Grocery shopping is a weekly experience for most people. Groceries help to set people up for proper nourishment by providing them with food and options for meal and snack times. Some people enjoy grocery shopping, while others may find it tedious, or individuals with eating disorders, grocery shopping can be very daunting.
It can be overwhelming and scary, but the avoidance of grocery shopping can leave room for eating disorder thoughts and actions to grow. Here are some tips and skills you can utilize to make grocery shopping more manageable in recovery.
Set Yourself Up For Success
If you find grocery shopping difficult, avoid going when you are overstressed or overtired. When we are stressed and tired, it can be easier for the eating disorder voice to take over and start making decisions that are not helpful or recovery-oriented. Many people find it beneficial to make a list. Creating a list beforehand can help take some of the stress of what to pick off of the actual shopping experience. Make sure you include a variety of foods when making your list. Carbohydrates, protein, fats, snacks, and meal components should be on your list. If you regularly see a Registered Dietitian as part of your care team, it may be helpful to create a list in session with them to ensure you have a variety of adequate options!
Invite a Support Person
Having someone with you whom you trust and who supports your recovery can be very beneficial. A support person can make sure you are staying on track and that your eating disorder does not hijack the experience. It can be helpful to talk to this person about what you need and what they can do for you so you are on the same page. You may want them to redirect you if you are in the same aisle for more than a few minutes, or you may want them to challenge you to buy a specific item your eating disorder is telling you to avoid. They are there to support you and your goals.
Set a Timer
Setting a 30-minute timer for picking out your foods can ensure you are not spending too much time reviewing packages and analyzing food choices. If you find yourself walking up and down the same aisles and going in circles, this can help to redirect that behavior.
Stick With What You Pick
Pick an item and stick with it. Don’t allow yourself to go back and forth between items or compare two of the same type of item. Similar to setting a timer, this can encourage you not to overthink while shopping. It can also be helpful to pick a smaller store with fewer items to choose from if you tend to compare items.
Avoid the “Health” and “Diet” Stores and Sections
Although eating disorders may cling to these terms, the reality is that the foods here are often less satisfying and less adequate for our bodies. It is often more harmful than helpful, so avoiding these sections can benefit recovery.
Avoid the Rush
Shopping during rush hours can add to the feeling of being overwhelmed. If possible, grocery shop during the day on weekdays or even Saturday mornings. Sundays and early evenings tend to be the busiest times at grocery stores.
Start Small and Give Yourself Grace
If starting at your local bodega or convenience store seems less intimidating than a big grocery store, try that out first. If you can only grab a few items your first time, that’s ok. See what works for you and what feels like a challenge. Allow yourself to explore and build up your skills through more trips. Plan a relaxing activity afterward if you find yourself in a lot of distress. BALANCE is also here to support you, so never hesitate to contact our team!
At BALANCE eating disorder treatment center™, our compassionate, highly skilled team of clinicians is trained in diagnosing and treating the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other disordered eating behaviors and body image issues. Our sister company, Melainie Rogers Nutrition, offers 1:1 nutrition counseling and meal support services and can provide skills to help you or a loved one navigate grocery shopping in eating disorder recovery. Click here to connect with our team.
This post was written by BALANCE Dietetic Intern, Marianna Mele (she/her).
Marianna is currently in her final year of Hunter College’s IPND program and will complete her Masters in Nutrition and dietetic internship. She previously completed her BS in Nutrition with a minor in psychology at Cal Poly University. Marianna is on track to becoming a registered dietitian within the next year! Marianna is passionate about food and nutrition. She believes food functions as a way to nourish the brain and body, connect with others, learn about different cultures, and bring joy to everyday life. Marianna desires to use her love of food and the values of HAES and intuitive eating in her career to help others create a more positive relationship with food and their body. In her free time, Marianna can be found doing crafts with friends, exploring New York City, or on her couch reading a book or watching a new show with her roommates and their cat, Audrey.
