As St. Louis area dietitian nutritionists who specialize in the treatment of eating disorders, we want to provide our readers with practical tips on how to manage situations that can cause discomfort, anxiety, and stress. One of those is going to restaurants.
Picture a situation where it’s your friend’s birthday and they’d like to go to a new restaurant that opened up. It’s pretty common, right? And it should be a fun time! However for those who are in treatment for and are recovering from disordered eating and/or an eating disorder, social events involving food can bring up some unpleasant feelings. Let’s dive into more how we can shift and navigate our thoughts around these situations.
Tips for Eating Out at Restaurants in Eating Disorder Recovery
- Plan Ahead: Look at the menu online. Choose what you’re going to order BEFORE going to the restaurant. This choice can align with your diet and treatment plan for your ongoing recovery. Talk to your recovery coach to prepare for your restaurant meal.
- Eat with a Supportive Group: Going out to eat is challenging. Your first experiences should be with a supportive group of friends and/or family who understand that you might struggle and feel uncomfortable eating in front of others.
- Keep Things Fun: Talk about music, movies, your favorite memories together. Keep conversation light so you don’t add more stress to the meal. And hey, food isn’t just fuel – it’s an experience! Sharing a meal with friends or family isn’t just about what’s on your plate; it’s about creating memories and bonding over flavors and stories. Whether you’re trying a new restaurant or cooking at home, food brings people together in ways that are pretty special.
- Don’t Look at the Nutrition Chart: If possible, don’t look at the nutrition chart that shows calories, sugars, fats, etc. You’ve already chosen when you’re going to eat (step one). There’s no need for more information.
- Challenge Your Negative Thoughts About Food: A big part of recovery is contantly challenging the thoughts we’ve developed about food over the years. This can be exhausting, and it is incredibly important to heal the relationship we have with food and body. When we choose foods rich in nutrients, we’re not just feeding our bodies; we’re also giving our brains a boost. Think of it as a way to stay sharp and focused, whether you’re studying, working, or just enjoying life.
Navigating restaurant meals during eating disorder recovery can feel overwhelming, but you don’t have to do it alone. With compassionate guidance from eating disorder dietitians, you can build skills to manage anxiety, challenge food rules, and reconnect with the social joy of eating. At Branz Nutrition Counseling, we support clients throughout the St. Louis area with evidence-based, weight-inclusive care that prioritizes healing your relationship with food and body.
Build confidence around eating out and everyday meals with outpatient eating disorder nutrition counseling in the St. Louis area. Online and in-person appointments are available with expert dietitian nutritionists at Branz Nutrition Counseling.
