Share some of the things I learned about improving my relationship with food over time.
Hi friends! How are you doing? I hope you spend a wonderful week so far. Today is another day full of strategy calls, and I look forward to an F45 class and a family dinner tonight.
For today’s post, I wanted to share some thoughts on Cultivate a healthy relationship with food. This is something that can take a long time, especially if you grew up in the 90s and early 2000s (the worst food and body image messaging), perhaps family members had problematic attitudes towards food / exercise / body image, or had trouble in this area for various reasons.
For me, it was certainly a work in progress, and I really think that having babies helped improve my state of mind on so many things. With hindsight, my habits are not something with which I would agree now or encourage, but at the time, I really thought that I made incredible choices with the harmful messaging which I was surrounded by books, magazines and online. I feel like I am in a good place, but I learn and always evolve, which is the case.
Achieving good nutrition and developing positive eating habits starts with a crucial base: having a healthy relationship with food. This process takes time, patience and dedication, but it can be really transformer. An unhealthy relationship with food can cause restrictive diet, excessive diet, orthorexia, mental challenges and even long -term diets. Today, I wanted to discuss some of the things that helped me develop a healthy relationship with food, focusing on quarter -mentality, balanced food choices and conscious eating practices.
A friendly reminder here that I am not a recorded doctor or dietitian. If you need help to improve your relationship with food, search for an experienced RD that can help you!
How to have a healthy relationship with food
Before discussing specific strategies, it is important to understand what a healthy relationship with food implies. This understanding will help you implement advice in a way that makes sense for your personal career and unique nutritional needs.
What is a healthy relationship with food?
A healthy relationship with food does not concern a specific diet, the elimination of whole food groups or the categorization of foods such as “good” or “bad.“Instead, it is a question of understanding why and how you choose food, recognizing hunger and fullness clues, and remove the guilt of your eating habits. It allows you to consider food as fuel and food, rather than something to fear or obsess. This allows food to simply be food, the ability to enjoy all your favorite things; Nothing is prohibited.
(My favorite gluten -free pop heart of Dediated)
What does a healthy relationship look like with food?
Eat without guilt or anxiety, whatever the types of food you consume
Adjust the signals of natural hunger and fullness of your body
Allowing you to take advantage of all food groups without strict rules or restrictions
Practice conscious meals and savoring meals
Understand that a meal or a snack does not define your overall health and will not do or break your objectives of body composition
Recognize the emotional aspects of food and approach without shame
What are the advantages of establishing a healthy relationship with food?
Improvement of mental well-being
A positive relationship with food includes reducing stress, guilt and anxiety around food choices. You can enjoy your meals without constantly worrying about counting the calories or feeling like you have made “bad” food choices. You can go out with friends and have fun without worrying about the menu.
Better digestion
When you practice careful diet and listen to the signals of hunger and fullness of your body, your digestion improves. Eating in relaxed condition supports better absorption of nutrients and overall intestinal health.
More energy and vitality
Instead of restricting 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 have the impression that it allows you to make healthy choices because you are not governed by emotions in terms of food.
Reduced risk of food disorders
Unhealthy eating habits and food labeling as “bad” can contribute to disorders’ eating habits. A healthy state of mind on food can prevent the cycle of food frenzy, guilt and restrictions. If you are currently having trouble with a food disorder, please get the help you deserve. If you need resources, send me an email gina@fitnestSista.com and I can direct you to some RDs that can help you.
How to develop a healthy relationship with food
Practice careful food
Instead of eating on the automatic pilot, slow down and really savor your meals. Pay attention to flavors, textures and how different foods make you feel. Avoid distractions like scrolling your phone or watching TV while eating. Even better: come out and enjoy a little sun and fresh air while you eat.
Stop labeling foods like “good” or “bad”
All types of food can have a place in a balanced diet. Instead of considering foods as something to win or avoid, focus on global models to eat rather than a single meal or a specific snack. It’s funny because when you keep food labels away, you can connect to those you love and want to include in your life. For me, I always thought that the pasta was so heavy and naughty lol but the truth is that I don’t even like pasta much. (Don’t launch anything lol!) I prefer to have a pizza, a cookie or a piece of cake.
Honor of hunger and benchmarks
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 full. If you slow down and practice careful diet, it is easier to recognize these signals of hunger and fullness.
Defy the culture of the regime
The diet industry benefits from people who feel like you need to follow rigid rules to be healthy. Instead of falling into restrictive trends, focus on an intuitive diet and food choices that align with the needs of your body. The trendy diets are always rotating and always contradict themselves lol. Let yourself be free from the Noice and find the nutritional strategy that works for you.
Allow all food groups
Instead of eliminating whole food groups, aim for balance. Each group provides essential nutrients, therefore incorporating a variety of food supports long -term health. I like to focus on proteins, fibers, healthy fats and flavor in each meal.
Take an emotional diet
Many of us turn to food for comfort, stress relief or boredom. Instead of using food as an adaptation mechanism, explore other ways to manage emotions, such as movement, journalization or spending time in nature. Sometimes, when I am crazy or frustrated, I will have a handful of chocolate chips (let’s be real here) and I do something else, like going for a walk or jump on the rebounder. Fresh air always seems to help.
Plan balanced meals
Meal preparation can help eliminate stress of making food choices. Ensure that your meals include proteins, healthy fats, fibers and carbohydrates will keep you satisfied and will support stable energy levels throughout the day. Some of the things I like to have on hand for the week: washed and chopped salad greens and salad trim, a delicious vinaigrette, some protein options (such as grilled chicken or meatballs), a batch of houmous, an energy bite and a huge batch of roasted vegetables. With that, I can do so many lunch combos and different snacks.
Focus on progress, not perfection
Changing your eating habits is a trip. Some days will be easier than others, and it does not matter. Give yourself grace and recognize that small changes over time add to a healthier spirit on food.
If you are looking for more ways to create a positive approach to nutrition, consult my article on teaching children on nutrition.
What helped you cultivate a healthier relationship with food? Leave a comment below – I would like to hear your thoughts!
xoxo
Gina
