6 Ways to Not Let Calories on a Menu Trigger a Binge

Lucy Newport • April 12, 2022

Reading time: 3 mins

If you live in England, it is now mandatory for all restaurants with 250 or more employees to display calories on their menus. This is basically all the big chains, and smaller restaurants are also being encouraged to do the same. 


These new rules are coming into effect to “improve the nation’s health and tackle obesity levels” and are “part of the government’s ongoing commitment to level up the nation’s health” (taken from the gov.uk website). 


There is a lot that I could say about this but that’s not the focus of this article.

I want to focus on what you can do to significantly reduce your chances of being triggered and bingeing when coming face to face with calories on a menu. 


So, read on or watch the video below…

1. If you struggle with binge eating, this news will likely make you feel stressed and anxious. That’s okay. Let yourself feel whatever feelings are coming up for you right now. Take a few moments to breathe slowly and fully as you let those feelings move through you.

This is important because suppressing these feelings now could trigger a binge before you’ve even gone to a restaurant and seen a menu.


2. Mentally prepare yourself before going to a restaurant. This could include creating a phrase that you repeat to yourself like a mantra, maybe something like “It’s safe for me to eat what I want, when I want”. As you say this to yourself, really let the words sink in and allow yourself to feel them.


3. You can also prepare yourself by making sure that you’re feeling calm and steady within yourself before going to a restaurant. This could include using practices like meditation, shaking, visualisations, breathwork, tapping and yoga. Remember, everyone I work with in my 1-1 Binge Free & Worthy coaching programme gets life time access to on-demand practices like this.

4. Before you get to the restaurant, take a little time to check in and ask yourself what you want to eat - this will mean that you’ve already made a big part of the decision before you’ve even got there. It also means that your decision is made based on what you’re actually desiring to eat and what will be satisfying for you. This is important because not allowing ourselves what we want can be a big binge trigger.  


For example, if you’re going to an Italian restaurant, you can ask yourself if you want pasta or pizza. You can even imagine you’re eating pizza and pasta and see which one is more of a “yes” for you. If it’s a yes for pizza, you can then explore what toppings you’d most like. 

5. Know that your binge triggers aren’t your enemy. Yes it’s really disappointing that calories on menus are being enforced but, that feeling you get when you see the amounts of calories is shining a light on exactly where you have healing to do in relationship to food and your body. That’s a great thing to recognise! 



6. Remember that health is so much more than calories in and out. Health is also about having fun, connecting with other people, spending time in nature and getting sunlight. It’s about good sleep, proper rest and living in alignment with who you really are!


I really hope these tips help you to feel calmer when choosing your food. Mostly I hope they help you to avoid binges, whether that’s in anticipation of eating out or when you’re alone after your meal. 


Do make notes on your phone or save this for the next time you’re heading out to a restaurant so you’re well prepared. 




Want insights like this delivered to your inbox?

Sign up to Inbox Reflections - honest, heartfelt emails to support your binge eating recovery as a highly sensitive woman.


Gentle reminders, thoughtful questions, and steady guidance - sent most weekdays.



Hungry for more? Here are other resources for you

A crashing wave representing the way a binge urge, followed by a binge, can feel

Short reflection: When a binge feels inevitable

By Lucy Newport • January 7, 2026
A gentle reflection for moments when binge eating feels inevitable - supporting you to slow down, reconnect, and remember that other outcomes are possible.

Short reflection: Trusting hunger

By Lucy Newport • November 25, 2025
Learn how to trust your hunger as part of your binge eating recovery as a highly sensitive woman.
Discover how shifting your thoughts instead of forcing change can transform your relationship with f

Short reflection: Changing the thing vs. changing the thoughts

By Lucy Newport • October 8, 2025
Discover how shifting your thoughts instead of forcing change can transform your relationship with food, your body, and your sense of worth.

Short reflection: Does binge eating need “managing” forever?

By Lucy Newport • June 22, 2025
Is binge eating something you'll have to manage for life? In this gentle reflection, I share how my relationship with food has changed - and why full recovery is possible.

Short reflection: A reminder for the part of you that feels “unworthy”

By Lucy Newport • June 15, 2025
Explore the difference between innate worth and self-worth, and how reconnecting to your inherent value can support your binge eating recovery as a highly sensitive woman.

Short reflection: Those feels you’d rather not feel

By Lucy Newport • June 5, 2025
Emotional discomfort can feel overwhelming - but avoiding it often leads to more pain. This gentle reflection explores how learning to feel can bring lightness in binge eating recovery for Highly Sensitive People.




Disclaimer: The content on this page is for educational and informational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or mental health issue. Do not disregard professional medical advice or delay in seeking it because of something you have read on this page.