How to Handle Calorie Labels at Restaurants
All restaurants with more than 20 locations are required to display calorie information for their menu items. This means that chain restaurants, movie theaters, and even bowling alleys that offer food include calorie counts next to each item on their menus. This initiative was introduced as part of efforts to address what’s often referred to as the "obesity epidemic" in the U.S. However, this approach is problematic, as it assumes that "obesity" (as defined by the flawed BMI tool) is solely the result of consuming too many calories. In reality, weight and health are far more complex than this. If it were truly as simple as "calories in versus calories out," we wouldn’t be facing an "obesity epidemic."
Additionally, there is an assumption that providing this information will be helpful to all consumers. Unfortunately, the experience of millions of Americans struggling with eating disorders is often overlooked. For those with disordered eating, seeing calorie information on a menu can be deeply triggering. The cycle of dieting can sometimes begin with a simple observation of calorie counts, eventually leading to a diagnosable eating disorder. Yet, in a diet- and wellness-focused culture, initiatives like these have become the norm. While intuitive eating and non-diet messages are gaining traction, for now, we must coexist in a world where calorie labels are commonplace. However, it’s important to remember that calorie labels shouldn’t prevent us from fully experiencing life.
1. Mentally Prepare Before Going
It may help to mentally prepare yourself to encounter calorie counts on the menu before you go out. Take a few minutes to reflect on how you might feel about seeing this information. Consider using helpful mantras to ground yourself, such as:
"My body knows how to process all foods. I trust it."
"Calories are simply a measure of energy in food, not a measure of my worth."
2. Be Aware of Your Triggers
Recovering from an eating disorder can be an emotionally vulnerable and anxiety-inducing process. If calorie counts or numerical data were used in the past to restrict your food intake, it’s important to acknowledge that they may trigger anxiety. You may not yet feel comfortable observing calorie information without it impacting you. If this is the case, it’s okay to step back. Consider avoiding restaurants that display calorie information until you feel more prepared.
3. Choose Local Restaurants
Most local, independent restaurants likely won’t fall under the new FDA regulations, as they have fewer than 20 locations. These restaurants typically don’t display calorie counts, allowing you to dine without the added stress of seeing numbers. While choosing local options may not always be feasible, especially when traveling or in certain areas, you can apply the first tip and mentally prepare yourself before entering a restaurant that displays calorie information.
4. Differentiate Between Internal and External Cues
Calorie labels are external cues, providing information about what others deem "appropriate" to eat. However, when working toward intuitive eating, the goal is to listen to your own internal cues—such as hunger, fullness, and satiety—instead of relying on external factors. It's perfectly fine to choose a meal with a high calorie count if it aligns with your body’s needs. Trust that your body will signal when it’s full, and remember that even if you eat beyond fullness, it’s okay! Eating is not about perfection; it’s about nourishing yourself based on your body’s cues.
5. Understand That You Don’t Have to Internalize the Information
Remember that you have the ability to observe calorie information without allowing it to dictate your choices. You are not simply a passive recipient of the information you see. You have the power to decide what impacts you and what doesn’t. Calorie labels don’t have to influence your eating decisions.
6. Discuss Your Experience with Your Dietitian or Therapist
If you're working with a dietitian or therapist, it may be helpful to discuss how the experience of encountering calorie labels affects you. A registered dietitian (RD) or therapist can assist you in managing any anxiety and help you develop a personalized plan for navigating these situations in the future.
These tips aim to help you manage the presence of calorie labels in a way that supports your recovery and your journey toward intuitive eating. While navigating these challenges can be difficult, it’s important to remember that you have the power to choose how these external cues affect your relationship with food.