A Non-Diet Approach to Easter

Easter is often seen as a time for connection, relaxation, and enjoying good food

with the people we love. But for those with lived or living experience of an eating

disorder — or anyone working to heal their relationship with food — this time of year

can be a challenging one. Between the abundance of traditionally “off-limits” foods,

the rise in unhelpful diet talk, and the disruption to everyday routines, it’s not

uncommon to feel a little more anxious around food, more vulnerable to binge or

restrict, or more critical of your body. If that sounds familiar, this information might be

helpful to you.

Re-scripting food rules

Throughout our life, most of us have picked up a multitude of food rules about what,

when, and how much we’re “allowed” to eat. And when we break those invisible rules

— hello, post-binge regret or eating “bad” foods — we’re met with a chorus of guilt

and self-criticism. But here’s the thing: you didn’t do anything wrong, you just broke a

made-up rule. Let’s remember that food has no moral value and chocolate, and hot

cross buns aren’t “bad”, they’re just foods.

If it feels okay, you can use this time to get curious about the foods that tend to

trigger guilt for you. What comes to mind first? Once you’ve got a list, try zooming

out and reframing these foods as what they are — tasty, satisfying, and likely

nostalgic!

Give yourself unconditional permission to enjoy the foods you love

An important part of building a healthy relationship with food— isn’t willpower, it’s

actually, giving yourself unconditional permission to eat.

Think about it: when chocolate becomes “off-limits” or only allowed in tiny, pre-

approved portions (“just two squares of 85% dark after dinner, and that’s it!”), it

instantly becomes more desirable — and attached to increased guilt when we eat

more than we “should.”

This mindset can lead to the classic “what the hell” effect — “I’ve already blown it,

might as well finish the whole bag of mini eggs and start fresh tomorrow.”

But what if you headed into Easter with a totally different mindset? Something like: “I

can eat this today, tomorrow, or any other day of the year if I feel like it.”

When chocolate is just chocolate — not a rare reward, a guilty pleasure, or a

forbidden treat — it starts to lose its power. And with that, the urge to eat past the

point of satisfaction begins to fade, too.

What if I still overeat or binge?

If you’ve started to repair your relationship with food but still find yourself binging on

certain foods, you didn’t “fail”— you’re only human. There could be a multitude of

factors that lead to this- skipping meals, an extra busy day, stressful life pressures,

whatever the reason, remind yourself that it’s okay.

What often follows overeating, or a binge, is the wave of guilt and shame, which

often leads to more bingeing. It can be a vicious cycle, but it’s not unbreakable.

So, what can you do instead?

• Pause and check in – not to judge yourself, but to acknowledge how you’re

  feeling physically and emotionally.

• Offer yourself compassion and kindness afterwards.

• Remember your options – you can eat more if you still feel like it. Or you can

  move on with your day. Either way, no shame required.

• Think about other helpful strategies that you can engage in, like self-care

  activities that allow you to feel calm and safe.

• Zoom out – one afternoon of eating past fullness doesn't undo your entire

  lifelong eating habits.

If you would like support with repairing your relationship with food, our experienced

dietitians are here to help.

Learn more about our philosophy or book an appointment to see us in-person or on

telehealth.

Book a FREE discovery call here

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