Binge-eating disorder (BED) is an eating disorder characterized by the engagement in binge-eating episodes, affecting 1.5% of women and 0.3% of men.2-3 During these episodes, a person may eat an unusually large quantity of food in one session, feeling unable to stop.1 Recovery from binge-eating disorder is possible, and there are numerous skills and practices that can help individuals manage their symptoms.
Since grocery shopping is an unavoidable task, it is important for people in binge-eating recovery to have the proper tools to take on the grocery store with intention. Anxiety around food may already be a constant focal point in the mind of someone in recovery, so the grocery store may further worsen this challenge.5 For someone in binge-eating recovery, the grocery store may house a multitude of challenges and triggers. One example is diet-culture language on food labels and advertisements. Terms like “weight-loss” “summer body” or “skinny__” could easily derail efforts to buy food intuitively and for the purpose of nurturing one’s body. Another potential challenge in a grocery store is the abundance of nutrition labels and the temptation to count calories. Additionally, the stress of people’s opinions and outside perceptions could be intimidating to a shopper recovering from an eating disorder.5
All these concerns are valid but try not to be discouraged – there are ways to navigate the store with more ease and confidence. It is possible to shop intentionally and check-out with the foods that will nourish your body and mind as you go through recovery.
- Come with a plan.
Arrive at the grocery store with a plan of what you will be buying. Before leaving for the store, survey your refrigerator and kitchen cabinets for what you already have. Coming to the store with an idea of the meals you are shopping for will provide structure for your shopping trip, rather than walking around aimlessly.4
- Choose the place and time strategically.
To minimize stress from outside voices or judgement, consider going grocery shopping at times that are less busy. Additionally, you may find it easier to shop with intention in smaller grocery stores with less variety and fewer products. You may be more successful with staying on track and sticking to your plan.4
- Set a time limit.
You don’t need to rush yourself while shopping, but if you find yourself spending unnecessary time in the grocery store analyzing nutrition labels and counting calories, it could be helpful to give yourself a reasonable time limit.4
- Shop online.
Shopping for groceries online can eliminate many potential challenges like the ones listed previously. This shopping experience may be less overwhelming and is a great first step to overcoming the triggers in a grocery store while shopping with intention. On days where the grocery store is the last challenge you want to face, ordering groceries online can be a great way to stick to a plan and reduce distress.4
The journey to eating disorder recovery may not be linear, and some days may be harder than others as you go through the highs and lows of recovery. It is important to rebuild confidence in your routine tasks, such as grocery shopping. While figuring out how to best shop for food, take some time after your trips to do some self-reflection and determine what works and what does not. Get help from loved ones and trusted professionals to support you during your recovery. For further support, use the National Alliance for Eating Disorders Helpline.
National Alliance for Eating Disorders Helpline: 1 (866) 662-1235
Monday-Friday, 9am-7pm ET
Sources
- Binge eating disorder. (2024, June 13). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17652-binge-eating-disorder
- Devlin, M. J., Goldfein, J. A., & Dobrow, I. (2003). What is this thing called BED? Current status of binge eating disorder nosology. International Journal of Eating Disorders, 34(S1), S2–S18. https://doi.org/10.1002/eat.10201
- Keski-Rahkonen, A. (2021). Epidemiology of binge eating disorder: prevalence, course, comorbidity, and risk factors. Current Opinion in Psychiatry, 34(6), 525–531. https://doi.org/10.1097/yco.0000000000000750
- Michel, A. (2024, May 3). Strategies for grocery shopping in Eating Disorder Recovery. The Emily Program. https://emilyprogram.com/blog/strategies-for-grocery-shopping-in-eating-disorder-recovery/
- The Alliance for Eating Disorders Awareness. (2024, July 29). Grocery shopping in eating disorder recovery. National Alliance for Eating Disorders. https://www.allianceforeatingdisorders.com/grocery-shopping-in-recovery/#:~:text=Plan%20ahead.,one%20day%20for%20grocery%20shopping.
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By Riley Selden
