Food is so much more than simply fuel to our bodies. It is comfort, culture, and bringing people together. But in a world where the concepts of diet culture and the “shoulds” come from the mouths of social media personalities, learning how to have a healthy relationship with food is quite tough.
For most, food turns into a war zone filled with feelings such as guilt, restriction, and much more. But it shouldn’t be this way. Changing our approach and relation to food is possible, which will lead to a healthier and more balanced life. And just as you can bet on this website for a chance at winning, you can bet on yourself by making mindful choices that support your well-being.
Listen to Your Body
Our bodies are very intuitive. They know when they are hungry, when they are full, and even the specific nutrients that the body requires at a certain time. But many of us are nowadays separated from natural signals. We eat because it is lunchtime, to pass the time, or because others are eating.
First, to develop a better attitude toward food, it is necessary to pay attention to the signals coming from the body. Do you need something to eat, or do you just want to eat because that is what you have been doing all your life? Eat only when you are hungry, and try to stop the moment you feel that you have had enough. That may mean tossing some food away.
Ditch the Diet Mentality
Diet culture has got us to think of different products as “good” or “bad,” and it’s an ever-turning wheel of restriction, guilt, and then overeating. Ditch this all-or-nothing mindset. Stop thinking about foods as if they are off-limits and look at all foods as neutral. Yes, even that slice of cake.
The way to eliminate this control is to let yourself indulge in different kinds of food without feeling guilty about it. This does not mean that one should stop eating healthy foods but it means changing the way one looks at food by replacing the strict prohibitions with moderation and enjoyment.
Move into Mindful Eating
Mindful eating means staying present during your meals. It is the opposite of wolfing down your lunch while you are scrolling through your phone or watching TV. Mindful eating is eating slowly and enjoying all of the bites using all senses: taste, richness, smell, and texture of the food.
It can increase satisfaction with meals and help you tune in to your body’s hunger and full signals. Challenge yourself to breathe a few times before you start eating, put your fork down between bites, and really notice how your food tastes.
Make Peace with Food
Allow yourself to eat anything and everything at any time you have a craving. You will realize that the foods that you were struggling not to take in before now do not ignite so much hunger in you, so it will be easy for you to avoid overeating. This is, therefore, a way of making peace with food: forgive your past dietary mistakes. Give yourself unconditional permission to eat what you want when you feel you want it. It’s what you do consistently over time that matters.
Build a Positive Food Environment
Your environment will play a great role in finally determining your eating habits. Create a positive environment with food at home. Ensure that the kitchen is stocked with a wide range of healthy foods that you like, and they should be well placed. Wash the dishes and clean the table even when you eat alone; do not make the act of eating a stressful or hurried one. If you are used to eating out, find restaurants that will provide you with extended choices of healthy foods, and do not hesitate to ask for adjustments.
Seek Support When Needed
If changing your relationship with food is getting really hard, remember you do not have to do this on your own. Be it talking to a trusted friend or being part of a support group, reach out to a registered dietitian or therapist—nothing to be ashamed of in asking for help. Sometimes, the way we relate to food might be really tied up with our emotions, our past experiences, or societal pressure, and unpacking that kind of stuff takes time and guidance.
