Sharing some of the things I learned to improve my relationship with food over time.
Hi friends! What are you doing? I hope you have a wonderful week so far. Today is another day full of strategic calls, and I look forward to a F45 category and a family dinner tonight.
For today’s post, I wanted to share some thoughts cultivating a healthy relationship with food. This is something that can last a long time, especially if you grew up in the 1990s and early 2000s (the worst nutrition and messages of the body of the body), perhaps family members with problematic attitudes towards food/exercise/body/body or have fought in this field.
For myself, it was definitely an ongoing project and I really believe that possession of baby has helped to improve my mindset in so many things. Looking back, my habits are not something I would agree with now or encourage, but at that time, I really thought I made amazing choices with the harmful messages I was surrounded by books, magazines and online. I feel like I’m in a good place, but I always learn and evolve, which is the way it should be.
Achieving good nutrition and developing positive eating habits begins with a critical foundation: having a healthy relationship with food. This process requires time, patience and dedication, but it can be truly transformative. An unhealthy relationship with food can lead to restrictive food consumption, with food sauce, orthorexia, mental challenges and even eating disorders in the long run. Today I wanted to talk about some of the things that helped me develop a healthy relationship with food, focusing on mentality displacements, balanced food choices and careful nutrition practices.
A friendly reminder here that I am not a doctor or a registered dietician. If you need help to improve your relationship with food, look for an experienced RD that can help you!
How to have a healthy relationship with food
Before chatting about specific strategies, it is important to understand what involves a healthy food relationship. This understanding will help you apply tips in a way that makes sense for your personal journey and unique nutritional needs.
What is a healthy relationship with food?
A healthy food relationship is about monitoring a particular diet, eliminating whole food groups or categorizing food as “good” or “bad.“Instead, this is about understanding why and how you choose food, recognize hunger and completeness and removing guilt from your eating habits. It allows you to see food as fuel and food, rather than something to be afraid or persistent. It allows you to be food.
(my favorite heartless heart from the dedicated)
How does a healthy relationship with food look like?
Eating without guilt or anxiety, regardless of the types of food you consume
Coordination on physical hunger and fullness signals of your body
Allowing yourself to enjoy all food groups without strict rules or restrictions
Exercising careful consumption and enjoy meals
Understanding that a meal or snack does not determine your overall health and will not or will break the goals of your body composition
Recognizing the emotional aspects of consumption and their treatment without shame
What are the benefits of creating a healthy food relationship?
Improved mental well -being
A positive relationship with food involves reducing stress, guilt and anxiety about food choices. You can enjoy your meals without constantly worrying about calorie counting or feeling that you have made “bad” food choices. You can go out with friends and enjoy yourself without stressing for the menu.
Better digestion
When you are careful and listening to the signs of hunger and fullness of your body, your digestion improves. Consumption in a relaxed state supports better absorption of nutrients and overall bowel health.
More energy and vitality
Instead of limiting food groups, a healthier relationship with food allows you to properly feed your body, leading to more stable energy levels throughout the day. I also feel that it gives you the ability to make healthy choices because you do not rule from emotions.
Reduced risk of eating disorders
Unhealthy eating habits and food labeling as “bad” can contribute to disturbed food patterns. A healthy food mentality can prevent the cycle of excessive consumption, guilt and restriction. If you are currently struggling with an eating disorder, please receive the help you deserve. If you need resources, email me to gina@fitnessista.com and I can point you to some RDS that can help.
How to develop a healthy relationship with food
Practical consumption of food
Instead of eating on an automatic pilot, slow and really enjoy your meals. Pay attention to flavors, textures and how different foods make you feel. Avoid distractions such as rolling over your phone or watching TV while eating. Even better: go out and enjoy a little sunshine and fresh air as you eat.
Stop labeling food as “good” or “bad”
All types of food can have a place in a balanced diet. Instead of seeing food as something you need to gain or avoid, focus on overall food standards rather than a particular meal or snacks. It’s funny because when you take labels away from food, you are able to tune in to what you like and want to include in your life. For me, I always thought the pasta was so heavy and naughty lol, but the truth is, I don’t like pasta. (Don’t throw me anything lol!) I would rather have pizza, biscuit or a piece of cake.
Honor hunger and fullness
Your body is designed to tell you when it needs food and when it has enough. Pay attention to hunger signals and learn to stop eating when you feel satisfied, rather than too complete. If you slow down and exercise careful consumption, it is easier to identify these signs of hunger and fullness.
Challenge of nutrition culture
The profits of the food industry from making people feel like they have to follow the rigid rules to be healthy. Instead of falling into restrictive trends, focus on intuitive consumption and making food choices that are aligned with your body’s needs. Modern diets always rotate and always contradictory to each other lol. Let yourself be free from Noice and find the diet strategy that works for you.
Leave all food groups
Instead of eliminating entire food groups, you are aiming for balance. Each group provides essential nutrients, so incorporating a variety of foods supports long -term health. I like to emphasize protein, fiber, healthy fats and taste in every meal.
Contact emotional food
Many of us turn to food for comfort, relief from stress or boredom. Instead of using food as a mechanism of treatment, explore other ways to manage emotions such as movement, journalism or time you spend on nature. Sometimes, when I’m crazy or frustrated, I will have a handful of chocolate chips (let’s be real here) and then do something else, like going for a walk or jumping in the rebound. Fresh air seems to be always helping.
Plan balanced meals
Meal Prep can help get stress from making food options. Ensure that your meals include proteins, healthy fats, fibers and carbohydrates will keep you satisfied and support consistent energy levels throughout the day. Some of the things I like to have at my disposal for the week: washed and chopped salad greens and salads, a delicious dress, some protein options (such as roasted chicken or meatballs), a batch of humus, a bite of energy and a bite. With this, I can make so many different meals and snacks.
Focus on progress, not perfection
Changing your dietary habits is a journey. Some days will be easier than others, and that’s ok. Give yourself grace and recognize that small changes over time add a healthier food mindset.
If you are looking for more ways to create a positive approach to diet, check my posting for children’s teaching about nutrition.
What is something that helped you cultivate a healthier relationship with food? Leave a comment below – I would love to hear your thoughts!
Xoxo
Tiger
