Summer, and especially Christmas, can be triggering for people with disordered eating patterns. On the one hand, we are supposed to have beach bodies- whatever that means….and on the other hand, at this time of year we are presented with copious amounts of high calorie food more suited to a snowy winter season in the northern hemisphere.

I have talked before about how many supermarket foods- such as the cake you buy at the bakery, the breakfast cereal or packet mixes are ultra-processed foods…. and are a nutritionally poor imitation of what used to be real, wholesome food. They have many ingredients you wouldn’t put in the same food if you made it at home. Those extra ingredients help the food stay solid at room temperature, not melt if frozen, blend two ingredients together, improve texture, and add intense flavour…..and they are designed to be addictive.

Check out the ingredient list of Connoisseur ice cream next time you are in the supermarket. Or a cake in the bakery. Or any number of your favourite foods. These foods are not designed for maximum nutrition- they are designed so you can’t stop eating them even when you are full. The cheaper the food, the more likely it is to have these ingredients. In fact, these ingredients are added to keep the food cheap, and to keep you overeating.

If you stick to foods that are in their whole, natural form (wholegrains, legumes, fruits, vegetables, seafood and animal protein, quality dairy if eaten, wild foods, herbs & spices), or you make something yourself from whole ingredients….your body recognises it as real food, and when you eat it, your normal satiety signals will kick in when you have eaten enough. You might still overeat at this time of year, but at least you are overeating for social reasons (humanity has ancient traditions of feast days), not because you are being manipulated by giant corporations.

It’s pretty common for binge eating to arise at this time of year, with the requisite purging after New Year. I recommend you eat a good breakfast (which helps stop afternoon blood sugar crashes and binging), fill your plate with your favourite veggies, enjoy fruit in abundance, and enjoy some Christmas treats. We all have different tolerance levels for ‘treats’ and have to find our way with them. I know if I am too hungry, I will definitely make poorer decisions- actually- my hand does that for me, it just picks up the food that will get my low blood sugar back up quickly! It completely bypasses my discerning brain and willpower!

When you are heading out to office parties, friend parties etc….dont ’t go there starving. Take some snacks. Enjoy yourself, while also taking care of yourself.

On the other hand, it might be time for you to relax your food rules for a short season. We are all different.

Disordered eating comes in many forms….overeating, undereating, yoyoing between the two, extreme eating patterns, hidden eating, obsessive ‘clean food’ eating….and many of us can be on the spectrum of disordered eating at different times. At this time of year…. it’s good to stay balanced, to maintain some exercise, stay well hydrated, to eat well but also to be gentle with ourselves when we enjoy the seasonal treats. And enjoy the other benefits of socialising at this time of year.