Do you label foods as “good” or “bad”? Are there foods you try to avoid or feel guilty about eating? If so, you may have an unhealthy relationship with food.
How you think about food can be just as important as what you eat. Food is something to be savoured and enjoyed. Unfortunately, diet books and the media often imply that some foods are “bad” or that eating certain foods may cause health problems. In actual fact, it is your overall pattern of eating that affects your nutritional status and risk of certain diseases. The goal is to make nutritious choices most of the time, but it does not mean you need to eat “perfectly” at every meal.
To develop a healthy relationship with food, try some of these tips: ” Eat when you are hungry – this sounds simple but how many times have you eaten just because the food was there or because you were bored, stressed out or unhappy? Ask yourself if you are truly hungry before anything goes into your mouth.
Stop eating when you are full. The goal is to feel content and satisfied after eating. If you feel sick or uncomfortable, you have eaten too much.
Choose foods that make you feel satisfied, both in terms of taste and fullness. If you are craving a particular food and nothing else will do, then sit down, eat it and enjoy it. Depriving yourself of certain foods often leads to overeating later on. As well, experiment by eating more high fibre foods or adding a little protein or healthy fat at each meal – this can help you feel satisfied for longer.
Make your food taste good. If you need to add a little sugar, fat, salt or some herbs or spices to make a food such as vegetables taste better, then do it. Who knows, maybe you will end up eating carrots because you enjoy them and not just because they are “good for you!”
Pay attention to what you eat. Focusing on the process of eating helps you tune into your body and makes it easier to stop when you feel satisfied. Sit down and savour each mouthful instead of distracting yourself by driving or watching television while you eat.
Make family meal times a priority. Eating as a family can boost the enjoyment of meal times and actually help everyone eat more nutritiously. People generally prepare and choose healthier foods when eating as a family.
For more information on developing a healthy relationship with food, look for resources written by Ellyn Satter, Linda Omichinski and Frances Berg. You can also contact your local Public Health Nutritionist or Community Dietitian for support.
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