Starting to eat normally - Eating Disorders Service - Introduction - Starting meal plan

Sep 27, 2026

Uploaded by Mabel

A practical introduction to normal eating for people recovering from an eating disorder, explaining what “normal eating” means and why establishing a regular eating pattern is an essential first step. The document provides a starting meal plan designed to cover five food groups and key vitamins and minerals, with guidance on how portions should be measured and adjusted. It also recommends seeking professional support for individual adaptation and arranging regular physical health checks.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages14

Reading Time35 min

AccessFree to download

Introduction

How do I establish a normal healthy eating pattern?

Portion Measures

Vitamins and Minerals

1 STARCHY FOODS

2 FRUIT & VEGETABLES

3 PROTEIN

Starting to eat normally Eating Disorders Service Introduction „Normal eating‟ is when you have regular eating habits to keep you healthy and well. For most people this means eating three meals a day, along with snacks to satisfy hunger. It also meansbeing comfortable eating with family and friends, enjoying eating and not having a lifestyle controlled by food. How do I establish a normal healthy eating pattern? Whatever eating problem you have, to start the recovery process it is very important that you establish a regular eating pattern. This will be a difficult time for you as you begin to change your current way of eating. The following pages detail a starting meal plan that has been put together to introduce the five food groups and some of the vitamins and minerals that you need for good health. This is only a starting plan; once you have started a dietitian can advise on how this can be adapted for your individual needs. You can be referred to a community dietitian via your GP or to the Eating Disorders dietitian via the Community Mental Health Teams. You should also book an appointment with your GP to arrange regular checks on your physical health. Portion Measures In this diet sheet we have tried to identify portions in everyday measures. The portions given for foods in each food group have similar calories. These portions and menus have been designed specifically for people with an eating disorder who are trying to start eating normally. Portion sizes on food labels and recommended elsewhere maybe different; this is because they are designed to be part of a different meal plan. 1 cup = 250ml=8 fluid oz 1 dessertspoon=10ml 1 tablespoons=15ml 1 teaspoon=5ml Measures given in spoons are heaped spoons of the food unless it specifically says “level” spoon. Measures given in cups are a scoop of the food, the cup is lightly tapped and the cup topped up to level with the rim. More portion sizes for other foods are available from your dietitian. Vitamins and Minerals This is a starting meal plan so it will not meet all your vitamin and mineral needs. While trying to start eating normally you should also take a standard multivitamin and mineral supplement based on your age. These are available from chemists. You can check with the chemist that you have chosen the most suitable option. 1 STARCHY FOODS Main Nutrients: Carbohydrates (CHO), Fibre, Iron (Fe) and B Vitamins One portion is: Bread: 1 ½ slices of large wholemeal bread medium sliced, or 3 slices of small white sliced bread, or 3” stick of french bread, or 1 pitta, or ½ a naan Potato: 3 egg sized boiled, or 4 tablespoons mashed, or 5 large oven chips Rice: white rice-2 tablespoons uncooked or 4 tablespoons cooked; brown rice-2 level tablespoons uncooked or 3 tablespoons cooked Pasta: pasta shapes-dry 3 tablespoons or cooked 5 tablespoons; spaghetti -50 strands of 10” spaghetti or 1 cup cooked Cous Cous: 2½ level tablespoons uncooked or 4 tablespoons cooked Breakfast Cereals: 1 ½ cups bran flakes / cornflakes, or 2 Weetabix or 2 Shredded Wheat, or 3 tablespoons no added sugar muesli, or 6 tablespoons cooked or 3 tablespoons uncooked porridge Crackers: 4 cream crackers, or 11 water biscuits, or 5 Ryvita, or 6 large rice cakes Bread Muffins: 1 white/wholemeal Fruit Bread: 1 standard hot cross bun, or 1½ slices of presliced malt loaf 2 FRUIT & VEGETABLES Fruit One portion of fresh fruit is: Medium-Sized Fruit: One medium fruit such as one apple, banana, pear, orange, nectarine or a Sharon fruit Small-Sized Fruit: for example, 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees Large-Sized Fruit: ½ a grapefruit, 1 slice of papaya, 1 slice of melon (2” slice), 1 large slice of pineapple, 2 slices of mango (2” slices) Dried Fruit 􀁸 1 tablespoon of raisins, currants, sultanas, 􀁸 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 􀁸 1 handful of banana chips Tinned Fru

FAQs

What does “normal eating” mean in this document?

“Normal eating” means regular eating habits to keep you healthy, typically three meals a day plus snacks, and feeling comfortable eating with family and friends without food controlling your lifestyle.

Why is establishing a regular eating pattern important?

It is described as very important to start the recovery process. Changing your current way of eating can be difficult, so a regular pattern supports the transition to normal eating.

How are portions supposed to be measured in the starting meal plan?

Portion measures are given in everyday units (cups, teaspoons, tablespoons, and other item counts). It also explains that spoon measures are usually heaped unless “level” is stated, and that cup measures are lightly tapped and filled to the rim.

Sep 27, 2026

Uploaded by Mabel