What does having a ‘good relationship with food’ mean? 4 ways to know if you’ve got one

While riding the train recently, I couldn’t help but overhear two women having a deep conversation about their mutual obsession with food. These included emotional triggers towards chocolate and pizza.

They felt guilty for appearing to lack willpower when it came to food, and would regularly raid the fridge for tasty treats to soothe their emotions. They both lamented their inability to stop and think before eating.

Their discussion was far from talking about the physiological requirements of food to give the body energy and meet the needs of essential nutrients. On the contrary, it was very moving.

It got me thinking about what it means to have a healthy relationship with food, how a person’s eating behavior develops, and how we can foster a “good” relationship. Here’s a look at what the relationship between “healthy” eating looks like.

What is a “good relationship with food”?

You can check whether your relationship with food is “.”healthSee how many items on this list you have checked “Yes”. you:

1. Is it listening to your body’s cues, which means knowing when you’re hungry, when you’re not, and when you’re full?

2. Are you regularly eating the right amounts and types of foods across all food groups to meet your nutritional, health, and well-being needs?

3. Are you comfortable eating with others or alone?

4. Can you enjoy your meals without feeling guilty or having them control your life?

If you have a low number of mites, you may need to improve your relationship with food.

Read more: Thinking you’re “on a diet” is half the problem – here’s how to become a mindful eater

Why is a good relationship with food important?

A high number of “no” answers may indicate that you may be using food as a coping mechanism. negative emotions.The problem is this Stimulates the brain’s reward centerThat is, you feel better, but this behavior is reinforced, so you are more likely to continue eating in response to negative emotions.

Emotional eating or uncontrollable eating bouts are more likely to be associated with the following symptoms: Eating disorder symptoms It can also be caused by a poor-quality diet, such as decreased vegetable intake or increased intake of foods with low nutritional value.

A review of research on food addiction and mental health found that healthy eating patterns are associated with lower risk of both eating disorders and mental health. food addiction. It has been found that high intake of vegetables and fruits is associated with the following symptoms: Reduced perceived stresstension, worry and lack of joy in a collective of over 8,000 Australian adults.

How to build a healthy eating relationship

There are ways to improve your relationship with food. Here are some tips:

1. Maintain a “meal mood” diary. Gain a personal understanding of when, what, and why you consumed that behavior by writing down when and where you ate and drank, who you were with, what you were doing, and how all of that made you feel. Gain insight. This helps increase awareness of emotions such as stress, anxiety, depression, and factors that affect eating and drinking.

2. Reflect on what you wrote In a food mood diary, you think about why you eat, especially when you eat. If your reasons include stress, low mood, or other emotions, create a distraction list featuring activities like going for a walk or listening to music and keep it on your fridge, bulletin board, or phone for easy access. Paste it.

3. Practice eat consciously. This is about slowing down, without making any judgments about your thoughts and feelings, so that you can be more aware of what’s going on in your body and mind from moment to moment as you eat and drink. means. Mindless eating occurs when you eat without thinking.There is considerate It depends on whether you’re really hungry, whether it’s the hunger in your eyes caused by the sight of food, the hunger in your nose caused by the smells wafting from shops and cafes, or the hunger caused by your emotions. Take the time to find out whether it’s emotional hunger or true hunger. A rumbling feeling of hunger.

4. Learn about your nutritional needs. Rather than just mentally distinguishing foods as “good” or “bad,” learning why your body needs certain vitamins and minerals and the foods that contain them can help you avoid feeling guilty. It will help you get rid of it. When you ban “bad” foods, you’ll want to eat them more and like them more. Mindfulness is Appreciation for food that combines both Something fun and nutritious.

5. Focus on enjoying your food. Mindless eating can be reduced by focusing on enjoying food and the joy that comes from preparing and sharing it with others. One intervention Targeted at women who were concerned about diet and weight management, the workshop was used to learn about food cues that encourage eating, such as emotions and being in a place normally associated with eating, as well as taste, touch, smell, and sound. Increased awareness about the sensory aspects of food, such as: And the texture. It also aimed to teach students how to embrace the joy of the social, emotional, and cultural aspects of food. This intervention reduced overeating in response to emotional cues such as sadness and stress.another review Of the 11 intervention studies that promote the joy and enjoyment of eating, healthy eating includes better meal quality, healthier portion sizes, healthier food choices, and increased palatability of healthy foods. Promising results were obtained. Participants also reported that healthy food tasted better and it was easier to cook at home more often.

Where you can get help to improve your relationship with food

A healthy relationship with food also means not having: disordered eatingBulimia, bulimia, anorexia, etc.

If you or someone you know indicates Signs that suggest an eating disorderUsing restrictive habits that limit food intake on a regular basis, skipping meals, eating rituals that dictate which foods or combinations to eat at specific times, bulimia, feeling out of control over food, secrecy such as eating, inducing vomiting, or using diet drugs. Please consult your physician or health care professional.

Further information is available at inside out, Australian Institute of Eating Disorders.try online Food-related “check-up” tool.

of butterfly foundation There are also specific resources parents and teacher The helpline is open 7 days a week on 1800 334673 from 8am to midnight.

Read more: What exactly is a balanced diet?