Top 8 Tips for a Healthy Relationship with Food
Here are the TOP 8 TIPS for fostering a more positive and sustainable connection with food:
1. Practice Mindful Eating:
Minimize distractions while eating — such as watching TV, using your phone, or driving.
Plate your food and sit down when you are eating.
Slow down, chew your food fully, and notice the flavors — aka really pay attention!
Avoid labeling foods as "good" or "bad" and instead focus on overall balance.
2. Listen to Your Body:
Ask yourself: “Am I hungry?” If you are hungry, eat! If you are not hungry, it might be something else you are “hungry” for like stress relief, rest, connection, or energy. So get curious and try to deconstruct your cravings. Consider using a journal to get to know your needs, wants, habits, etc. better.
Ask yourself: “What does my body need?” This intentional pause allows you to reflect on what nutrients you haven't given your body yet. Think about protein, healthy fat, fiber, greens, and water – and add in the foods your body has been missing at your next meal!
Ask yourself: “How do I want to feel?” This question is CRAZY supportive for my health coaching clients. It encourages you to think beyond the short term and connect to what your body needs for the next 2+ hours — in terms of energy, mood, digestion, amount of food aka fuel, etc. (For example, you may want the pizza but you don’t want to feel tired, bloated, and yucky for the rest of the day. Pausing and checking in may be just what you need to choose the right foods for you and your body — like maybe the chicken and veggie soup OR the pizza WITH a salad so you aren’t falling asleep at your desk.)
Check-in every few bites to notice your hunger and fullness cues. (Aim for 80% full.)
3. Diversify & Balance Your Meals:
Prepare balanced meals that include a mix of macronutrients in every meal (Macronutrients to add in are proteins, healthy fats, veggies (or fiber), and complex unrefined carbs).
Include a variety of whole foods in your meals, such as fruits and vegetables (aim for a rainbow of colors throughout the day!), true whole grains (vs. grain “flours”), quality proteins (like grass-fed meats and wild-caught fish), and healthy fats.
Explore new recipes and cooking methods to keep your meals interesting.
4. Understand Emotional Eating:
Identify the specific emotion that leads to overeating. What exactly are you feeling? (Remember, emotions need not be fixed, just acknowledged.)
Develop alternative strategies for that particular emotion or stressor, such as exercise, meditation, or talking to a friend.
5. Read Food Labels:
Be aware of added sugars in packaged foods. Look not just at the Nutrition Facts but also under ingredients for words like sugar, juice, syrup, or anything ending in “ose.”
Choose whole, minimally processed foods whenever possible.
6. Stay Hydrated:
Drink plenty of water throughout the day. (Aim for about 1/2 of your body weight in ounces.)
More often than not, feelings of hunger are actually signals of dehydration.
7. Mindful Sugar Consumption:
Be mindful of added sugars in beverages, snacks, and desserts. (The American Heart Association, World Health Org, and USDA all recommend women have no more than 6 teaspoons or 25 grams of added sugars per day, and men have no more than 9 teaspoons or 37.5 grams.)
Gradually reduce added sugar intake and opt for natural sweetness from fruits, veggies, and spices like cinnamon, nutmeg, pumpkin pie spice, etc…
8. Seek Professional Guidance:
Consult with a therapist to address the emotional aspects of eating.
Consider working with a registered dietitian or health coach (like me) to create a personalized and sustainable eating AND positive habit plan that works for you long-term. (Interested in working together one-on-one? Fill out a 1:1 Coaching Application for 2024 NOW!)
Your health coach,
Rhianne :)