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Where am I on the Continuum of Unhealthy Eating?
Use the scale above to discover where you reside on
the contiuum of unhealthy eating.
Unhealthy Eating Habits
Thoughts / Beliefs
- If I skip breakfast and lunch & eat a small dinner I will lose weight faster
- Eating breads & pastas will make me fat - I won’t eat them at all
- Anything that has fat in it is bad and will make me gain weight
How to Help Yourself
- Try to challenge your thoughts and beliefs.
- Ask friends and family members what they think
- Compare your eating habits to someone you see as a healthy eater
- Consult Canada’s Food Guide for tips & suggestions on how to eat healthy & balanced meals.
How Families & Friends Can Help
- Model good examples of healthy eating
- Show your loved one that you can enjoy foods such as chips and ice cream, in moderation, without feeling guilty
- Be positive and encouraging if the person is looking to eat healthier
- Watch for signs that food is becoming the major focus in their day to day lives
Thoughts / Beliefs
- Becoming increasingly self critical of your own body
- Focusing on perceived “flaws” (ie. too large of thighs or stomach)
- Being hard on yourself if you eat something seen as “unhealthy” in your mind
How to Help Yourself
- Keep talking to trusted family and friends, tell them your concerns and how you are feeling
- Do “reality checks” with these people to challenge your thoughts
- You may want to discuss feelings with your family doctor for added support and links to support services
How Families & Friends Can Help
- Be aware the person may have an eating problem
- Offer support and reassurance
- Help them challenge their negative body image
Thoughts / Beliefs
- You may think and believe “I can’t eat any of “these” foods, I will get fat
- Becoming rigid and focused on “allowed” foods and controlling portions
- Some people focus on calorie counting and weighing themselves too much (ie. every day)
- Believing that you are fat despite family and friends saying that you are not and your weight being within the normal range
- Binging may occur due to restricted eating-this can lead to increased feelings of guilt
How to Help Yourself
- Try to understand and recognize that you may have an Eating Disorder and need to reach out for professional help Remember, early intervention is key in recovery
- Be kind to yourself. Allow your emotions and feelings/frustrations to be expressed
How Families & Friends Can Help
- Again, recognize that there is a problem. Talk to others; consult your family doctor and/or a resource centre for help
- Gather as much information as you can and share your findings with trusted others
- Remain supportive of your loved one, but not of their eating habits
Thoughts / Beliefs
- Thoughts around food, weight & body image consume most of your day
- Life becomes centered on food or lack there of
- May become withdrawn and not enjoy activities you once did
- Depression
- Intense dislike for one’s own body
How to Help Yourself
- Try not to shut the important people out of your life, they are trying to help
- Be open to suggestions and attend support groups, if only to hear others stories and struggles-this may help you to realize you are not alone
- Try to do something once a day that makes you feel good (ie. a warm bath, listening to favourite music or talking with a good friend)
How Families & Friends Can Help
- Be prepared that if you confront the person you may be met with hostility and denial. You need to accept their decision about getting help and back away until the person is ready
- Continue to be supportive and non-judgmental. Offer to do things the person enjoys that doesn’t involve food
- Medical complications becoming more apparent
- Total lack of control or insight into behaviours and potential health consequences
- When a person reaches this stage they may lose or have lost any insight or rationalization surrounding their disorder
- Sometimes it takes a medical emergency for the person to accept help
Thoughts/Beliefs
- The eating disorder is the primary focus in your life
- Most of your days are consumed with thoughts of food and keeping track of what you have/have not eaten
- It may become difficult to put energy into other areas of your life that you once had time for
How to Help Yourself
- Try to understand and recognize that you may have an eating disorder and need to reach out to a doctor and or other professional services
- Early intervention is key in recovery from an eating disorder
- Be kind and take care of yourself
- Allow your emotions and feelings to be expressed
- Try not to shut the important people out of your life, realize that they are trying to help
Responsibilities for Family and Friends
- Recognize there is a problem
- Talk to others
- Consult your family doctor and / or resource center for support
- Gather as much information on the disorder as you can and share it with trusted friends and family
- Remain supportive of the person but not of their eating habits
- Take care of your own needs
- Again, be prepared that if you confront the person you may be met with hostility, rejection and denial. You need to accept their decision and back away until the person is ready
- Depending on your child’s age, a physician may be able to issue an involuntary consent procedure and have the child admitted to hospital for evaluation and treatment
- Be prepared that when your child receives help, you may not always be informed, and it may not be necessary for you to participate in treatment
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