© Evelyn Tribole, MS, RD (www.evelyntribole.com)
There are many ways to “make peace with food.” But it goes smoother (less drama) if you follow a systematic process using the same food, and same flavor, before moving on. For example, if you wanted to make peace with ice cream, choose one flavor, such as rocky road, rather than buying a variety of new flavors. Varying the flavor (or even the brand) extends the period of excitement - it’s almost like starting anew with each flavor, even though it’s the same type of food.
The goal of unconditional permission to eat is not to “burn out” on the food so that you’ll never eat it again (that is actually a form of deprivation). Rather, the objective is to remove the excitement of the forbidden fruit syndrome.
Prepare to Make the Best of Your Experience
- Choose a specific food, brand, and flavor: ________________
- Decide how and where you will eat the food (at home, out, other): ________________
- Decide when you plan to eat it: ________________
- What do you need to feel safe with this experience? Consider self-care issues and stress: ________________
Check-In
- Before: Take note of how you feel before you eat (dread, excitement, worry?).
- During: How is the taste and texture? Is the flavor meeting your expectations? Focus on your sensory experience without judgement.
- After: Any surprises? Overall, did the experience of eating this food meet your expectations? Would you do anything differently?
