Consumption of 5-6 smaller meals spread throughout the day can be an effective approach for achieving abstinence from binge behavior. The mantra we use is “never hungry, never full” and is centered on staying well-fed and well-nourished throughout the day. Many binge eaters have poor consumption from one or more food groups and it is therefore critical to include food from all food groups on a daily basis in order to ensure a full range of vitamins and minerals. At Nutrition In Recovery we utilize the following six food groups:
- Dairy (or dairy alternatives)
As you may have noticed, we believe that beans, nuts, and seeds are so important that they have been given their own food group!
What about Meals and Snacks for those with Binge Eating Disorder?
Each meal or snack should contain at least three of the six food groups. Meals that have four or five food groups are even better! All meals and snacks will contain protein, fat, and fibrous carbohydrate. We believe that if these elements are not present, the meal or snack is imbalanced. Secret weapons for staying “well-fed and well-nourished” include:
- Organic Berries (fiber and phytochemicals)
- Raw Vegetables (dip these in hummus or nut butter)
- 100% Whole Grains (let’s talk about cooking!)
- Organic Dairy (full-fat only) or dairy alternatives
- Meat and Fish (vegetarian works, too!)
- Sprouted Beans (canned works, too!)
- Unsalted Nuts (secret weapon)
- Chia Seeds (soak these first)
While some people need a structured food plan to adhere to, others respond better to a “non-diet approach”. Some people need to stop trying to lose weight in order to recover from Binge Eating Disorder. One size does not fit all and nutritional needs should always be assessed on an individual basis. Make an appointment to find out what your needs are!
How is Food Addiction Connected to Binge Eating Disorder?
According to recent research, more than half of patients with Binge Eating Disorder (BED) meet criteria for Food Addiction. These findings suggest that the type of food being consumed is a significant contributor to binge eating. In other words, for more than half of those with BED, it is not solely related to “underlying issues” but also related to the addictive potential of certain foods. It is very important to identify which foods trigger abnormal physical reactions such as cravings. Foods that have the most addictive potential include:
- Refined grains
- Added sugars
- Artificial sweeteners
- Artificial flavors
- Added salts
- Added fats
A pastry and a sugar-free latte from your local Starbucks will contain ALL of these elements. It’s no wonder Starbucks are always crowded and make enormous profits. Note: some people think they are addicted to food when they have just engaged in too much dieting! Let’s talk about this…
Can you Help me to Recover from Binge Eating Disorder?
Nutrition In Recovery provides the highest level of nutritional care to those suffering from food-related issues. We work with a team of highly qualified professionals including MDs and therapists in order to make sure all of your needs are addressed. Contact today for a free consultation!
- Learn more about discerning between food addictions and eating disorders in one of David’s recent JOURNAL ARTICLES
- Watch a 1-hour webinar: Nutrition Therapy for the Addicted Brain
- Read and download Mr. Wiss’ publication Incorporating Food Addiction into Disordered Eating: The Disordered Eating Food Addiction Nutrition Guide (DEFANG)