I went to order subway, then I saw the calories on the menu…
I went to order Subway the other day, feeling excited about a something quick and yum after a weekend away and getting in on a late flight. I decided to use the app to make things quick and easy. But then, as I browsed through the options, I noticed the calorie counts listed next to each item. Suddenly, I felt my heart race and a wave of distress wash over me.
Freaking Out Over Calories
As someone recovering from disordered eating – which for me involved restriction, calorie counting, strict diets, fear of weight gain, and eliminating certain food groups – seeing those numbers triggered a strong, physical response. I could feel my chest tighten and my mind race with old, unhelpful thoughts.
This wasn't the first time I've encountered calorie counts on menus. I experienced this before while traveling overseas. Usually, I'm able to handle it better, but this time I was feeling particularly vulnerable.
Calorie Counts on Menus: The Good and the Bad
So, why are calories displayed on menus in the first place? The intention is generally to help people make informed choices about their food intake, promoting transparency and encouraging healthier eating habits. However, for those of us with a history of disordered eating, these numbers can be more harmful than helpful.
There's growing concern about the impact of calorie counts on menus. Research suggests that while calorie labeling can lead to modest reductions in calorie consumption for some, it can also trigger anxiety and obsessive behaviors in others, particularly those with a history of eating disorders. This makes it a double-edged sword, potentially beneficial for some, but detrimental for others.
Compassionate and Intuitive Eating Strategies
So, how do we cope with this as an intuitive eater? Here are a few strategies that have helped me and might be useful for you too:
1. Practice Self-Compassion: When you feel triggered, remind yourself that it's okay to feel this way. Your journey is unique, and it's important to be kind to yourself.
2. Focus on Enjoyment: Try to shift your focus from the numbers to the experience of eating. What are you craving? What will make you feel satisfied and nourished?
3. Use Mantras: Create a mantra that resonates with you, like "I trust my body to guide me" or "I am more than a number." Repeat this to yourself when you feel anxious about calories.
4. Limit Exposure: If you find calorie counts particularly triggering, try to limit your exposure where possible. Use apps or order at places that don't display calories, or ask a friend to help you order.
5. Seek Support: Talk about your feelings with a supportive friend, family member, or therapist. Sometimes, just sharing your experience can lighten the load.
6. Educate Yourself: Understanding the intent and the potential issues with calorie counts on menus can help you rationalise your response. Knowing that it's a widespread concern and not just you feeling this way can be comforting.
7. Mindfulness Practices: Engage in mindfulness practices that help ground you in the present moment. This can reduce the anxiety associated with calorie counts and help you reconnect with your intuitive eating habits. Some favourite grounding tools for me are; The 5 Senses (tune into what you can experience with each sense, what can you see, hear, smell, feel and taste) and Pick a Colour (pick a colour and look around to spot everything in the room that is that colour).
Conclusion
Navigating a world that often emphasises calories and dieting can be challenging for those of us on an intuitive eating journey. Remember, it’s okay to feel triggered, and it’s okay to need support. The important thing is to respond with compassion and to trust in your journey towards a healthier, more intuitive relationship with food.
You’re not alone in this, and every step you take is a step towards greater freedom and peace with food. Keep going, and remember to be gentle with yourself.
Be Kind to yourself,
M x
