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Writer's pictureCassandra Schmigotzki

4 Helpful Tips to Build a Better Relationship with Food

In this day and age, having a positive relationship with food can feel impossible. There’s so much influence to look a certain way, and the search to meet society’s body goals can leave us controlling our food intake. Thankfully, you can nurture a better relationship with food. Just like any relationship in life, it just needs a bit of work.


person mixing cereal, milk, and strawberry jam in white cereal bowl

So, What Does A Good Relationship With Food Look Like?

Interestingly, a good relationship with food has absolutely nothing to do with what you eat or how much of it you consume. It’s more about how and why you choose to eat.


Our relationships with food run deeper than a need to fuel our bodies. Because, unlike animals, humans can eat for many reasons. Food for fuel is just the surface layer; it can also be for socialization, pleasure, joy, or an act of tradition. Sometimes we find that we just can’t stop thinking about food.


Here are some signs that you have a good relationship with food:


  • You listen and respond to your body’s natural hunger cues.

  • You eat when you’re hungry and then stop when you’re full.

  • You allow yourself to eat whatever you want.

  • You don’t feel the urge to justify your food choices.

  • You don’t decide what you can or can’t eat based on the number the scale shows.

  • Other people’s opinions don’t dictate the food you eat.

  • You choose food that makes you feel good.

  • You enjoy all foods in moderation.

  • And you don’t choose food based on its calories.


It can feel overwhelming to look at that list and think you don’t have a chance of thinking about food in that way. But you’re not alone. Instead of accomplishing the whole list, why not focus on one habit and concentrate on making that work for you?


Helpful Tips

Here are four ways to get you started on your journey that are helpful no matter what stage you’re at.


limes. a healthy relationship with food means you eat when hungry and not for any other reason

Eat When You’re Hungry


We’re all born with the ability to regulate our hunger. Unfortunately, as we get older, we actually start to lose this ability. Whether it be from having our parents tell us to clear our plates, even though we’re full. Or on the other side, diet culture has taught us to rely on the number of calories we’ve eaten to tell us whether we’re done eating for the day.


Take time to get to know your body again and listen to your natural hunger cues.


white bowl of granola and fruit on green checked fabric. Don't strive for perfection make an effort to fuel your body each day with nutrient rich food

Give Yourself Permission


A sign of a positive, healthy relationship with food is giving yourself permission to eat without conditions. Having rules about when, how, or what you can eat will only lead to feelings of shame if you break them and a fear of food.


If you end up overeating, you still deserve to eat later on if you become hungry again. Or even if you just want to eat. Using food as a disciplinary tool does not promote a good relationship with food.


BOWL OF FRUIT. Engage in MINDFUL EATING to really enjoy the food on your plate, and be totally aware of what and how much you are eating

Try Eating Mindfully


Eating mindfully means you’re fully present in the moment and for the whole eating experience. It means taking time to observe how the food tastes, how it feels and smells without distractions.


It’s a great way to slow down the process of eating so you can relearn your body’s hunger cues and what fullness feels like. It can also help you better understand your reasons for eating at that moment.


It can be helpful to keep a journal where you write down anything that comes up when practicing mindful eating.


cut orange, measuring tape, knife, on white plate. complete restrition of foods you love is a recipe for failure and a road back to yo-yo dieting

All Foods Are Welcome


Saying that some foods are bad gives them power over you. A power that is wholly unnecessary for food to have. It’s true, some foods are nutritionally better for you. But the foods that aren’t don’t have the power to maliciously affect your health.


There’s an interesting phenomenon that when you restrict your diet, you have far more cravings for the food you prescribe as ‘bad.’ When all foods are allowed, then you find that cravings for them diminish. And you remove the power of food in time so that you can just enjoy it.


Final Thoughts


Having a good relationship with food takes time. Like any relationship, it needs to be nurtured and looked after. For some, fostering a better attitude towards food is easy. Where for others, it might feel like a mountain to climb.


All experiences are valid. It’s important to remember that having a normal, healthy relationship with food has nothing to do with the food itself. It’s all about our attitude towards it.


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DISCLAIMER


The information in this post is being provided to you for educational and informational purposes only. It is being provided to you to educate you about women's wellness and as a self-help tool for your own use. It is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please click here.

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