Nutrition and Recovery: Supporting Healing During Eating Disorders Awareness Week

- Article by Maya Borg -

Proper nutrition is a vital part of recovery in Eating Disorders, as it not only restores physical health but also helps to rebuild a positive relationship with food. Here are some key nutrition tips to support healing and promote well-being during recovery:

1. Embrace Regular, Balanced Meals

Eating regularly throughout the day is crucial for stabilising energy levels, regulating metabolism, and preventing disordered eating behaviours. Aim for three balanced meals and two to three snacks per day, including a variety of protein, healthy fats, carbohydrates, and fibre. These nutrients work together to nourish the body and mind, helping to restore energy and support overall health.

2. Break Free from Food Labels

Many people with ED may have been taught to view food as "good" or "bad." This can lead to feelings of guilt, anxiety, and unhealthy relationships with food. Instead, focus on balance and variety, embracing the idea that all foods can be part of a healthy, well-rounded diet. Avoiding the moralisation of food can help reduce stress around eating and promote a more flexible mindset towards food choices.

3. Prioritise Nutrient Replenishment

ED often results in nutritional deficiencies, such as low iron, calcium, vitamin D, and B vitamins. These deficiencies can impact overall health, energy levels, and mood. Work with a nutritionist to identify any deficiencies and address them through food sources. Nutrient-rich foods like leafy greens, nuts, seeds, dairy, and lean proteins can help replenish the body’s stores.

4. Encourage Flexibility in Food Choices

Part of recovery involves developing a more flexible and intuitive approach to eating. Allow yourself the freedom to enjoy foods without guilt or restriction. This could include having your favourite comfort foods or experimenting with new dishes. Flexibility in your food choices helps you to reconnect with your body's natural hunger and fullness cues.

5. Reintroduce Fear Foods Gradually

For many individuals with ED, there are "fear foods"—items they avoid due to anxiety or negative associations. With the support of a therapist or dietitian, it’s important to gradually reintroduce these foods. Slowly incorporating them back into your diet can help reduce anxiety, challenge food-related fears, and normalise eating patterns.

6. Learn to Trust Your Hunger Cues Again

ED often disrupt the natural ability to tune into hunger and fullness cues. It’s important to rebuild trust with your body’s signals. Start by eating when you feel hungry, rather than following external rules or restrictions. Reconnecting with your body’s needs helps to establish a healthier and more intuitive eating pattern.

7. Foster a Balanced Approach to Exercise

While exercise can be beneficial for overall health, it’s important to take a mindful approach during recovery. Over-exercising or using exercise as a compensatory behaviour can hinder the healing process. Focus on gentle movements, such as walking or yoga, and work with a healthcare provider to establish a balanced routine that supports both physical and mental recovery.

8. Celebrate Progress, Not Perfection

Recovery from an eating disorder is a journey that takes time, and progress may not always be linear. It’s important to celebrate the small victories, such as eating a meal without fear or trying a new food. These moments are significant milestones in the recovery process, so focus on progress rather than perfection.

Ms Maya Borg, State Registered Nutritionist

Maya is a State Registered Nutritionist with the Council for the Professions Complementary to Medicine (CPCM), specialising in sports nutrition and weight management. She graduated with a Bachelor’s degree in Sports Science from MCAST and completed a Master’s in Nutrition for Sport and Exercise at Sheffield Hallam University.

In sports nutrition, Maya helps athletes enhance performance, endurance, and recovery through personalised plans. She is equally dedicated to weight management, providing sustainable, science-backed solutions to help clients achieve and maintain their ideal weight.

She focuses on long-term lifestyle changes, creating individualised plans that balance macronutrients and improve overall health.

Special Interests: Gymnastics, Swimming, Fitness, Strength Training