How to Have a Healthy Relationship With Food and Why It Matters

November 13, 2023

a woman looking at a plate of food in a refrigerator
As a society, we are constantly exposed to messaging about dieting and transforming our bodies. Whether it’s through social media, television or magazine, diet culture seems to be everywhere. This constant rhetoric can complicate our relationship with food, leaving us wondering, “Which eating style is right for me? Is it low-carb, intermittent fasting, clean eating, keto, or another new trend?” It’s exhausting and often leads to disconnection from our bodies, along with confusion about what and how to eat. The result? Many of us find ourselves trapped in the never-ending cycle of dieting, which can lead to stress and anxiety surrounding food choices. In this blog post, we’ll explore how to promote a more positive and healthy relationship with food.

What Does a Healthy Relationship with Food Look Like?

Before we dive into how to cultivate a healthy relationship with food, let’s define what it means. A healthy relationship with food values grace over guilt and progress over perfection.This entails nourishing your body with foods that make you feel your best mentally and physically. It also involves being in tune with hunger and fullness (interoceptive awareness) and having flexibility around your food choices.

Benefits of a Healthy Relationship with Food

Food is so much more than just fuel for our bodies. It’s a source of pleasure, experience, social connectedness, and more. Developing a healthy relationship with food can alleviate the mental burden of constant food-related stress, allowing us to focus on other aspects of our lives. In fact, research has shown that individuals who practice Intuitive Eating, which fosters a healthy relationship with food, have improved biomarkers (such as cholesterol, blood pressure, and inflammation), an easier time maintaining weight, a reduced risk of depression, and more! We will discuss tips to improve your relationship with food below.

5 Ways to Heal Your Relationship with Food

1. Include All Foods

Instead of labeling certain foods as off-limits or eliminating certain food groups, embrace ALL foods in your diet. Ironically, restricting certain foods or trying to keep them out of the house often intensifies cravings leading to overindulgence. Granting yourself permission to enjoy all foods can help you view them simply as nourishment.

2. Consistently Nourish Your Body

While nutrition needs vary from person to person, it’s crucial to provide your body with adequate food throughout the day. Skipping meals can result in heightened cravings, extreme hunger, feelings of being “out of control” around food, and even fatigue. Establishing regular mealtimes can also assist in better recognizing hunger and fullness cues.

3. Shift Language Around Food

If you tend to categorize food as “good” or “bad”, it’s time to shift this mindset to one that is more neutral. While some foods are more nutrient-dense than others, all foods offer something to the body, even if it’s primarily for pleasure or mental satisfaction. Replace self-criticism with a different perspective, such as “this food is satisfying and provides my body with the fuel it needs.”

4. Ditch Dieting

Most diet plans dictate what to eat, what to avoid, and often impose various rules and strict mealtimes. Reflect on how dieting has affected your relationship with food in the past. Has it truly helped or has it caused harm?

5. Work with an Intuitive Eating Dietitian

Navigating food and nutrition on your own can be complex, but collaborating with a qualified dietitian can be a game-changer. This can help you develop a personalized approach to nutrition, while guiding you to a healthy relationship with food. The Intuitive Eating book can be an incredible resource as well!

Conclusion

If you’re on a journey to cultivate a healthy relationship with food and your body, offer yourself grace and patience. This is a learning experience that will ultimately allow you to connect and trust your body on a deeper level. Our team of Registered Dietitians would love to help support you on this journey!

 For more ideas on how to stay active in ATX, make sure you check out: My 5 Favorite Ways to Stay Active (and Have Fun!) in the Austin Heat as a New Dietitian in Austin, TX

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Diana Figueroa, Registered Dietitian Nutritionist, RD, LD

Diana Figueroa

RD, LD
Habla Español
Licensed in TX

Clinical Manager & Provider Outreach Coordinator

Diana Figueroa, Registered Dietitian Nutritionist, RD, LD

Diana Figueroa

RD, LD
Habla Español
Licensed in TX

Clinical Manager & Provider Outreach Coordinator

Diana Figueroa, Registered Dietitian Nutritionist, RD, LD

Diana Figueroa

RD, LD
Habla Español
Licensed in TX

Clinical Manager & Provider Outreach Coordinator

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