Editors Note: This essay discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
Disclaimer: Im writing this story while sipping on a cup of hot chocolate. No, its not because Im throwing all caution to the wind when it comes to nutrition. Its also not because Ive run out of coffee. Its not even because my sugar cravings have gotten the better of me. Im drinking hot chocolate because theres a crisp chill in the Chicago air and my entire being wants to be wrapped in the comforting warmth of a cozy, chocolatey bev. In the past, I wouldve considered it an indulgence. Partaking in it wouldve been met with negative self-talk and criticism. I wouldve convinced myself to feel guilty for not opting for green tea instead.
But Ive since been introduced to the all foods fit model, and its radically changed how I view my eating habits and mindset. Ive spent years trying to heal my relationship with food. Its taken the combined efforts of therapy, medication, and educating myself on eating disorders. Yet, there was a missing piece: reframing the judgments and associations Id made with food.
The all foods fit model supports a distinctive view: Every food item can be a part of a persons daily eating plan and meal prep. Its no secret we live in a culture where labeling foods as good, bad, healthy, and unhealthy is the norm. So, its all about removing cultural meanings from foods to listen to what your body wants. You may be thinking, If I eat what I want, wont I just eat junk food all the time? While you might first crave the foods you didnt let yourself eat previously, I can confirm from experience: Variety will find its way back into your daily eating habits. When you dont label any food groups off-limits, youll begin incorporating a wider array of nutrients into your meals and snacks.
Removing restrictions is not just about mental health. Its beneficial for your physical health, too. By following this model, youll begin to trust your hunger cues again. This, in turn, becomes body wisdom. Instead of fixating on limitations, you can lean in and listen to what you need. Sometimes that might be carrots. Other times, it might be a cookie. Beauty exists in ditching the rules and letting your needs lead the way.
Though I found the all foods fit model refreshing, it was hard to let go of my ties with fad and elimination diets. Additionally, it was hard to let go of my habitual need to categorize food as good or off-limits. Below, I dive into the strategies that helped me integrate this model into my eating patterns. What worked for me may not resonate with you, and thats OK. Before you begin, remember this: Everything in life is a journey. And when it comes to something as individual as our relationship with food, consult a medical professional if there are changes youd like to make.
It took years to unpack why I had been a vegetarian for six years. It was more socially acceptable to cut out an entire food group (that my mind labeled unhealthy) in lieu of constantly turning down whole meals. With support from my therapist, I was able to see the bigger picture of how this eating patternand coming to it for the wrong reasonsbuilt a preoccupation with the foods I was cutting out. Whats more, I felt a certain uneasiness around these foods. I no longer trusted my own innate hunger cues. A seemingly simple label such as unhealthy suddenly blew up into a full-blown obsession.
I had to release the false claim that I was a vegetarian for health reasons to begin to heal my harmful view of meat. And though its taken years, Im now incorporating animal protein sources into my meals a few times a week. I encourage you to take a step back and consider the food rules youve made for yourself: Why are you cutting out or avoiding certain foods? Why do you no longer keep certain types of food in the house? If you feel uneasy or unclear about the answer to those or similar questions, it could be time to re-evaluate.
At one point or another, perfection has influenced almost every part of my lifefrom my workouts to my work to my cleaning habits. So it comes as no surprise I would let perfectionism dictate my eating habits. But I wanted to escape that feeling, and I craved a sense of freedom and ease.
By working with the all foods fit model, I accepted that while nutrition is an important need to address, foods can satisfy us in other ways, too. I began to focus on how sated and energized I felt when I had eggs, greens, and toast for breakfast. And I started to see the truth of my cravings for connection and seasonal comfort when I ate spice cake and cider on the couch with a friend. Incorporating this element of mindfulness into my meals helped me. I ate more nutrient-dense foods and chose sweets and treats that nourished me in other ways.
I began to look more closely at the critique and virtue I associated with other foods. Additionally, I noticed my language and others comments during my meals always seemed to linger with judgment. I was either good for opting for a salad or expected to feel guilty because I said yes to dessert. It became clear to me that the words we use to describe foods perpetuate the harmful narrative we place on food.
I taught myself to look outside the phrases that had been ingrained in me. So, I started to shape a new language regarding food. There was nothing more empowering than realizing that I determine how I feel about what I eat. Food became energizing and soul-soothing. It became a source of connection and conversation.
My advice: Little by little, bring awareness to the judgmental thoughts when they come up. Reflect on them and perhaps what theyre trying to tell you. An intuitive eating journal can be supportive here. Of course, its not always possible to break out a notebook every time you sit down for a meal. However, it can be an effective way to transform judgments into a more neutral, non-judgmental experience. Focus on how satiating a meal is or the aesthetic joy of diving into a dish as opposed to the caloric content or societal associations of that food. You may find that you start to trust your personal decisions around foodfrom portion size to hunger cues and everything in between.
While it took time and support, I managed to work my way up to introducing the packaged and processed foods I once feared. I had Pop-Tarts for snacks on occasion and reclaimed my dormant love of ice cream. Similar to my experience with meat, I began to notice that eating these foods more regularly led to a decrease in cravings. Plus, my bingeing habits subsided, and I trusted myself around foods I previously wouldnt have. If you notice this is an issue for you, try working with a dietitian or consulting a healthcare provider who can guide you along this challenging journey. Together, you can talk about what strategies will work best for you.
Our culture has long adopted the belief that what you eat defines who you are. Personally, I cringe at the you are what you eat adage. Lets be clear: Nothing about whats on your plate represents who you are as a person. Learning to embrace the truth that all foods can be part of your eating habits can help you jump off the fad diet wagon. Remember: Ingrained beliefs about food wont shift overnight. But little by little, as you practice the tenets of the all foods fit model, youll start to feel food freedom for yourself.
If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text NEDA to 741741.
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How All Foods Fit Transformed My Mindset and Diet - The Everygirl
