The Potential Negative Impact of What I Eat In A Day Videos on Your Health

While scrolling social media or going down a YouTube rabbit hole, you've likely come across 'What I Eat In A Day' videos. In these posts, you typically get a round-up of the poster's meals, snacks, and drinks for the day they're posting about. Sometimes there's nutritional advice or a product recommendation in the post, and not infrequently, you'll see a mirror selfie or gratuitous ab shot.

These videos are extremely engaging and can provide entertainment and recipe ideas, but for those vulnerable to disordered eating behaviors, they also can pose a danger to mental health and one's relationship with food and their body. Read on to understand why dietitians say to skip them.

'What I Eat In A Day' content is not a new phenomenon. In fact, it has been around for decades. In a 1952 Pageant magazine interview, for example, Marilyn Monroe detailed her daily exercise and nutrition routine. Glimpses into what celebrities eat have been a staple feature of entertainment outlets. Then, as blogging became popular in the early 2000s, food and health bloggers began sharing their meals and snacks in online diet diary format.

This trend jumped over to YouTube in the 2010s, as users posted and tracked their intake, before eventually making its way to social media, especially Instagram and TikTok, picking up even more speed in 2020. Some of these videos amassed millions of views. In addition to using these videos as a way to engage and grow their audience, influencers have also used these videos to promote products in partnerships with brands as a way of generating income.

Some influencers use these videos to share positive, inclusive messages (for example, a day of meals for an intuitive eater or a realistic glimpse into life as a new mom). However, in some cases, there is an element of 'if you eat like this, you can look like this.' For example, a cliche of this genre is the ab shot at the beginning of the video.

Alex d'Elia, RDN is a functional and integrative dietitian who specializes in mental health. When asked what makes these videos so damn sticky, she says, 'People want to know what to do, and they like pictures and videos. I also think that people inherently like to see these structured versions of what they could potentially do. Nutrition can be so confusing, so seeing what someone perceived as 'an authority' hits that pleasure point. As a society, we have become incredibly visual, so if someone shows us a video of what to do, it will be more enticing and engaging.'

She also adds that because of social media algorithms, the more of these videos you watch, the more the algorithm tends to send you in your feed.

While these videos are not inherently bad, and many of them have good intentions, there has been concern for quite some time that they have the potential to trigger unhealthy eating behaviors and damage people's relationships with food and their bodies, especially for those who are more vulnerable.

Chelsey Amer, MS, RDN, is a Certified Intuitive Eating Counselor and owner of Chelsey Amer Nutrition. She cautions, 'We all seem to love to see what other people are eating, but 'What I Eat in a Day' videos that start with a mirror selfie full of abs or that highlight someone's physical appearance imply 'if you eat like me, you can look like me.' However, that's not how it works. You can follow your favorite influencer's meal plan to a T, but your body will still look and feel different.' While these videos suggest, she says, ''that anyone can look like me if you eat this way,' but we all have our own genetic blueprint that determines our body size.'

Some of the problematic aspects of these videos dietitians have called out include very low-calorie content, overly restrictive diet, an unhealthy emphasis on calories, macro-counting, or similar.

Deanna Wolfe, MS, RDN, a dietitian and podcast host points out, ''What I Eat In A Day' videos are typically sought after from those already struggling with their relationship to food, dealing with forms of restrictive dieting, orthorexia (an obsession with healthy or 'clean' eating), or eating disorders. It naturally breeds comparison around food choices even if that is not the intent—thoughts of things like 'Oh, I eat way more than this', 'way worse than this', 'more carbs than this,' or 'not enough protein or veggies or fruits.' Many of these videos also show expensive supplements.'

Also problematic is that these videos generally lack context and often portray an idealized and curated view of 'healthy eating.' These videos are not necessarily reflective of that person's overall diet. They also don't usually include contextual information such as their activity level, metabolism, or underlying health issues or concerns. Also important to note: not everyone posting these videos is a credentialed health expert, so this has the potential to lead to the spread of misinformation about what a 'healthy' diet looks like.

D'Elia says, 'I think they can serve as inspiration for recipes, but they shouldn't be used as a template for your own diet. You're only seeing one small part of that person's life and not the bigger picture of why they're making those food choices.' She stresses the importance of keeping in mind that everyone's needs are different. 'What's most important for you is why you're making your food choices.'

While these videos aren't all inherently harmful (many note the benefits of nutrient-dense foods), for those easily triggered, these videos can create pressure to follow the eating pattern they see in the video, regardless of whether it's appropriate for them—and feelings of guilt or inadequacy if they don't. These videos can also invite comparisons of food choices, portion sizes, meal timing, meal frequency, and other aspects of eating. Again, this is most problematic for those prone to disordered eating behaviors and obsession with food and body image.

Amer says, 'You never truly know what someone is eating or what food issues someone is struggling with. From what I've seen of these videos, a lot of influencers are under-eating and not consuming well-rounded, balanced diets that I would recommend, as a registered dietitian, for the general population. You don't know what goes on behind the scenes. It's harmful to blindly follow someone else's eating patterns, because what appears to work for them likely won't work for you.'

Because many of these videos are tied to appearance-related goals (again, abs—but also things like clear skin, weight loss, etc) and perpetuate societal beauty standards, there is a risk for body image issues to arise in people watching those videos and comparing their own bodies and eating habits to the people in the videos.

Experts agree it's important to keep in mind that every person has different nutritional needs. It's important for those posting about their nutritional intake to emphasize that what they are sharing is about what works for them but that viewers may thrive on something different.

Fostering mindful eating practices and working towards feeling in tune with what the body needs and wants will be valuable in maintaining a healthier relationship with foods and the body.

Pay attention to what feels good. What gives you energy? What keeps you full? What makes you feel nourished?

If you're struggling with body image, Amer says, 'The first thing I suggest you do when trying to improve your relationship with food is to figure out WHY you currently struggle. This often entails looking back in order to move forward for a more positive mindset around food. For a lot of my clients this could be growing up in a family engrossed in diet culture, like having an 'almond mom.''

She also recommends ditching your calorie counters and tracking devices. 'For a lot of people these tools hold a power over them. Instead, try to get in touch with your body's biological needs to foster body trust after years of dieting. Getting to know your body's hunger cues instead of just eating according to the clock can be a huge step towards recovery and improving your relationship with food.'

Consider working with a dietitian and/or a therapist with expertise in this area if you need help. Both Amer and Wolfe offer group programs specifically geared towards helping women find food freedom, and d'Elia provides nutrition counseling to support mental health.

Practicing mindful media consumption is key to mental health. Check-in with yourself as you scroll about how various posts make you feel and why.

When you come across 'What I Eat In A Day' videos, do a quick evaluation. Is there any context provided? Are they selling something? Does their brand align with your values?

If you haven't done it in a while (or ever) it might be time for a social media audit. Unfollow or mute any accounts that make you feel triggered or inadequate. Fill your feed with accounts that uplift you. Amer recommends, 'If you feel uneasy coming across someone's content, unfollow them. If you don't want to unfollow, you can also mute someone's content and return to it when you want or feel ready. You can also follow hashtags that interest you to find new creators that help you feel neutral or good about yourself. Also, don't be afraid to reach out to some dietitians or creators you follow to ask for other accounts that may be similar.'

Amer's top tip for responsible scrolling: 'Take every video you see on social media with a grain of salt. You truly don't know what someone is eating that's not on film. Or even if they do show everything they're eating, you don't know how they feel about it or their body. They can be struggling so much, but still display a big smile and confidence on social media.'

Wolfe recommends muting accounts that trigger you and also shares her behind-the-scenes perspective: 'I used to create [these types of videos] several years ago and would make more beautiful meals on those days or compile meals from a few days together as one day because I would forget to film things.' These days, she prefers sharing her favorite foods in the context of videos with themes like ''5 filling snack foods I always keep in my pantry' that give snack ideas that don't restrict foods or macronutrients.'

D'Elia echoes this. 'If you notice that watching these videos is interfering with the way you feel about eating, I would make an effort not to engage with that kind of material' in order to avoid ending up with more 'What I Eat In A Day' videos in your feed. 'You have to commit to making that change.'

While not everyone will be negatively impacted by 'What I Eat In A Day' videos, those who are vulnerable to disordered eating and poor body image may find themselves triggered by this content. Nutrition experts recommend practicing mindful media consumption and seeking professional help fostering a healthy relationship with food and your body if you need support.