Grocery shopping is tough, but grocery shopping with an eating disorder can feel like an impossible task full of stress, second guessing, and triggers. As difficult as this essential task may be, it is still just that -- essential. For this reason I have put together some tips that may make your next trip to the grocery store less stressful and leave you feeling grounded and accomplished.
Don’t go in overly hungry or overly full. When we are at either extreme of hunger or fullness eating disorder urges are typically higher than usual. This may lead to making decisions based on eating disorder beliefs, rather than acting from a recovery-oriented mindset, using our logic, and being able to challenge diet culture (which we are unfortunately bound to encounter).
Plan ahead. Designate one day each week that you do your meal planning, grocery shopping, and meal prep (I typically do this on Sundays). I recommend setting aside at least a few hours to get everything done. Start with planning out your meals for the week, then make a list of everything you need (see more on this below), and then when you get home decide on what you want to have prepared ahead of time, for example: cooking a big batch of rice or pre-chopping some veggies. Your future self will thank you!
Make a list. I recommend breaking down your list into the following categories:
Staples. Make a list of the things you need for your go-to meals and snacks (milk, bananas, bread, peanut butter, etc). Keep this list handy so you can refer to it each week.
Ingredients for planned meals. Review your recipes and check your cabinets before you go!
Challenges. Pick a few things to get that will challenge your eating disorder. Decide before you go and commit to putting them in your cart regardless of how you may be feeling in the moment.
Non-food items. No one wants to get home from the grocery store to realize you have no toilet paper or dish soap!
Ground. Do some grounding exercises before and after your trip to the store. This may include some breathing techniques, doing a guided meditation, or using essential oils. Make sure you have whatever you may need to ground before leaving the house and give yourself plenty of time before and after you shop
Set a time limit. It may make sense for you to set a goal regarding how much time you spend inside the store. Eating disorder voices may result in wandering around, reading labels, second guessing, and over-thinking. Your eating disorder may also rush you through the store, leaving you without essential items you need.
Go with a friend. Ask someone you trust to tag along! Having someone there can help distract you from internal eating disorder dialogues. A friend can help by supporting you emotionally or encouraging you to make recovery-based choices. If you don’t have a trusted friend or family member near-by, try Facetiming or calling someone for support as you shop!
Make a playlist. Music heals! Choose some of your favorite feel-good tunes to listen to as you shop. Not only can this be a helpful distraction, but it can also boost your serotonin levels, inspire, and calm your nerves. Not a music person? Find an inspiring or funny podcast to rock while you shop.
Limit label reading. Label reading is almost never necessary (allergies and intolerances aside). If this is an eating disorder behavior you struggle with setting a goal around how many labels you allow yourself to look at can be helpful. Try starting with 3-5 labels and reduce that number with each grocery trip. If you do happen to glance at a label don’t count it as a loss just yet! Challenge yourself to buy the item even though your eating disorder may disapprove.
Be flexible. Chances are that there may be an item you’re looking for that they don't have or they have sold out of your favorite go-to brand. Use this as an opportunity to increase variety, challenge your eating disorder, and practice flexibility. Sticking to safe foods will keep your eating disorder alive. When life throws a wrench in your plans be mindful to not let your eating disorder win. Take advantage of these moments to fight back!
Watch out for diet culture traps. Diet culture is no stranger to our grocery aisles. Be prepared to encounter some potentially triggering content. The first step is learning how to recognize fact versus fiction. Beware of the “free from” marketing labels; most of these labels are inaccurate (all foods contain hormones and all meat is antibiotic-free, for example). Remember, diet culture isn’t about health, it’s about making money! Don’t fall for diet culture’s sneaky tactics. Buy what you enjoy. Focus on what will fuel your body and support your recovery.
Good luck and happy shopping!