Disordered eating is actually common. It can be a sign that your focus on weight has become unhealthy.
Photo: Shutterstock / Tero Vesalainen
A recent study published in the European Eating Disorders Review showed that disordered eating can have long-term negative effects on health including lower psychological well-being and lower self-evaluation of health, which isn’t too surprising. What was more striking was how common the disordered eating behaviors seemed to be in our culture.
It turns out that disordered eating really is pervasive. In a survey of more than 4,000 women by researches out of University of North Carolina at Chapel Hill, a whopping 75 percent reported behaviors consistent with eating disorders. Individually, these behaviors aren’t something to be overly concerned about, but when they add up, it becomes a roadblock to healthy living. Ask yourself the right questions to find out if you, too, have gone beyond healthy habits and are obsessing about your weight.
1. Are you anxious about certain food groups?
Starchy foods like pasta and bread have gotten an unfair bad reputation, which can make people feel uneasy about eating them. Sometimes it’s an ingredient like fat that causes anxiety, even if it’s used to make healthy food, like olive oil that’s used to saute vegetables.
2. Have you cut out a whole food group?
If you’re skipping foods and blaming it on an allergy or an ethical reason, but your real motivation is to lose weight, that’s a red flag. (If you really do need allergy-free foods, we have some great treat ideas for you.)
3. Do you only allow yourself to eat at certain times?
A strict eating schedule might seem like a smart way to provide structure throughout your day, but overdoing it can leave you feeling hungry, deprived and overeating at your next meal.
4. Are restaurants out of the question?
Not having control over how your food is prepared can be a legitimate concern, especially if you have food allergies. It’s when that anxiety is baseless and prevents you from otherwise enjoying a night out that it becomes a problem.
5. Do you have a rigid exercise schedule?
Regular physical activity is so important for good mental and physical well-being. But, like most other things in life, it’s important give yourself flexibility when conflicts come up.
6. Do you get on the scale constantly?
For some, regularly stepping on the scale helps them stay on track. For others, it can become an obsessive routine and an unrealistic way to monitor small fluctuations in weight that happens every day.
7. Is your self-worth tied to weight?
When you start feeling bad about yourself because of a number on the scale, the shape of your hips or the size of your clothes, it’s probably time to take a step back and dig deeper about what’s really going on.
8. Are you obsessive about calorie counting?
Tracking calories can be a useful tool to understand which foods are calorie-dense, which aren’t and what calorie range you should be eating. If it becomes overbearing, it’s no longer a healthy tool.
9. Do you arbitrarily decide when you’re hungry or full?
If it’s just the time of day that prompts you to eat or you stop eating because you’ve hit a certain calorie mark, start thinking more about how your body feels. Pay attention to your hunger and satiety and rely on those cues to decide when to start and stop eating.
10. Are you in a healthy weight range, but consider yourself overweight?
If you logically know that you’re at a healthy weight, but you’re still putting pressure on yourself to lose more weight, that’s a sign of a deeper issue.
In a culture that’s obsessed with weight, it can be really difficult to managing hunger, nutrition, body image and exercise in a healthy way, but it’s so important for short- and long-term well-being. There’s a spectrum of disordered eating and it’s important to recognize when your thoughts and actions are becoming distorted. After all, disordered eating is common, but it’s not harmless; seek out help if you see yourself in these behaviors.
Take the stress out of finding recipes that are fast and healthy, too.
I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Finding healthy recipes the family will eat is a challenge. This elegant squash is one we love, and it works with pork, turkey and chicken sausage. —Melissa Pelkey Hass, Waleska, Georgia
I get a kick out of serving this chicken sausage dish—everyone's always on time for dinner when they know it's on the menu. —Angela Spengler, Tampa, Florida
Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia
Barbecued chicken gets a makeover here. The combination of ingredients gives a mellow, not-too-sweet flavor that tastes more grown-up than the original. It's great over rice, pasta or potatoes. —Sharon Fritz, Morristown, Tennessee
Some recipes are so versatile that you can serve them for both family dinners and for company. This is the one that gets the most oohs and aahs. —Nancy Whitford, Edwards, New York
I really like the rich taste of sesame oil in this Thai-inspired dish. If you don't have it, canola oil does the trick, too. To get a similar nuttiness, toss in a handful sliced almonds before serving. —Kelli Whiting, Fortville, Indiana
I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida
I like to serve fish tacos with quinoa and black beans for a complete and satisfying meal. If you’ve got them, add colorful summer toppings like bright peppers, green onions or purple carrots. —Camille Parker, Chicago, Illinois
I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Jessica Levinson, Nyack, New York
This juicy, zesty chicken stars in many of my family’s summer meals. While there are a million ways to dress up poultry, you’ll find yourself turning to this recipe again and again. It’s that quick and easy! —Deborah Gretzinger, Green Bay, Wisconsin
Bold seasonings give meat and potatoes a Southwest twist. Feel free to adjust the heat factor by using more or less chili powder. —Kenny Fisher, Lancaster, Ohio
You'll need just three ingredients to make a melt-in-your mouth marinade friends and neighbors will rave about. —Sharisse Dunn, Rocky Point, North Carolina
My husband and I like to eat seafood at least once a week. Oranges and lemon juice give scallops a refreshing burst of flavor. —Cheri Hawthorne, North Canton, Ohio
Beef fajitas get an Eastern spin with gingerroot, sesame oil and wasabi, a type of Japanese horseradish. You can find it in the Asian section at your supermarket. —Taste of Home Test Kitchen
The sauce on these honey garlic pork chops is so good, I sometimes double it so there's extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland
Peanut butter gives this tasty blend of red peppers, snow peas and shrimp its Thai flavor, while ginger and red pepper flakes spice it up. Serve this colorful main dish over pasta. —Jeanne Fisher, Simi Valley, California.
This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Asian slow cooker recipes are a favorite in our home, and this one is perfect for fall and winter evenings. A pork roast cooks all afternoon with sweet onions, honey, soy sauce and ginger for fabulous flavor. The aroma fills the house with a scent that cries out, 'Welcome home!' —Sheree Shown, Junction City, Oregon
I'm always on the lookout for healthy recipes for my family. If you find yourself craving Italian food, this delicious 30-minute meal hits the spot. —Susan Wholley, Fairfield, Connecticut
If you like a good stir-fry, this dish will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio
I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side dish, too. —Donna Marie Ryan, Topsfield, Massachusetts
No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Served over squash and a chunky, mushroom-tomato sauce, these tender meatballs are tops when it comes to great flavor. —Diane Nemitz, Ludington, Michigan
This spicy family favorite calls for just a few basic ingredients, so it’s quick and easy to stir up in your skillet on a weeknight. —Molly Newman, Portland, Oregon
I’ve simplified my mom's Shrimp Creole—she made it for us growing up. Now it's effortless comfort food I make for my own family. —Crystal Milne, Urbana, Illinois
I had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
When I see Meyer lemons in the store, it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
We all need a quick meal that's deliciously healthy. I marinate the chicken before I leave for work, and when I get home, I grill the chicken and make the relish. My husband loves the spicy flavor. To amp up the heat, add more crushed red pepper flakes. —Naylet LaRochelle, Miami, Florida
I tasted a similar dish at a local restaurant and later duplicated it pretty closely. I trimmed it down a bit and no one in my family seemed to mind. —Susan Wright, Champaign, Illinois
Colorful mango relish is a refreshing counterpoint to the “heat” in the meat rub I use to pep up a number of pork dishes. These roasted tenderloins are sure to turn out nice and juicy. —Gloria Bradley, Naperville, Illinois
We eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. —Kristin Rimkus, Snohomish, Washington
I love reinventing classic recipes to fit our taste and healthy lifestyle. This recipe is quick to prepare and can be served with oven fries or on its own. You can add Greek olives, omit the onion, or even use cubed pork tenderloin for a new taste. —Kayla Douthitt, Elizabethtown, Kentucky
The first time I substituted zucchini noodles for regular pasta, it was because I was trying to reduce carbohydrates and calories. Now I make them because we love the flavor and texture they bring to dishes. This dish is just as delicious if you substitute shrimp for the chicken. —Suzanne Banfield, Basking Ridge, New Jersey
I have reduced grains and other starches in my diet due to health reasons, so I was looking for filling, comforting meals without pasta or potatoes. When I was tinkering with this spaghetti squash recipe, I discovered something fun to eat! —Becky Ruff, Mc Gregor, Iowa
Have a happy helping of this quicker take on something our grandmothers would make. We serve it over brown rice. It also freezes well. —Susan Chickness, Pictou County, Nova Scotia
Back when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. —Alexis Scatchell, Niles, Illinois
A touch more lemon helped me trim the calories in our favorite shrimp scampi recipe. For those who want to indulge, pass around the Parmesan. —Ann Sheehy, Lawrence, Massachusetts
Unique and simple to prepare, this delicious pasta dish is filled with fresh flavors, and it’s as healthy as it is hearty. Best of all, it takes just 30 minutes to set this meal on the table. —Frances Pietsch, Flower Mound, Texas
My veggie pasta proves you can’t have too much of a good thing. Feel free to change it up with whatever fresh veggies are in the garden or farmers market. —Bryn Namavari, Chicago, Illinois
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Salmon is a staple where I live, so I tried it in a stir-fry. My recipe has an orange glaze, but I like it with lime, too. —Joni Hilton, Rocklin, California
This Marsala sauce for turkey is really rich, like you fussed all day in the kitchen. Here’s the shocker: We make it fast. —Deborah Williams, Peoria, Arizona
I like pork medallions with apricot preserves and wondered how else I could dress them up. I played around with different flavors until I found this combo. Wows every time. —Tahnia Fox, Trenton, Michigan
Here's a stir-fry that's even faster than Chinese takeout. It's easy, filling and a winner every time. And it can be ready in under 30 minutes for tonight! —Vicky Priestley, Alum Creek, West Virginia
With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York
For special days, I make this cheesy pasta bake loaded with chicken and all sorts of veggies. Want a vegetarian version? Use vegetable stock and garbanzo beans. —Liz Bellville, Havelock, North Carolina
I actually invented this chicken with vegetables dish at a campground, so you know it's easy. Using the same marinade for the meat and veggies keeps it simple so we can spend more time outside and less making dinner. —Jayme Schertz, Clintonville, Wisconsin
Here's one of my husband's favorite dishes. When it's in season, substitute fresh corn for frozen. Add a dash of cayenne pepper if you like a little heat. —Sheila Gomez, Shawnee, Kansas
I'm a busy pastor's wife and mother of three, and this delicious, inexpensive and easy main dish helps my day run smoother! The steak is so tender and flavorful, my kids gobble it up and my husband asks for seconds. —Lael Griess, Hull, Iowa
On cold or rainy days, this comforting beans and rice dish really fills the tummy. Sometimes I switch up pinto beans for kidney beans or use white rice instead of brown. Add rolls and a green salad, and it's dinner! —Lorraine Caland, Shuniah, Ontario
One day I needed to have dinner ready when we walked in the door after work and school. So I altered a skillet dish that my family likes into this delicious slow-cooker meal, and it was ready and waiting when we got home. It's perfect for an everyday meal but nice enough for company, too. —Judy Armstrong, Prairieville, Louisiana
Your clan will love these wonderful, stick-to-the-ribs potpies with a Mediterranean twist. I always use the leftovers from our big holiday turkey to prepare this recipe. I think my family enjoys the potpies more than the original feast! —Marie Rizzio, Interlochen, Michigan
Black bean salsa with mango gives this dish a Mexican taste without too much heat. I like to slice the chicken and serve it over a long grain and wild rice mix. —Terri Clouse, Connoquenessing, Pennsylvania
Garlic, oregano and lemon juice give spark to this memorable main dish. It's easy to fix—just brown the chicken in a skillet, then let the slow cooker do the work. I like to serve this dish to company. —Walter Powell, Wilmington, Delaware
As a child, my husband was one of the pickiest kids around, but my mother-in-law could always get him to dig in to this enchilada dish. —Ashley Wolf, Alabaster, Alabama
Broccoli rabe is one of my favorite veggies. Since it cooks right with the pasta, you can multitask. Before you know it, dinner is served. —Gilda Lester, Millsboro, Delaware
Once the tuna steaks hit the grill, do not move them around or they may tear. This recipe is for tuna that is still pink in the middle (medium-rare). Increase the cooking time for tuna that is more cooked through. —Vance E. Werner Jr., Franklin, Wisconsin
My Cuban mother-in-law makes the best Arroz Con Pollo, but it is very time consuming. This is my quick, weeknight version of the dish she makes. —Jacqueline Correa, Landing, New Jersey
I love a little spice in my life, and with this dish, that’s exactly what you get! A few pantry staples and 20 minutes are all you need for this light, flaky tilapia. —Jennifer Schaub, Chandler, Arizona
Besides tasting great with shrimp, this pesto can be used on pasta or spread on a portobello mushroom or garlic bread topped with melted mozzarella. —Amy Jo Dale, Long Beach, California
Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
Perfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana
Any recipe that is special enough for company but easy enough for a weeknight meal is a favorite in my book. All you need to finish off the meal is a side salad and crusty French bread to sop up the delicious tomato and wine juices. —Susan Seymour, Valatie, New York
Stir-fries and busy nights are a match made in heaven. For a boost of vibrant color and freshness, I sometimes stir in chopped cilantro just before I serve it from the pan. —Nedra Schell, Fort Worth, Texas
Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has nearly 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.