I strongly encourage clients to abandon black and white thinking when it comes to food. Dichotomous thinking creates categories of "good" vs "bad", or "healthy" vs "unhealthy". Although there is a difference between foods that might be more health-promoting than others, the purpose of this behavior/mindset shift is to remove the stress of decision-making and encourage flexibility, adaptability, and therefore improved functioning in their lives without food having this 'power' over them. For example, if we only associate one kind of food as "healthy" and another kind as "unhealthy", it will severely limit one's ability to engage in holidays, social events around food, afford the cost of groceries, and promote variety in the diet and in recipe execution.
It’s nice to have organized experimentation with food once in awhile such as trying out various healthy foods in an organized manner. This can include to make a new healthy recipe every week, practice with various types of vegetables, or try alternative protein sources. Doing this approach not only opens up their taste buds but also adds to their nutritional intake, and keeps mealtime fun and interesting.
Nutritionist and author of Finally Full, Finally Slim at Dr. Lisa Young Nutrition
Answered 2 years ago
A good habit to foster a better relationship with food is to listen to your body’s hunger and fullness cues. To do so, remove distractions and pay attention to your food and the process of eating, this helps you notice such cues. Paying attention to when you are hungry or full helps to make better decisions for weight management. Be aware of signs when you're full, such as the enjoyment of food fades, fullness in your stomach, and no longer feeling the urge to eat. Alongside also be aware of hunger cues which include stomach growling, moodiness, empty feeling in the stomach, and dizziness.
I recommend clients to stop vilifying certain foods. This creates food avoidance and can develop into disordered eating. All foods can be incorporated in some way into a healthful eating plan. A better relationship with food can be fostered by practicing "mindful" eating - listening and respecting your body's natural hunger and satiety cues and practice moderation, to enjoy an indulgence from time to time without feeling guilty over it.
Improving one's relationship with food can be a long, multi-step process requiring lots of patience. One of the first steps is attempting to take the moral judgment out of food. When people stop thinking of food as good and bad, they stop judging themselves for eating or not eating certain foods. This opens the door to listening and trusting your body's wisdom about what and how much to eat instead of the conflicting messages we get from our brains about what we "should" and "shouldn't" do. No one likes to be told what we "should" do, even if the message comes from our own brain.
I ask them to think of their food as a lifestyle vs a diet. So many have the initial reaction of dieting when making healthier choices. Taking a lifestyle approach to eating can quell the diet dogma thought process!
One habit I often encourage among clients to cultivate a healthier relationship with food is to focus on balanced and varied nutrition rather than strict dieting. Motivating clients to embrace a diverse range of whole foods, including fruits, vegetables, lean proteins, whole grains, and occasional cheat meals, fosters a more sustainable and enjoyable approach to eating. By prioritizing nutrient-dense options while still allowing for flexibility and occasional indulgences, individuals can maintain a sense of satisfaction and fulfillment without feeling deprived or restricted. Anything too strict is not long-term sustainable, and that is what we want to achieve.