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Leicestershire Adult Eating Disorders Service

Regular Eating Plan

This leaflet provides advice for patients about establishing a regular eating pattern and suggests a recommended diet plan.

If you have any questions about this advice please raise them with the health professional you are seeing.

Author: PM

Approved: August 2010

Review date: September 2013

Why do you need an eating plan?

Many people with eating disorders find it difficult to decide what to eat. They often find it hard to judge what is ‘normal’ and frequently end up eating less than they should. It is also common for people with eating problems to eat infrequently and to leave too long between one meal and the next.

These kinds of eating patterns can lead to people becoming too hungry and eventually they may overeat, or ‘binge’, on highly calorific carbohydrate rich foods such as chocolates, cakes and crisps.

This eating plan has been designed to try to help you regulate your eating pattern and stabilise your body weight. The aim of this plan is to help you to stop feeling hungry by eating enough food at regular intervals throughout the day. This may feel frightening at first but most people find that after a week or so it helps them to feel more in control of themselves. If you have been used to not eating for long periods of time, you may feel bloated when you start eating normally. With time, you will get used to the way your stomach feels.

You may not be able to follow the eating plan all the time. If you do binge, return to your eating plan. By doing this you will not focus on your mistakes but aim for a regular eating pattern.

We would suggest that you make sure you eat the foods we have underlined at each of the three main mealtimes. The lunchtime and evening meals are interchangeable if this is more convenient for you. The snacks in-between meals are optional but should be eaten if you find yourself feeling hungry.

You should aim to try to space your meals evenly throughout the day – say every four hours. If you leave longer than this you may become too hungry and this could lead you to overeat. You also need to keep your blood sugar level steady, as a low blood sugar signals hunger to your brain. Therefore you need to eat carbohydrate (starchy foods) with every meal. High fibre foods are best.

Eating Plan

Breakfast

Fruit juice, tea or coffee

6 tablespoons (1oz/25gms) of cornflakes or equivalent cereal based breakfast food

Milk

2 slices or bread/toast – not Nimble!

Butter or margarine spread

Eggs/bacon/cheese/fish if desired

Mid-morning

I portion of fruit or two plain biscuits

Lunch

4 slices of bread/ 2 bread rolls

Meat/fish/cheese/eggs – as desired

Vegetables or salad – as desired

I carton of yoghurt and one portion of fruit

Mid- afternoon

I portion of fruit or two plain biscuits

Evening

Meat/fish/cheese/eggs – (3/5oz) – or equivalent portion of pulses

3 tablespoons (6oz) potato/ 1 1/2oz dry weight rice/pasta

Vegetables/salad as desired

Milk dessert or portion of cake

Supper

I milky drink or two plain biscuits

Remember

1. Eat regular meals and snacks

2. Aim for high fibre meals and snacks

3. Aim to follow your eating plan

4. Using a food diary helps to check your food intake

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