For many Americans, having a healthy relationship with food feels like an uphill battle. Over half of those polled in a recent food health survey by the International Food Information Council feel like doing their taxes is easier than figuring out what they should be eating. Americans are so preoccupied with this that their ability to build a healthy relationship with food suffers. Fortunately, there are ways to overcome this hurdle. Here are a few:
Mindful Eating
One of the main factors that causes strained relationships with food is mindless eating. Opening a bag of your favorite snack, then suddenly realizing it’s all gone because you were distracted by TV or social media, falls under this category. So does eating so fast you think you need seconds, then regretting it later. Mindful eating allows you to slow down and savor each bite. Be more mindful by listening to your body’s hunger cues, rather than eating because “it’s time” or because you feel you have nothing better to do.
Embracing Variety
When it comes to food choices, embracing variety doesn’t only mean switching up your meals every once in a while. It also means having a balanced diet that incorporates different types of foods. Consider ways you can add more fruits, vegetables, whole grains and lean proteins into your diet. Make sure each meal has a good mix and that you’re varying what you eat throughout the day. When you’re starting to get tired of what you’ve been eating, find some new recipes. Variety is the spice of life, especially when it comes to food.
Addressing Emotional Eating
Sometimes, we eat when we’re feeling sad or hopeless. However, in these moments, what we really need is self care. When you’re getting ready to reach for a snack when you’re not hungry, reach for something else: a journal, a crafting project, or maybe your phone to reach out to a friend. If you’re still feeling off, start by drinking water. Often when we think we’re hungry, we’re actually dehydrated.
Challenging Food Rules
You’ve been told a lot of things about food, and you’re probably hearing mixed messages. Set these rules aside, and think about the food you like and how you feel after eating it. Focus on what nourishes you, not what you’ve heard is “good” or “bad.”
Maybe carbs aren’t the enemy, and you simply need to focus on whole grains and fresh fruits. It might be OK to enjoy your favorite snack every once in a while, as long as you only have a little at a time. This can be one of the hardest parts of building a positive relationship with food, but it’s one of the most important.
A lot of building a healthier relationship with food is unlearning harmful things you’ve been told in the past. Eat food that nourishes your body, and only in an amount that makes sense for you. It’s not easy to change your habits, but it really can change your life!
