6 Tips for creating a healthy relationship with food
If i asked you if you think you have a healthy relationship with food, what would you say?
Most people will experience a time in their life where they have concerns around their diet and their relationship with food.
There is a massive influx of information out there and it can be misleading to understand what is actually healthy for you. Good fats vs bad fats, not all fats are bad for you! Carbs are your friend- not foe! Creating restrictions around food groups or completely cutting them out can be a trigger for an unhealthy relationship with food.
Maintaining a healthy diet is not a one size fits all matter. There are also a lot of social pressures around what people feel are the right food choices for the people around them, follow your gut and make food choices which fuel your body with a whole foods diet that includes at least 5 serves of vegetables and 2 serves of fruit a day.
Don’t get caught up in the thought process of what not to eat- focus on what foods you enjoy eating which hold a good nutritional value, mix it up and eat a well balanced diet.
Signs of having a bad relationship with food
Feeling guilty or anxious about eating food
Feeling anxious or self conscious in social settings about your food choices and what people may think of them
Avoiding/ restricting foods and food groups that you view as “bad for you”. For example: Avoiding bread because it is known to be associated with carbs.
Creating a list of foods that you cannot eat
Relying on calorie counting apps to tell you when you have eaten enough that day
Having a history of yo-yo dieting
Restricting then Bingeing on food
You don’t need to have all of the signs mentioned above to have an unhealthy relationship with food, however if you are experiencing these signs, there is room for improvement for your peace of mind when it comes to your relationship with food.
Signs you have a healthy relationship with food
You don’t cut out foods completely that you view as “bad” for you
You eat when you are hungry and stop eating when you are full
You don’t use calorie counting apps
You don’t obsess over your weight (i don’t weigh myself at all- it puts unnecessary pressure on your self esteem. Did you know muscle weighs more than fat? a lot of people forget this when they weigh themselves).
You don’t let other people pressure you into eating what they think is the right food choice for you
Its all about balance baby! You enjoy all food groups in moderation
Calories are not your main concern when choosing what foods to eat
You listen to your bodies cues - when you are hungry you eat, if you are not hungry, you don’t. A lot of people eat out of boredom, as an excuse to step away from their desk, as an emotional comforter to name a few.
How to create a healthy relationship with food
Set yourself up for success: Write a healthy shopping list, this will help you avoid reaching for the packet of chips or processed foods while walking down the food isles.
Meal prep and get cooking. I love to go to my local farmers market, it gets me excited about cooking as i know where my food is coming from. If you write out a list of what meals your planning on cooking for the week, you wont be left scrambling for a last minute quick fix meal which a lot of the time includes take away or an unhealthy meal replacement which most of the time will not be a well balanced meal.
Don’t get caught up on setting strict rules and restrictions: Telling yourself you are never allowed to eat a certain food for the rest of your life is unrealistic. Eat the slice of cake - enjoy it! As long as you have a well balanced diet which incorporates all food groups in moderation, you will be receiving all the nutrients your body needs for optimal health. Everything in moderation.
Minimise your chances of slipping up: If you find that you are a binge eater, don’t stock your pantry with a supply of chocolates, chips and other unhealthy highly saturated fatty foods. Swap these for buying or making healthy snacks. Find healthy snack and treat recipes here
Eat intuitively: Ditch the diet mentality! Make a conscious effort to listen to your body. If you are hungry eat. Intuitive eating releases the feeling of guilt when you eat something that may have been viewed as “bad” for example: eating dessert. Always go back to tip number 2! Everything in moderation.
Break the all or nothing cycle: Give yourself permission to have a treat every now and then. Just remember, having a chocolate doesn’t mean eating an entire block.
Practice gratitude: If you are lucky enough to put a balanced meal on the table, be grateful as many people are not so lucky. If you have an emotional and/or spiritual connection with food this gives you a deeper understanding of the privilege it is to nourish your body with enough nutrients to fuel your body.
Seeking professional help: Creating a healthy relationship with food can sometimes require the help of a health professional such as a dietitian or therapist to help you navigate through the causes of your concerns and assist you in overcoming them.