How to Improve Your Relationship with Food
Food. It’s an inevitable part of our daily lives, yet many of us struggle with what to eat, when to eat, and how much to eat. In a recent YouTube video, nutritionist Elaina Efird, RDN, CD, CEDRD, CSSD digs deep into the ways that we can all improve our relationships with food. She shares seven tips, such as how to honor your hunger, how to be a mindful eater, and how to avoid the “all or nothing” approach that so many of us adopt. Plus, she considers the importance of exercise and how it impacts your feelings about food.
Seven Ways to Improve Your Relationship with Food
Give yourself permission to eat all foods: This statement is often misconstrued. No, you shouldn’t allow yourself to eat donuts all day, every day, but you do have permission to eat donuts. When we adopt rigid thinking around food, we end up with rules, like not being allowed to eat certain things or, if you do eat forbidden food, you can only eat a small amount and/or you must deprive yourself at your next meal. As you can see, it quickly spirals from one rule into many rules! It’s okay if you want to eat a donut (or two or three!). You do not need to “make up for it” or punish yourself later.
Honor your hunger: To achieve this tip, you need to first identify your hunger cues. “Sometimes, I ask people, ‘Well, how do you know when you’re hungry? What do you feel?’ To be honest with you, it’s a hard sensation to explain,” shares Efird. “Some people feel the stereotypical rumbling in their stomach, but other people don’t ever experience that feeling, even when their hunger cues are appropriate.” After you take the time to listen to your body and figure out what your body does when it’s hungry, honor that sensation. When you truly feel hungry, eat something!
Be mindful when you eat: Pay attention to what you’re eating. Notice the flavor, the texture, and the smells. We often find ourselves eating while we’re on-the-go or watching television, which prevents us from honoring that meal and what that food is doing for our bodies. It’s important to be a mindful eater and make this connection. When you remember that food is fuel and nourishment for your body, it’s easier to give yourself permission to eat all foods (taking it back to tip number one!).
Don’t punish yourself because of past food choices: There’s no reason to beat yourself up based on what you ate. Your body will use the nutrients you ingested for energy and then move onto the next meal when it’s hungry again. You should do the same! Change your thought process and don’t react to your choices with punishment.
Don’t create an “all or nothing” mentality: Give yourself some flexibility as you make food choices throughout the day. Just because you grabbed Chinese food with co-workers for lunch (rather than eating the meal you packed) doesn’t mean you should “throw” the rest of the day away with ice cream, cake, and pizza. Instead, stay on track. Have your afternoon snack and whatever you had planned for dinner. On the flip side, it doesn’t always have to be a “perfect” day of greek yogurt, salad, and chicken and rice. Give yourself some wiggle room and find ways to enjoy your mealtime.
Don’t compare your plate to others: Your nutrition needs are different from the person next to you, so why would you expect your plates to look exactly the same? It doesn’t matter what they’re eating. Instead, focus on what your body needs.
It’s OK to enjoy food: This one may seem silly, but hear us out. Don’t let your rigid thinking or relationship with food ruin or dictate your social life. Maybe you feel like you’re not allowed to enjoy food. Or maybe you’re worried that you’ll overindulge if you enjoy your food too much. That’s not true! “Food is meant to be enjoyable. Food is meant to be social,” Efird says. “A lot of times, we gather around food, which is great!” Don’t let your “plan” for the day get in the way of having a good time.
Why Your Relationship with Exercise Matters
How you treat exercise can also improve your relationship with food. Exercise should not be a punishment for eating dessert last night. Just like eating, it’s meant to be enjoyable. Plus, there are so many benefits: It’s good for cardiovascular health, bone density, stress relief — the list goes on! When it comes to exercise, focus on the movement that you actually like. In doing so, you sever that connection between food and exercise, taking away the idea that exercise is necessary based on your negative food choices.
All of these tips can be implemented in your day-to-day life. Many of them are easier said than done, but if you put the work in, you’ll get there. Practice at every meal, and you’ll slowly see your relationship with food improve. And if you feel like you still need help, reach out to our team for additional guidance.
To talk to a professional about how to improve your relationship with food, please reach out to our staff or schedule an appointment at The Kahm Clinic.
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