If you’re in recovery from orthorexia, you’ve already taken a big step toward healing. It is a brave act to ask for support with orthorexia recovery. Working with an eating disorder dietitian, like the clinicians we have at Courage to Nourish, is an important step.
Orthorexia is a focus on eating only “perfect” or “healthy” foods. It can make eating feel stressful or scary.
Recovery means learning to enjoy food again without fear. And without food impacting your life or getting in the way of your values. If you think you might have orthorexia or want to learn more, please read our blog: What is Orthorexia? Here are five tips to guide you in creating a meal plan that supports your healing.
1. Mix Up Your Meals
An eating disorder dietitian can support you in eating a variety of foods to support you in recovery. Why is this important? The more foods you incorporate into your day to day life, helps to challenge the rigid eating disorder thinking. It is important to include all the food groups: fruits, vegetables, grains, protein, and fats. Variety helps your body get the nutrients it needs and teaches your brain that foods don’t have to control your life.
2. Set Regular Mealtimes
It can be helpful in orthorexia recovery to eat at regular intervals. Sometimes that might mean setting alarms for the time of day that you are in need of food. Eating at regular times helps us get enough energy and nutrition throughout the day. It’s important for your mind and body to be fueled in order to lessen some anxiety and talk back to the eating disorder voice. When we are underfueled, it can actually trigger eating disorder thoughts and behaviors.
If you struggle with eating at regular meal times, an eating disorder dietitian can support you in finding practical tools to support consistent eating.
3. Challenge “Good” and “Bad” Food Labels
In recovery, it’s important to move away from thinking of foods as “good” or “bad.” The only “bad” foods are foods that are rotten or ones that you are allergic to! We eat for many different reasons – for fuel, for enjoyment, for socializing – and if we have a black and white mentality with nutrition, we can miss out on opportunities for fueling ourselves and for enjoyment.
One thing to try is to practice adding a food you’ve avoided into your meal plan once a week. This might feel difficult and scary at first, but overtime, you might notice that eating these foods may become easier.
Working with an orthorexia recovery dietitian can also help you in this process of reintroducing foods. A dietitian can help you to challenge black and white thinking with food and can discuss nutrition related facts and myths which can help you challenge the eating disorder voice.
4. Work with a Dietitian
We’ve already talked a bit about the benefits of working with a dietitian, so it only make sense that this is one of the tips! Recovery from orthorexia can be so isolating. Reaching out to a support team is important! A dietitian who understands orthorexia can help you create a meal plan that feels doable, yet challenges the ED. They can guide you in adding new foods, eating balanced meals, and listening to your body’s hunger and fullness cues. It’s okay to ask for help!
5. Focus on Flexibility
Recovery means letting go of strict rules about food. If your meal plan changes because of a last-minute dinner with friends or a different craving, that’s okay! Flexibility helps you learn that food is a part of life, not something to control perfectly.
Final Thoughts on Orthorexia Recovery Meal Plan: 5 Simple Tips to Help You Heal
Recovery from orthorexia takes time, but every step you take is progress. Be kind to yourself and celebrate the small victories, like trying a new food or eating at a restaurant. Remember, food is fuel, joy, and connection. You deserve to enjoy it fully!
Connect with Courage to Nourish
Looking for support in recovery from Orthorexia or other eating disorders? Contact Us for a complimetary discovery call! Unsure about what constitutes Orthorexia? Check out the Courage to Nourish information on Orthorexia or take our orthorexia quiz to help determine what kind of support you may need to help you in your journey of healing. (Please note – this orthorexia quiz is not to be used for diagnostic purposes.)
Alex is the founder and owner of Courage to Nourish. She opened Courage to Nourish to create a practice that aligns with her values in eating disorder recovery. She is a Certified Eating Disorder Dietitian and Approved Supervisor through iaedp. Alex loves working with children, high school and college students as well as athletes. Additionally, Alex is a proud anti-diet dietitian and works with her clients through a Health At Every Size © and intuitive eating framework. Read more about Alex here.
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