Food is more than just sustenance. Itโs a source of pleasure, a tool for expressing love and culture, and a means to fuel and care for our bodies. However, many of us can sometimes have a complicated relationship with food, influenced by societal pressures, personal insecurities, and misinformation about diet culture. The good news is that with focused effort we can change this narrative and foster a healthier relationship with food.
Steps you can take to start building a healthier relationship with food:
1. Drop the diet mentality
Stop looking at food as a foe and diet plans as battles to be won. Diet culture often promotes restrictive eating and unrealistic body standards. Leading to feelings of guilt and failure. Instead, focus on nourishing your body with balanced meals. Listen to your body’s cues and allow yourself to enjoy all foods in moderation.
2. Mindful eating
Take the time to actually enjoy your meals. Pay attention to the flavours, textures, and scents. Do away with distractions like the television or mobile phone during meal times. By eating mindfully, you can better understand your hunger and fullness cues, helping prevent overeating.
3. Choose nutrient-dense over low-calorie food
It’s tempting to go for low-calorie foods when trying to manage your weight, but this approach can leave you feeling unsatisfied and lacking in nutrients. Instead, opt for nutrient-dense foods that provide the vitamins, minerals, and fibre your body needs to function at its best.
4. Recognise emotional eating
Many people comfort eat occasionally, but it’s crucial to recognise when we’re using food as a coping mechanism for stress, boredom, or other emotions. Find healthier ways to deal with your emotions, such as going for a walk, reading a book, or speaking with a friend.
5. Diversify your plate
Eating a variety of foods ensures you’re getting a broad range of nutrients. Try new foods, incorporate plenty of colourful fruits and vegetables, and vary your sources of proteins, carbohydrates, and fats. Try this ingredient swap list for some inspiration.
6. Don’t label foods simply as ‘good’ or ‘dad’
All foods can fit into a balanced diet. Labelling foods as inherently bad creates unnecessary guilt and fear. Rather than avoiding certain foods, focus on creating an overall balanced eating pattern. Fully understanding that some foods are lower in quality than others and ought to be eaten in moderation.
7. Be wary of ‘Food Gurus’
While there are many knowledgeable health professionals online, remember that social media platforms are also full of self-proclaimed ‘experts’ who may not be qualified or insured to offer dietary advice. Following ‘What I Eat in a Day’ content can be engaging, but following what works for someone else to a Tee and expecting it to work the same for you could be harmful firstly because there are individual differences abound in health and fitness and indeed you may only see part of the real story behind the content.
Social media can encourage comparisons and disregard individual dietary needs and preferences. Everyone is unique and requires a different balance of nutrients. What works for your favourite influencer might not work for you. Always seek advice from registered dietitians or nutritionists, who can provide reliable, personalised advice.
8. Seek professional advice
As we’ve touched on, nutrition is a complex subject and is often misrepresented in the media and online. Seek advice from a registered dietitian or a nutritionist to ensure you’re getting reliable information particularly if you have a specific health concern. They can help you develop a balanced meal plan that suits your lifestyle, preferences, and health needs.
9. Practice self-compassion
Remember, it’s okay to have a treat sometimes, and it’s okay to overeat once in a while. You’re not “ruining your diet” – you’re being human. Be gentle with yourself and remember that developing a healthy relationship with food is a journey, not a destination.
By keeping these tips in mind, you can cultivate a healthier relationship with food. It’s all about listening to your body, treating it with respect, and finding balance. Food is meant to be enjoyed, and by shifting your perspective, you can find joy in nourishing your body.
10. Look Beyond Food
It’s essential to understand that if you’re struggling with food, the problem might not be with food itself, but rather with how you perceive yourself and deal with certain issues in your life. Food can often be used as a coping mechanism to numb or ignore deeper emotional or psychological struggles. Working through these underlying issues, perhaps with the help of a mental health professional, can be a significant step toward healing your relationship with food.
Daily actions to help improve your relationship with food:
1. Practice Mindful Eating
Try to make at least one meal a day a mindful experience. Remove distractions, chew slowly, and appreciate the taste and texture of your food.
2. Make Meal Times Regular
Try to stick to regular meal times each day. This will help regulate your body’s hunger signals and prevent overeating or undereating.
3. Stay Hydrated
Sometimes, our bodies can confuse thirst for hunger. Ensure you’re drinking enough water throughout the day.
4. Plan Balanced Meals
Plan meals that include a balance of carbohydrates, proteins, and fats, as well as a variety of fruits and vegetables.
5. Cook More at Home
Preparing your own meals can give you a sense of control and allow you to make healthier choices.
6. Learn to Differentiate Physical Hunger from Emotional Hunger
Pay attention to the signals your body sends and learn to distinguish between real hunger and emotional cravings.
7. Practice Self-Care
Good mental health is crucial for a healthy relationship with food. Find non-food ways to relax and reward yourself, such as reading a book, going for a walk, or spending time with loved ones.
8. Celebrate Small Victories
Made it through a meal without feeling guilty? Savored your food without rushing? These are all victories worth celebrating. Recognise and be proud of your progress, no matter how small.
9. Reach Out for Support
If you’re finding it tough to improve your relationship with food on your own, don’t hesitate to reach out to a professional for support and accountability. There’s no shame in asking for help, it’s actually often the first significant step towards taking direct action toward the best version of yourself.