Bulimia is a serious eating disorder that requires help from doctors and nutritionists. While this article cannot provide any clinical advice, it can help you make better eating choices with a history of bulimia taken into consideration. A healthy meal plan is not one focused solely on calories and their effect on weight. Instead, a healthy meal plan optimises nutrient consumption with respect to calorie intake. Overall health is at the heart of a good meal plan.
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Eat Nutrient-Dense Foods
Curtail cravings for unhealthy food by eating nutrient-dense foods. These foods might be high in calories, but they contain healthy fats essential for optimal brain performance as well as minerals. Do not feel guilty from eating avocados, raw nuts, olive oil or seeds. Consumption of fat is not the only culprit of weight gain. The book, "The Sonoma Diet" explains that healthy fat intake can contribute towards weight loss by helping you feel full for longer. In addition, healthy fats help you absorb nutrients.
Eat Guilt-Free Foods
Other nutrient-dense foods include fruits and vegetables, which are also low in calories. No person has ever gained weight from eating too many fruits and vegetables, so eat them to your heart's (and stomach's) content. In addition to stabilising weight, the Centers for Disease Control and Prevention stresses that these foods limit the risk of certain cancers and some chronic diseases. If your body is depleted of vitamins and minerals by constant purging, then these levels must be restored. Fruits and vegetables are a great, low-calorie method of accomplishing this goal. Other guilt-free foods include water, club soda with some fruit juice and air-popped popcorn. The closer the food is to its natural state, the healthier it will be for you.
Follow Serving Sizes
No one food is inherently bad, but they can be if consumed in excess. Avoid bingeing on unhealthy snack foods by sticking to the serving sizes outlined on the nutrition label. If one serving of cookies constitutes two, place two cookies on a plate, close the cupboard, and slowly chew the food.
Choose Healthy Subsitutes
If you still desire cookies afterwards, choose a healthier low-calorie sugar substitute like fruit and eat until you are full. In addition, drink plenty of water to achieve a feeling of satiety.
Analyse your favourite unhealthy foods and find good substitutes. For example, 142gr. chocolate ice cream from Cold Stone Creamery has 326 calories for a small serving, coupled with 63 per cent of daily saturated fat. A no-sugar added 48.2gr fudgsicle has just 40 calories and no saturated fat. The same decisions can be made regarding chips, popcorn, bread and other high-calorie foods.
For a specific meal plan, consult with a dietitian who can better advise you which specific meals are optimal for your recovery situation. Using the tips above will create balance and nutrition in your meal plan, but should not substitute the advice of a doctor.
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