A healthy relationship with food looks like this: No off-limit foods, no guilt after eating certain foods, and not labeling foods as “good” or “bad.” Easier said than done, right? So, how do we get there? How can we establish a healthy relationship with food? Keep reading to find out.
Practice Unconditional Permission to Eat
In its simplest terms, unconditional permission to eat is allowing yourself to eat whenever you’re hungry or see fit. Why is this important? Setting limitations can put serious mental and physical strain on your body, leading to a fear of food, feelings of deprivation, and experiencing intense hunger (the opposite of a healthy relationship with food).
Eat Regular Meals Every Day
Skipping meals provokes an unhealthy relationship with food because when you don’t have regular meals, you’re more susceptible to overeating the next time food is in front of you. Even still, you’re more likely to choose foods high in fat and sugar because they’re more appealing. This can lead to binging.
Instead, eat breakfast, lunch, and dinner daily, choosing nutrient-dense foods such as fruits, veggies, protein, and dairy. A good mix will keep your relationship with food strong.
Be Mindful About What You Put on Your Plate
Sometimes, our minds are bigger than our stomachs – meaning we put way too much food on our plates because we’re hungry. This is a no-no if you want a healthy relationship with your food. You’ll feel obligated to clean the plate, risking overeating and feeling overly full, leading to feelings of guilt.
To avoid this, be mindful of what you put on your plate and control portion sizes. Many dietitians point people in this direction: half of the plate for fruits and veggies, a quarter of the plate for whole grains, and a quarter of the plate for lean protein.
Get Rid of All-or-Nothing Cycles
If you see a donut in the break room, it’s okay to eat it. But it’s not good to say, “Well, I already killed the diet today; I might as well eat whatever else I want because this day is shot.” This is known as an all-or-nothing cycle, and it’s incredibly unhealthy. Eat the donut; just don’t survive on sugar and carbs forever. Balance is key.
Distinguish Why You Eat and What Your Eating Patterns Are
If you’re physically hungry, feed that belly. But if you pick up the fork every time you’re stressed or emotional, that’s not healthy. Other reasons people turn to food for comfort include boredom, loneliness, temptations, and surrounding triggers. So, the next time you eat, ask yourself if it’s your body needing nutrients or your brain requesting food for emotional support. Try to lock down those triggers, and you’ll improve your relationship with food.