BITE BY BITE | Honest Conversations About Eating Disorder Recovery21 Apr

43. the grocery store & cooking in eating disorder recovery

This episode dives into one of the an often overlooked but emotionally intense parts of eating disorder recovery: grocery shopping, meal planning, and feeding yourself independently. Kait breaks down why these everyday tasks can feel overwhelming, from decision fatigue to triggering environments filled with diet culture messaging. She shares practical, real-life strategies that helped her and her clients navigate grocery stores, simplify meals, and rebuild a more neutral, flexible relationship with food. This episode focuses on reducing overwhelm, challenging food rules, and making recovery feel more doable in everyday life.

Episode takeaways:

Grocery shopping in recovery is not just a task, it can feel like a high-stakes environment filled with triggers and decision overload
Decision fatigue increases when the eating disorder is no longer making food choices for you
Planning ahead (like making a list) reduces opportunities for the eating disorder to take over
Shopping while hungry can intensify eating disorder thoughts and make decisions harder
Avoiding nutrition labels can reduce unnecessary triggers and mental spirals
Support systems matter, you do not have to do recovery tasks alone
Grocery pickup or delivery is a valid and helpful option, not a “cop out”
Exposure should be gradual, start with one challenging item at a time
Meal prep should support recovery, not become another form of control
Simple meals are enough, you don’t need perfection to nourish yourself
Leaving room for spontaneity is essential to rebuilding flexibility with food
Recovery is built through small, messy, consistent actions, not perfection

Connect with Kait

📸 @bitebybiterecovery

🔗 bitebybiterecovery.org

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🍒 Kait’s Recovery Resources

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