reject the diet mentality
What is...
False. There is no one cause of EDs, but dieting has been shown to be a risk factor.
Define the forbidden fruit concept.
The idea that if something is labeled as 'bad' or 'off-limits' we think about it and crave it more, leading us to believe we don't have self control or are addicted.
Define the food police.
What is...
The voice in your head that monitors the rules that dieting has created.
Identify the diet culture:
"everything in moderation!"
What is...
Moderation implies an upper limit to an allowance, which is still restriction and can have similar effects. If we eat more than what we consider to be 'moderate' amounts of something, we likely would feel guilt and may need to compensate by aiming to have less of it the following day or week.
Define gentle nutrition
What is...
Making food choices while honoring physical and mental health, and not having rules or off-limits foods or viewing certain foods as better than others.
What is...
Depends, but very early on. It may start extremely young from parents, siblings, peers, teachers, doctors, even cartoons.
The definition of last supper eating.
What is...
When we decide to diet or stop eating something starting tomorrow (or Monday) and then we end up eating a lot more of it until then.
These are the destructive dieting voices.
What is...
The food police: judges and guilts you based on your choices.
The nutrition informant: aligns with cultural myths about what's "healthy" and "unhealthy".
The diet rebel: rebellious comments that make you feel powerless and not able to make your own decisions
Identify the diet culture:
"exercise helps my anxiety"
What is...
It depends where the anxiety is coming from. If the anxiety is coming from a lack of movement or guilt around food intake, the exercise is acting as a compensatory behavior. However, movement can also be a positive coping skill for anxiety when it's one of many options.
T or F: Gentle nutrition looks the same for everyone.
What is...
False.
What is..
Scales, measuring tools, harmful social media, diet/fitness books and magazines, fitness and food trackers
Exactly what it sounds like. Not having rules, off limits foods, or feeling guilt or shame with food.
Name 2 ways of challenging the food police
What is..
Opposite action,
Counter thoughts/reframing thoughts
Identify the diet culture:
"it's not a diet, it's a lifestyle"
What is...
Typically 'lifestyles' still have food rules or 'guidelines' to be followed. Usually certain foods are allowed more than others, and some foods are looked at as unhealthy. It's typically a diet in a chill-looking disguise.
Explain the following example if it were coming from a gentle nutrition view:
I'm going to have a salad for lunch.
What is...
Maybe a salad sounds yummy, or there's a lot of lettuce to use up that's going to go bad, or they haven't had many veggies recently and want to prioritize that, but the salad will also provide all the macronutrients.
What usually ends up happening to weight with dieting.
What is...
Often it leads to weight gain even if there is initial weight loss (this isn't the reason to give up dieting, but it's important to recognize that it just doesn't work the way it's promised to).
Name a common misconception about unconditional permission and why it's not true.
What is..
That you'll only eat previously restricted foods (ex/ cookies and candy) all day every day.
Often once we start allowing a food we do have more of it, but once we continue to normalize it and it's not as 'special', it's not something we crave as frequently.
Define a cognitive distortion.
What is...
A thought or belief that is faulty or unreasonable.
Identify the diet culture:
"I'm avoiding XX food because of XX illness or symptom"
What is...
We've been conditioned to blame food for anything off about our health, particularly GI issues, but often avoiding certain foods is not the solution. Even with GI issues, often disordered eating is the culprit. We need to look at health more holistically and make sure to consider the value of our relationship with food in our health.
Explain the following example if it were coming from a diet culture view:
I'm going to have a salad for lunch.
What is...
Maybe they feel like they SHOULD have a salad or that's the only thing they're comfortable with, maybe the salad won't be particularly balanced and there are lots of things that they would not consider putting in.
This is the reason self compassion is important.
What is...
The diet mentality is all about shame and judgement. Let's not fight fire with fire.
What is...
Regularly incorporating a previously restricted food so that we eventually become more comfortable with it and it's not as 'special'
These are the powerful ally voices.
What is...
Food anthropologist: neutral observer, no judgement
Nurturer: loving, positive self talk
Nutrition ally: neutral voice that helps you consider energy, health, satiety, and satisfaction
Intuitive eater: internal wisdom to help you make decisions based on your body's needs
Identify the diet culture:
"I feel better at XX weight"
What is...
It's important to look at why you feel better- physically and emotionally, what feels better about being smaller? Is it really about body size, or is it about weight stigma?
We also need to consider the risks of pursuing a smaller body. It's hard to really feel good in a body if there is a lot of manipulation and rules required to maintain it.
What is...
Variety. We never want to be replacing or removing foods from our diet, but adding foods is helpful both nutritionally and for healing our relationship with food.