I am overcoming my EDNOS, and as a result, I’m basically learning how to eat all over again. I lost a lot of weight over the course of my EDNOS, and I don’t want to gain it all back. My biggest fear is overeating. I eat 3 balanced meals a day, (whole grains, lots of fruits & veggies, and healthy fats are included) and exercise about 45 minutes a day (taking Sundays off). I’ve even been to a dietitian. Depsite all this, most of the time I feel like I’ve pigged out, and then I fear about slipping back into my disordered eating. I know there’s always the old saying of “eat until you feel full”, but I’m still unsure of what that is. I’ve tried looking around to see what average people are eating, so as to get a better idea of what a good portion size is. Are there any other ways to tell how much is enough? Thanks for your help! – VMR
Dear VMR,
It sounds like you are doing the right things. In the beginning the fear that you may gain weight is very common. What’s incredible is that as long as we listen to our bodies and eat when we are hungry and stop when we are full everything else will fall into place. For those with a history of disordered eating, however, it can take time to relearn those cues. Read the article “Understanding Hunger and Fullness” for some guidance.
If the dietitian you saw provided you with a sample meal plan, this is a starting point for getting you back in touch with appropriate portion sizes for your needs. Another easy way to judge portions is to use a 9 inch plate and divide it in half. On one half of your plate put veggies. On the other half place your protein and starch. Then always include a fruit and healthy dairy product to round out the meal. You can also read the food label to get an idea of what a serving size is. You are making wise food choices by including lots of fresh veggies and fruits and whole grains. Now it’s time for you to trust your body to use the food to provide you the energy you need to function.
When you eat out some simple ways to judge portions are:
3 oz = palm of your hand
1 cup = small fist
1 oz= tip of your thumb
Hope this helps and keep up the good work. Ultimately, you can combine your knowledge of portions with listing to your bodies hunger and fullness cues so you won’t have to think about measurements. Remember that you can always contact the dietitian you saw to answer specific questions or to help you create sample meal plans.
Carrie