Having a good relationship with food isn’t something you can change with a click of your fingers.
It takes time to not only understand your current eating habits but also to identify where you need to improve and how to maintain a healthy lifestyle.
When it comes to understanding how the food you eat impacts your body, it’s important to look at the three main food groups – protein, carbs and fat – and why you need each one. Protein is nature’s building block and should make up around 15%-20% of your diet. It supports several vital body functions, including muscle growth, skeletal strength and organ development. Good natural sources of lean protein include meat, fish, nuts and dairy products like milk, yoghurt and cheese.
Carbohydrates are your body’s main energy source and should make up around 50%-60% of your diet. They are broken down and converted into glucose, which provides energy to your muscles and vital organs. There are two types of carbohydrate, simple carbohydrates such as white rice, potatoes and white bread, and complex carbohydrates, like wholegrain rice or pasta and brown bread. Simple carbs give a quick energy boost, whereas complex carbs provide a slower, more consistent release of energy for longer.
And fat, like carbohydrates, is an energy source. While your body needs fat to help it absorb vitamins and minerals, keep warm and provide the essential fatty acids your body requires to function correctly, too much can lead to weight gain. So, a healthy diet should comprise no more than 5%-10% of fat.
There are two types of fat, saturated and unsaturated. You should limit your intake of saturated fat, which is usually found in processed and junk food, and focus on including unsaturated fat in your diet. Good natural sources of fat include oily fish, nuts, seeds, olive oil and avocado.
• Understanding Your Relationship with Food
Before you can start working your way towards a good relationship with food, you first need to identify the signs of a bad relationship. If you feel guilty after eating certain foods, avoid or restrict ‘bad’ foods, or find yourself binge eating, these are all signs you need to work on your relationship with food.
Relying on a calorie tracking app to tell you when you’re done eating for the day and following fad diets because they’re the latest trend is only going to make yourself feel in a worse mood both physically and mentally. If you feel any kind of stress, fear or guilt when eating then your relationship with food is not a healthy one. Some signs of a good relationship with food include
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- You listen to your body’s natural hunger cues
- You don’t feel like you need to justify your food choices
- You enjoy food (in moderation)
- You don’t eat in secret, or try to hide your eating habits from other people
- You don’t obsess over your weight and how much you lose/gain
- You don’t have foods that are ‘off limits’
• How to Have a Better Relationship with food
Giving more freedom to yourself when it comes to food and eating will not only have huge health benefits but will also make you feel more energised, stress-free and relaxed. Many people presume that to have a healthy relationship with food, you must cut out the ‘bad stuff’ like ice cream, chocolate and foods high in fat and sugar. However, to achieve a better relationship with food you must first learn that no foods are ‘bad’ and we must simply eat everything in moderation.
Eat when you’re hungry
Learning how to trust your body and eat when you have physical hunger instead of emotional hunger will avoid the feeling of guilt after binge eating. This is called mindful or intuitive eating. Paying more attention to your hunger cues and where they’re coming from will help you gain more control over your eating habits to help you manage and maintain your weight as well as your relationship with food.
Challenge any fear foods
Fear foods and foods you tell yourself are ‘bad’ and ‘off limits’ are one of the main symptoms of a bad relationship with food. By challenging yourself to try these foods even just once a week will begin to change how you feel about food and in the long run will have you leading a healthy diet while still being able to enjoy the odd chocolate bar!
Don’t compare yourself to others
Everyone has different nutritional needs with different portion sizes and different foods. Comparing your plate to a friend or family member will hinder your relationship with food and leave you feeling guilty about not eating enough or eating too much. Focus on how your body feels and look at your own hunger and fullness cues over other people’s.
Try not to get sucked into influencer and diet culture
In the age of Instagram, it’s more difficult to not compare yourself to the social media influencers and health buffs online. The truth is, more often than not, the people you see on your screen are going through the same struggles as you are.
Talk to a professional
Whether it’s a doctor, therapist or dietitian, sometimes you need to get to the root of a problem before you can start looking at how you can improve your relationship with food. If you find emotional eating is a key issue in your diet, a therapist will help you resolve any trauma you may have relating to food, weight and appearance. Getting advice, diagnosis or treatment from healthcare professionals no matter how good or bad you think your relationship with food will only improve how you feel about it.
Your relationship with food and your body is possibly the most intimate and personal of all. Finding foods that work for you and make you feel like the best version of yourself is where you’ll start your journey to having more freedom and a better relationship with food.
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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
