What to Eat On a Bad Body Image Day

Last week, we talked about body image and attuned eating (see our last blog post). We mentioned that it can be really hard to nourish yourself adequately on bad body image days because they can affect your recognition and understanding of nutritional truths, leading you to silence your hunger cues, and to a subsequent state of overwhelm/stress around food. So what should you eat on these days? 

The answer: anything you normally would. Try not to act on those restricting/binging/purging urges. Eat and move as you usually do and remind yourself that this is just another day. Some of our clients find that a regular routine can be another great way to combat the food noise. For example, thinking, “I am going to eat breakfast when I wake up at 7:30 am because that is what I always do. I will have my snack at 10:30 am because my body needs more food before my lunch break.” 

Remember, if you are someone who has a history of restriction, you still need to eat even though you may not feel your physical hunger cues. The recognition and understanding that you need to eat regularly (every 3 -4 hours) will pull you through the times when the eating disorder side of your brain is telling you not to eat because you aren’t about to pass out or you can’t feel your stomach rumbling. 

Foods that we often recommend clients eat on a bad body image day include:

  • Scrambled eggs on sourdough toast with shredded cheese, tomato, and greens

  • Greek yogurt bowl with granola, berries, nut butter, honey

  • Fruit smoothie with power balls

  • Chili with tortilla chips 

  • Grain bowl with rice, sweet potato, hummus, chicken/tofu, kale/spinach

  • Smoothie with your favorite muffin

  • Anything that makes your body feel strong and energized, but doesn’t leave you feeling stressed!

Unfortunately, bad body image days can come out of the blue or be a side effect of a mental health spiral you’re having. It’s okay, recovery is not linear, we all have days when we wish we had made different decisions around food. As you strive to take care of yourself mentally and physically, change will happen. Book an appointment with us today for some extra support on your journey.

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C

Body ImagePeggy PrattRecovery, body image, anxiety, anorexia, attuned eating, radiant nutrition, radiant, body, bulimia, pcos, dieting, diet, dietitian, disordered eating, dietitian near me, diet culture, food, nutritionist knoxville tn, nutritionist, knoxville nutritionist, nutrition, nutritionist near me, knoxville nutrition, knoxville dietitian, knoxville dietitian near me, intuitive eating, binge eating disorder, inflammation, insulin resistance, eating disorder, over eating, polycystic ovarian syndrome, meal planning, lose weight, weight, weight loss, eat right, dietician knoxville tnComment