How to build a healthy relationship with food

Share some of the knowledge I learned about improving relationships with food.

Hi, friends! Are you OK? Hope you have had a great week so far. Today is another day of strategy call and I look forward to hosting F45 classes and family dinner tonight.

For today’s post, I want to share some about Establish a healthy relationship with food. This can take a long time, especially if you grew up in the 90s and early 2000s (diet and body image messaging), maybe having family members who have problems with their attitudes toward food/exercise/body image, or struggling in the area for various reasons.

It’s definitely an ongoing work for myself and I really think having a baby helps improve my mindset about a lot of things. Looking back, my habits weren’t something I’d like to agree or encourage now, but at the time, I really thought I made amazing choices through harmful messaging surrounded by books, magazines and the internet. I feel like I’m in a good place, but I’ve been learning and developing, and that should be the case.

Achieve good nutrition and develop positive eating habits start with a key foundation: having a healthy relationship with food. This process takes time, patience and dedication, but it can be truly transformative. In the long run, unhealthy relationships with food can lead to restrictive diets, overeating, myopia, mental challenges and even eating disorders. Today, I want to talk about something that helped me build a healthy relationship with food, focusing on a shift in mindset, balanced food choices, and mindful eating habits.

Friendly reminder, I am not a doctor or registered dietitian. If you need help improving your relationship with food, look for an experienced RD that can help you!

How to build a healthy relationship with food

Before talking about a specific strategy, it is important to understand what is involved in a healthy relationship with food. This understanding will help you achieve your skills with a meaningful personal journey and unique nutritional needs.

What is the healthy relationship with food?

A healthy relationship with food is not about following a specific diet, eliminating the entire food group, nor about categorizing food as “good” or “bad.”“Instead, it’s about why food is chosen, recognize hunger and fullness and eliminate the intestinal gui from eating habits. It allows you to see food as fuel and nutrition, rather than something that is fear or obsessed with. It allows food to simply become food and will be able to enjoy what you like the most; nothing is limiting.

(My favorite gluten-free popular heart comes from dedicated hearts)

What is the relationship with food health like?

No matter what food you eat, there is no guise or anxiety

Regulates the body’s natural hunger and fullness signals

Let yourself enjoy all food groups without strict rules or restrictions

Practice paying attention to diet and taste meals

Understanding that a meal or snack doesn’t define your overall health and won’t achieve or disrupt your body composition goals

Recognize the aspects of eating and solving their feelings of shamelessness

What are the benefits of building a healthy relationship with food?

Improved mental health

Positive correlations with food include alleviating stress, intestinal and anxiety in food choices. You can enjoy meals without worrying about calories or feeling like you’ve made a “bad” food choice. You can hang out with friends without having to emphasize the menu.

Better digestion

Your digestion improves when you practice mindful eating and listen to your body’s hunger and fullness. Eating in a relaxed state can better absorb nutrients and overall gut health.

More energy and vitality

A healthier relationship with food is not as good as limiting the food population, which allows you to properly oil your body, thus making your energy levels more stable throughout the day. I also feel that this allows you to make healthy choices because you are not dominated by emotions to mask food.

Reduced risk of eating disorders

Unhealthy eating habits and labeling food as “bad” can lead to disorderly eating styles. A healthy mindset about food can prevent overeating, guile and restrictions. If you are currently struggling with an eating disorder, get the help you deserve. If you need resources, please email gina@fitnessista.com and I can point to some RDs that can help.

How to build a healthy relationship with food

Practice mindful eating

Rather than eating on autopilot, slow down and really taste your meal. Pay attention to the taste, texture and how different foods make you feel. Avoid distractions, such as scrolling your phone or watching TV while eating. Even better: go outside and enjoy some sunshine and fresh air.

Stop marking food as “good” or “bad”

All types of food can have a place in a balanced diet. Rather than treating food as food to be obtained or avoided, focus on the overall diet rather than a specific meal or snack. This is fun because when you keep the label away from the food, you can adjust the people you like and want to include. To me, I always thought pasta was so carb, lol, but the truth is, I don’t even like pasta very much. (Don’t throw anything at me!) I’d rather have pizza, cookies or cakes.

Honor Hunger and Filling Clues

Your body is designed to tell you when you need nourishment and when you need to nourish enough. Beware of hunger signals and learn to stop eating when you feel satisfied rather than overdo it. These hunger and fullness are easier to recognize if you slow down and practice a mindful diet.

Challenge the food culture

The profits of the diet industry make people feel that strict rules need to be followed to stay healthy. Rather than falling into a restrictive trend, focus on intuitive diets and make foods that align with your body’s needs. Fashionable diets are always spinning and always conflicting. Get yourself out of Noice and find the nutrition strategy that works for you.

All food groups are allowed

Instead of eliminating the entire food group, seek balance. Each group provides the necessary nutrients, so fusion of foods supports long-term health. I like to emphasize protein, fiber, healthy fats and flavors in each meal.

Solve emotional diet

Many of us turn to food for comfort, stress relief or boredom. Rather than using food as a coping mechanism, explore other ways to manage emotions, such as exercise, diary, or spend time in nature. Sometimes when I get angry or frustrated I have some chocolate chips (let’s be real here) and then do other things like going for a walk or jumping on the rebounder. Fresh air always seems to help.

Plan a balanced meal

Meal preparation can help relieve stress on food choices. Ensure that your meals include protein, healthy fats, fiber and carbohydrates will keep you satisfied throughout the day and support stable energy levels. Some things I want this week: washed and chopped salad veggies and salad toppings, delicious dressings, several protein choices (such as grilled chicken or meatballs), a batch of hummus, a flavour, bite and plenty of roasted veggies. This way, I can make a lot of different combinations of lunch and snacks.

Focus on progress, not perfection

Changing your eating habits is a journey. Some days are easier than others, it doesn’t matter. Give yourself grace and realize that small changes add up to healthier mindsets about food over time.

If you are looking for more nutritional methods to create positive nutritional methods, check out my article on teaching your children about nutrition.

What is there to help you build a healthier relationship with food? Leave a comment below – I would love to hear what you think!

xoxo

Gina