Food Substitution Guide

Food Substitution Mistakes!

Hello everyone, Eve here, and welcome to my video about why it's important to avoid substituting foods during healing your relationship with food. AND when it may actually be a good idea!

Healing your eating issue is a challenging journey that requires a lot of support, patience, and dedication - so good for you for being here to learn tools to help you on your way.

One of the most common behaviors that individuals with eating disorders engage in is substituting foods. This means replacing one food item with another, often because they believe the substitute is healthier or has fewer calories. While this may seem like a harmless behavior, it can actually be detrimental to recovery.

1. substituting foods can reinforce restrictive behaviors. Eating disorders are often driven by the desire to control one's food intake and weight, and substituting foods can be a way to exert that control. It reinforces the idea that certain foods are "good" or "bad," and that one must adhere to strict rules around food consumption.

2. substituting foods can lead to further anxiety and stress around meal times. It can be overwhelming to constantly think about what to eat and what to substitute, which can exacerbate anxiety and make it harder to relax during meals.

3. substituting foods can limit exposure to fear foods. Fear foods are foods that individuals with eating disorders may be afraid to eat because they fear they will lead to weight gain or loss of control. By substituting foods, individuals may miss out on the opportunity to challenge those fears and work towards incorporating those foods back into their diets.

4. substituting foods can also increase going unconscious with food choices which can lead to overeating. Or rationalizing behavior such as eating the whole container of halo top ice cream - as it is not that “bad”. Or in other cases, some may eat the substitution food and go on to eat what they really wanted anyway.

5. substituting foods can impede progress towards trusting one's body and its signals around hunger and fullness. Substituting foods can interfere with this process by disrupting hunger and fullness cues and preventing individuals from fully tuning in to their bodies.

However there may be some times when food substitutions is actually appropriate:

1. Food allergies or intolerances: If you have a food allergy or intolerance, it's important to substitute those foods with suitable alternatives to avoid adverse reactions. For example, if you have a gluten intolerance, you may need to substitute wheat-based products with gluten-free options.
2. Medical conditions: If you have a medical condition that requires dietary restrictions, you may need to make substitutions to meet your nutritional needs. For example, if you have kidney disease, you may need to substitute high-potassium foods with low-potassium options to manage your serum levels.
3. Personal preferences: If you simply don't enjoy certain foods or have personal dietary preferences, it's okay to make substitutions that align with your tastes and values. For example, if you don't like dairy, you may choose to substitute dairy-based products with plant-based alternatives.
It's important to note that making substitutions for these reasons should not be driven by a desire to restrict or control food intake, but rather to support overall health and well-being. If you're unsure about whether a particular substitution is appropriate for you, it's always a good idea to consult with a registered dietitian.

Hope this was helpful,
♥️Eve

Comment below if there are any foods you love not to substitute! And don’t forget to subscribe!