negatively about their bodies can impact the critical way we look at our own.
Emily's friend, Callie, is a dancer and constantly makes remarks about people's bodies and her own. Over time, Emily began to wear baggier clothes. She began to criticize her arms and the thickness of her thighs. When she looked at changing her eating habits, her goal was to lose weight, not to get healthy. This is a big red flag that our relationship with food is on the rocks and that we are going down a dangerous path.
So, how do you know if you're engaging in healthy dieting or have an eating disorder? Here are some key differences to keep in mind:
Healthy dieting involves making informed choices about what you eat. You pay attention to the nutrients your body needs and make an effort to eat a balanced diet that includes a variety of foods. On the other hand, an eating disorder involves restrictive eating patterns that may eliminate entire food groups or severely limit calorie intake.
Healthy dieting involves enjoying food and finding pleasure in eating. You may experiment with new recipes and try new foods to expand your palate. An eating disorder, on the other hand, involves fear and anxiety around food and may lead to guilt or shame after eating. Purging or punishing your body with extensive exercise to "burn off" the calories of that ice cream shake you had at lunch are unmistakable signs of an eating problem.
Healthy dieting involves listening to your body's hunger and fullness cues. You eat when you're hungry and stop when you're full. On the other hand, an eating disorder may involve ignoring your body's natural cues and eating based on strict rules or rituals.
Healthy dieting involves taking care of your overall health and well-being. You prioritize getting enough sleep, managing stress, and engaging in physical activity that you enjoy. On the other hand, an eating disorder may involve sacrificing your physical and mental health in the pursuit of weight loss or an ideal body shape.
As Emily and I talked, she realized that her approach to food and dieting had crossed the line into disordered eating. She had been obsessively tracking her calorie intake, avoiding social situations that involved food, and feeling guilty and ashamed when she indulged in her favorite foods. Together, we worked on developing a more balanced and sustainable approach to eating that honored her body's needs and allowed her to enjoy food without guilt or anxiety.
Understanding that food is our fuel, how each individual body processes food, and what your body needs to heal should be the end goal of a dieting strategy. In that way, food is not our enemy... it is our sustenance. It is good to note that eveyone's body is different. Some people struggle with lactose or gluten, others may thrive on Keto but not on a vegistarian diet. In all of these eating styles, it is best to consult with a certified nutricionist and do your own research too.
Some common themes do always apply:
Focus on whole, nutrient-dense foods: These are foods that are rich in vitamins, minerals, and other essential nutrients that your body needs to function properly. Examples may include fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to choose foods that are as close to their natural state as possible and avoid heavily processed and refined foods.
If it comes from your pantry, it's probably processed!
Incorporate anti-inflammatory foods: Inflammation is a natural response of the body to injury or illness, but chronic inflammation can contribute to a range of health problems. Foods that are high in antioxidants, such as berries, leafy greens, and nuts, can help reduce inflammation and promote healing.
Stay hydrated: Drinking plenty of water is essential for keeping your body hydrated and flushing out toxins. Aim to drink at least 8 glasses of water per day, and consider adding other hydrating foods to your diet, such as cucumbers, and celery.
Avoid foods that trigger inflammation: Certain foods can trigger inflammation in the body, including sugar, processed foods, and fried foods. Try to limit your intake of these foods and focus on whole, nutrient-dense foods instead.
Listen to your body: Pay attention to how your body reacts to different foods and adjust your diet accordingly. For example, if you notice that dairy products make you feel bloated or uncomfortable, try cutting back on them or eliminating them from your diet altogether.
There is a reason baby calves quadruple their size the first year.
5. Seek guidance from a healthcare professional: If you have a specific health condition or are recovering from an illness or injury, it's important to work with a healthcare professional to develop a nutrition plan that is tailored to your individual needs.
The bottom line is that healthy dieting involves making informed choices about what you eat and how you care for your body. In contrast, an eating disorder involves a distorted and harmful relationship with food and your body. If you're unsure if your approach to food is healthy or disordered, don't hesitate to seek professional help. A therapist or dietitian can help you develop a more balanced and sustainable approach to eating that supports your health and well-being.