When I first began working to get out of the diet/binge cycle, I had NO idea what to eat.
Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach & Binge Eating Coach, NBC-HWC
What was normal? What did a normal person eat? I didn’t know.
I spent so long either trying to restrict or falling off the wagon to say, “screw it, I’ll eat whatever,” that I didn’t know what a balanced meal looked like.
The one thing that helped me the most was giving myself permission to pick SOMETHING, then eat it, get inner feedback, learn, and tweak for next time.
So often we get stuck in analysis paralysis that we get locked in the mental food battle, can’t decide and then end up overeating because we want to make all of the food noise go away. So I’ve got three tips to help you decide what to eat.
3 Tips to Help You Decide What to Eat (Even If You NEVER Know What to Eat)
1. Notice what your mind and body are both saying.
At first, they may conflict. The mind says “eat a salad” and the body says “I want the pizza.” And then we get trapped in this noisy back and forth in our minds.
So notice what both thoughts and desires are. Don’t fight or resist–just observe. The mind is usually stuck on what’s “healthy,” what we learned in the diet world and chooses out of fear. The body usually wants something else (until later in the journey, when they become more integrated!). Take note of the should vs the want.
2. Choose half and half.
When in doubt, pick a bit from the mind and a bit from the body.
Choose a half salad and one slice of pizza. Or whatever combination you come up with that satisfies both the fear/control of the mind and the “but I want this” from the body. Put both on your plate, look at it, sit down and BE in the experience of eating what you choose.
3. Give yourself permission to explore and take the internal feedback.
Be curious about how satisfied you felt after you eat.
Is it what you wanted? Did you feel nourished? Was it satisfying? Did you feel like you could eat the food and move on? Give yourself permission to experiment and learn–there is always feedback to tweak, refine and change course for next meal!
Remember, there are no “right” or “wrong” foods—every eating experience is an opportunity to learn and grow in your journey towards finding your normal.
Navigating food choices can feel overwhelming, especially if you’re accustomed to relying on external cues or strict dietary guidelines. By tuning into your body and mind, finding a choice that satisfies both and then being open to feedback for the next time allows you to keep learning, refining and trusting yourself around food!
Common Questions:
Why is it so hard for me to decide what to eat?
Being immersed in the diet world, we get conflicting messages about nutrition and what we are supposed to eat. Having all of the calories, points, shoulds and rules in our minds can make it challenging to decide what to eat.
What does it mean when you never know what to eat?
When you never know what to eat, it could signify a disconnect from your body’s hunger and fullness cues or an internalized fear of making the “wrong” choice.
Is it normal to not know what to eat?
It’s common to experience uncertainty about food choices, especially in a culture inundated with dietary advice and food trends (and all of the rules we internalize!)
How does the abundance of food choices affect our decision-making?
The plethora of food choices can lead to decision fatigue, making it difficult to make a confident decision about what to eat.
How can I overcome decision fatigue when it comes to choosing meals?
Overcoming decision fatigue involves simplifying choices, planning meals ahead of time, and focusing on nourishing foods that align with your preferences and values.
How does emotional eating affect my food choices?
Emotional eating can influence food choices by causing you to seek comfort or distraction from difficult emotions through food, rather than responding to physical hunger cues.
Related Articles
⚪ What Role Does Nutrition Play in Recovering From Binge Eating?
⚪ What Are Some Healthy Meals for Weight Loss?
⚪ How To Make a Healthy Omelet for Weight Loss
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Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach, binge and emotional eating coach, and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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