Self help guide on how to cope with new calories legislation

Page 1 - Cover page
Page 2 - Content
Page 3 - What are the new legal requirements for putting
calories on menus
Page 4 - Emotions around eating the meal
Page 5 and 6 - How can you plan for going out to the
restaurant
Page 7 and 8 - How am I going to cope when I get to the
restaurant
Page 9 - How can I help a loved one?
Page 10 and 11 - How can I help a loved one? Cont’d
Page 12 - Useful links

As of the 6th of April 2022 in England, the new law of
introducing calories to menus for cafes, takeaways and
restaurants was implemented. This affects any chain that
employs 250+ staff members, and they must provide a
menu with calories shown on both in-person and online
menus. However, you can ask for a menu without the
calories shown on it, but they are not required to have one,
so be prepared that this may not be an option.
Some menus will have the comment "adults need around
2000 calories per day". It is important to remember that
this is not correct for everyone and does not consider the
nutritional value of each food. Also, going out for dinner or
having a takeaway is not something we do every day, so
enjoy your meal and don't worry about the calories.

It is important to remember that all the emotions you are
feeling right now are valid. One thing you might find that
comes up is what other people are eating. Remember that
everyone’s meal will
be dished up
differently from
others. This doesn’t
mean they necessarily
have less or more
than anyone else.
Some may eat more
than others, and that
is ok too. Try to focus
on what you are
having and enjoy your
meal. Also, bear in mind that naturally, some meals contain
more calories than others do. This is entirely normal. Every
meal is a step to recovery.

If you are dealing with an eating disorder, going out for a
meal can feel overwhelming, but with the new laws, it
may have added extra anxieties. Here are a few tips to
help lessen
your anxiety.
As restaurants
no longer have
to provide a
calorie-free
menu, you will most likely have to ask for one. You do
have to keep in mind that not all restaurants or cafes will
have this menu option, so it may be worth calling ahead
of time. Another option could be to ask a friend to read
out the menu options for you, so you are not looking at
the menu directly.

It is hard and
anxiety-provoking
therefore, it is
important to
vocalize how you are
feeling to either a
friend, a family member or your therapist ahead of time.
Help them to understand how they can best help and
support you.
It is important to keep in mind
that calories are fuel for your body and are not bad.
Calories are units of energy provided by the foods, which it
is then split further into the nutrition value of each food.
Also, keep in mind that you will not gain weight from
eating out or having a takeaway every once in a while.
Your body needs calories every day to
keep your heart beating and your brain functioning well.
You also need calories for muscle growth and bone
development as well as other daily body functions. If you
restrict your calorie intake too much, it could affect your
growth, reproductive system, muscle repair and immunity.

I know that it can be anxiety-provoking going out for a
meal with family or friends without thinking about what
food you might like to order. As it can be challenging, there
are a few things that you could put into place to lessen
those worries.
• Plan what you will be ordering ahead of time. Although
this is not always advised as a long term solution,
planning before going to a restaurant can help you
prepare.
• If you are looking at the menu with the calories on it
and feelings come up, talk about them with whoever
you are out with and make them aware of how this
makes you feel. It is often very helpful to voice these
things.
• Another helpful thing may be setting a 5-minute timer
for yourself to pick what you will have. This will help shift
your thoughts onto having to choose a meal quickly and
not on the calorie content.

• Keep asking yourself what YOU would like to eat, not
what your eating disorder tells you to have. Have what
you fancy the most.
• While you are eating your meal, focus on the table's
conversation and get involved with whatever is being
discussed at the time.
• Remind yourself of why you are there. Are you
celebrating an achievement? Are you catching up with
friends? Are you just enjoying a sunny day and eating
outside? Whatever the reason, you are there for an
event, and the food itself is not the event.

It can be hard to know how to help a family member or
friend going through an eating disorder. No matter your
relationship with this person, it is worth gaining more
knowledge on the type of eating disorder they have to
understand them better. They will need your support
throughout the meal. I have broken it down into before,
during and after the meal.
Ask them the question, do you need any
support from me, and what does that look
like for you?
Be there for them while they are
choosing their meal. It is
important that you don’t choose
the meal for them but allow them
to talk through the options with
you.
Make a plan of action if they are
struggling during and after the meal. For
example, a distraction may be needed.
What is the distraction?

If there is a group of you offer to sit
next to them.
If a conversation about calories
comes up, help change the
subject as this can be unhelpful
for your loved one.
Let them know that they can take a
minute away if they are struggling.
You may go outside for fresh air with
them and allow them to either take a
second away or talk about how they
are feeling.

Distractions right after the meal are
beneficial. This may be a topic the person is
interested in. You could go for a walk with
them or play a game.
Reflection may also be helpful. If they
are struggling with what they have
eaten, encourage them to celebrate the
steps in the recovery path they are
taking.
If you are spending the day with your
loved one, it is also key to keep all
other meals the same without
changing. For example, if you are
eating out for lunch, they will still
need to eat breakfast and dinner
later.
Check-in with them and ask them how they
are feeling now. Have their anxieties about
eating lessened now? Are they now feeling
more anxious because they ate a fear
food?

https://www.beateatingdisorders.org.uk/get-informationand-support/
https://www.independent.co.uk/life-style/food-and-drink/
calorie-count-menus-england-eating-disorderb2052316.html
https://www.youngminds.org.uk/young-person/blog/tips-for
-coping-with-calories-being-added-to-menus/
https://caraline.com/information-support/peer-supportworker
www.caraline.com
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www.justgiving.com/
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linkedin.com/
company/Caraline
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vimeo.com/Caraline