SO WHAT IS A HEALTHY BALANCED MEAL?

The way you’re going to start to eat again is with a program that gives you a structure around food and retrains your mind and body to expect food often and regularly. By doing this, you’re telling your body, “You don’t have to force me to binge on large amounts of food now because I’ll provide you with more food later.”

In the beginning, the more prepared you are, the less you’ll have to think about food and what to eat, which will be a massive help, as, let’s be honest, this may all seem not so easy.

So, get organized; start to:

• Plan your meals ahead of time. You may want to plan your meals for just a couple of days in advance or maybe the whole week.
• Plan what meals you’re going to prepare and buy all the food for the week at one time—reducing the temptation to slip from your positive path.

This structured eating program is only temporary, as once you begin to feel more confident, you can get rid of the program.

WHAT WOULD BE A HEALTHY BALANCED MEAL?

Depending on your goals and how much you’re moving your body, this information will vary from person to person. But these are general guides, and the division into thirds is by volume, with the aim at averaging the recommended portion. Also, reach out for support from a family member or friend and speak to a nutritionist, which would be a huge help at this time to guide you in the right direction.

The key to a healthy balanced meal, is to have a combination of:

One-third  carbohydrates

One-third protein

One-third fruits or vegetables

(Think of it like this, dividing it into thirds)

Plus, eat some kind of fat. Fat adds flavor to your food and helps you to feel full.

Make sure your portions are proportionate  and not too big or small.

Eating a wide variety of fresh foods from all the groups will stabilize erratic blood sugar levels and reduce the urge to binge.

It’s important not to count calories  when you start eating again, as this isn’t helpful. Calorie counting is connected to dieting, and this is where we want to steer clear. It’s time to let that negative pattern go. As you follow a structured meal plan, then you’ll be getting all the right foods, and we can leave the calorie counting to other wannabes!

CARBOHYDRATES:

Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions, such as breathing, heartbeat, digestion, and brain activity, and exercise. They also play a critical role in the production of serotonin (the happy hormone), which is the primary neurotransmitter regulating your mood and appetite. Carbs include sugar, starch, and fiber. So, when you deprive yourself of carbohydrates, you can put yourself at risk of lower serotonin levels, which, in turn, can affect your mood. (Lots more on serotonin in Step 6).

Types of carbohydrates to add to your meal plan:

Squash, corn, sweet or other potatoes, (yes, corn and potatoes are vegetables, but they also contain high levels of carbohydrates) brown rice, wholegrain bread and cereals, wholemeal bagels and pasta, beans,  lentils, oats, etc.

PROTEIN:

Protein balances your blood sugar levels, which makes you feel fuller for longer, which then moderates your appetite and hugely helps to reduce those cravings.

Types of protein to add to your meal plan:

Seafood, fish, meats, eggs, beans.

FATS:

Eating fat is probably something you’ve tried to avoid at all costs, but fats actually help reduce weight, and they also:

Improve the absorption of essential nutrients.

Help you feel full.

Serve as reserves for energy storage.

Help to curb overeating.

HOT TIP = at the start of your recovery, eating fat can help to reduce the initial “bulimia bloat.”

There are many different types of fats:

Saturated fats: These are found in dairy products and meat.

Trans fats: These are found in cakes, biscuits, and snack foods.

(Try to avoid saturated and trans fats, as they are unhealthy).

Unsaturated fats: These are found in fish and plants.

Omega 3: Found in oily fish, including salmon, mackerel, and sardines. If you don’t eat fish, then linseeds, pecans, flax seeds, and hazelnuts are also rich in omega 3. (If you’ve been abusing laxatives, avoid taking linseed and flax seeds, as they could cause loose stools; instead eat chia seeds).

Types of fats to add to your meal plan:

Almonds, Avocados, eggs, fish, walnuts, cheese, extra virgin olive oil.

VEGETABLES AND FRUIT:

Eat a variety of different fruits and vegetables. These supply the body with minerals and vitamins.

Some fruits and veggies contain various levels of carbohydrates, so choosing the correct ones in the right amounts means you can enjoy the healthy benefits of these tasty foods without too many carbohydrates.

Leafy green veggies are vital for nutrition as they contain high levels of antioxidants, which reduces cell damage. The darker the green, the healthier they are for you.

Find the fruits that you like! There’s such a wide variety of fruits on the market. Try out something new; you might find you like it.

The more colorful your plate, the more diverse the vitamins.

(Fruit and vegetables, in general, are healthy low-fat foods, but they don’t provide us with all the nutrients we need to be healthy).

SNACKS

Snacks help to keep blood sugar levels balanced throughout the day, which manages hunger. Preferably, your snacks should be high in complex carbohydrates. (Complex carbohydrates take longer to break down and provide long-lasting energy compared to simple carbohydrates like sugars. These are found in grains, beans, or fruits, especially high-fiber fruits). Try to avoid fruit juices, as they have more concentrated sugar, which could lead to inappropriate weight gain.

Types of snacks for your meal plan:

Fruit, muesli bar, chocolate bar, dried fruit and nuts, a biscuit, cheese, and crackers.

 INCLUDE WATER

You may be unaware, but with bulimia, you’re more than likely to be living in a state of chronic dehydration, as purging forces many of the fluids out of the body.

Water makes up approximately 60-70%% of our body mass and about 80% of our brain. So even if you’re slightly dehydrated, this can have a significant impact, including:

• Poor concentration
• Headaches
• Digestive disorders
• It’s the number one cause for daytime fatigue

And the list continues…

Many of my bulimic clients tend to drink a lot of caffeine through coffee, tea, and diet drinks. These are all diuretics. So, it’s time to cut back on these. Focus on the excellent benefits of water.

Start to introduce drinking a small amount of water regularly during the day; then, build gradually, whether you’re thirsty or not. However, it’s essential to avoid water at mealtimes to avoid feeling over full.

Please see step 6, for the advantages and vast benefits that drinking water provides for you.

HOW MUCH SHOULD I BE EATING?

The best nutrition guide in town is going to be your own body, especially not some fantastic new diet you’ve just seen. It’s inside you.

Your body will let you know when you’ve had sufficient food. It will change from day to day, depending on how much you’re moving your body. Although I don’t like my clients to focus on calories, the chart below helps you determine your optimal daily calories. You may be surprised at how much your body needs.

                                       MODERATELY ACTIVE                              ACTIVE

                                         30-60 min/day                                            60 min+/day

FEMALES - AGE                

19-30                           2,200                                                                  2,400

31-50                           2,000                                                                  2,200

51+                              1,800                                                                  2.200

MALES - AGE                     

19-30                            2,800                                                            3,000

31-50                            2,600                                                                 3,000

51+                               2,400                                                                 2,800