How to Build a Healthy Relationship With Food

“Food is fuel” – a timeless phrase. Yet, how many of us have truly internalized the significance embedded within this simple idea. A healthy relationship with food can empower us to make better choices, feel more energetic and boost our overall well-being. We can break free from restrictive diets and guilt-ridden binges, and embrace a lifestyle that promotes self-love and nourishment.

When it comes to building a healthy relationship with food, radical changes and fad diets are like quicksand. They promise immediate results, but instead often leave you feeling trapped and frustrated, neglecting essential aspects of your overall well-being. It’s simply not sustainable.

Instead, to achieve lasting success, you need a plan that aligns with your unique body that focuses on cultivating healthy habits you can actually maintain. 

Be realistic with your goals

We all know change doesn’t happen overnight. But it doesn’t mean that we don’t get down when our goals don’t magically come true in a snap. Set yourself up for success, and acknowledge that goals take time. There may be things that you can and cannot do. 

Set small daily goals. Maybe you don’t cut out all processed foods from your diet, but instead introduce a serving of fruit for breakfast. These small daily goals can ensure that you begin your new relationship with food from a place of compassion and understanding. 

Add one new healthy food habit a week. For example, you could switch out that diet coke for lunch with seltzer water. If you’re in it for the fiz, you still get that carbonation without all that added sugar.

Incorporate mindful eating

You’re probably used to mindless munching, eating your meals while watching your favorite show on Netflix or scrolling through TikTok during your lunch break. And I bet that you might have a hard time remembering what you actually ate. Mindful eating encourages you to slow down. Food is a beautiful thing. When you start to engage your senses and appreciate the flavors of your food, you can reconnect with your body and its natural hunger and fullness cues.

Next time you make a meal, consider taking it outside with no distractions. Try to eat slowly, chew thoroughly, and really think about the senses that are unlocked when you are eating. Want to take it one step further? Jot down your thoughts, and take note of what you ate, what senses were used and when you felt full.

Don’t skip out on breakfast

Skipping meals is NEVER the solution. Especially when it comes to breakfast. Having a nutritious breakfast not only gives you the energy to start your day, but it also helps kickstart your metabolism, aids in managing your weight, enhances your brain function and more. 

Now, what does a healthy breakfast entail? A big bowl of sugar-loaded Fruit Loops probably isn’t going to cut it. You need to ensure what you’re putting into your body is filling and sustainable. A healthy breakfast will look different for everyone. If you want to avoid the dreaded mid-morning crash, be consistent with choosing foods that are nutrient dense. This refers to food that is rich in essential nutrients like proteins, fats, carbs and low sugar levels.

Next time you try to skip breakfast, stop yourself and make this simple but filling breakfast. Breakfast tacos: a fan favorite. Take one scrambled egg, throw in some bell peppers and spinach (or whatever leftover veggies are in the fridge) and fold into a corn tortilla. Top with fresh salsa and avocado and you have easy breakfast tacos that keep you feeling full.

Enjoy your favorite foods, stop restricting

Restricting yourself from foods that you love is a no no, and frankly, boring. Rather than cutting out certain foods completely, allow yourself time to have a modest portion of your favorite treat. Indulge in the rich delicacy of a red velvet cupcake once a week, instead of banishing them from your life forever. It is important to learn what moderation looks like with your body and it can take some trial and error.

Blacklisting foods from your diet is unrealistic, no matter how disciplined you are. So indulge in a treat once in a while! And love yourself for listening to your body's cravings. 

Learn to cook

Cooking can and should be fun! Think of your favorite meal when you eat out. Odds are, you can make a more filling and nutritious version of that meal at home. When you cook at home, you have portion-control over the ingredients you use. When you spend the time whipping together a meal for yourself and friends, you can truly appreciate the work and love that went into making the food. 

Not only does it help you create thoughtful and healthy meals, but it also saves a chunk of change. 

Challenge yourself to make at least two out of your three meals a day. Start simple with nutrient-filled salads or protein-dense bowls. Have some fun with it, and before no time, you’ll be filled with more energy and confidence in the kitchen. 

Prioritize health over weight 

How does your body feel when you eat filling and healthy foods? Odds are, like most of us, you probably haven’t taken the time to truly listen to your body. We often obsess over the number on the scale, which can lead to control issues over food. If you provide your body with the right nutrients, you’ll have increased energy and pride in your healthy food choices. 

What’s truly important is what is going on inside. Make sure to stay on top of your yearly physical to check for any underlying issues like high cholesterol or high blood pressure. Often, these can be resolved with better eating habits.

Journal regularly, at least once a week. Take note of how your body feels, not looks. What changes do you want to bring into the next week with you? What habits do you want to keep the same? Writing down your thoughts can help you focus less on the mirror and more on what you’re feeling on the inside. 

Honor your hunger and fullness cues 

Eating when you’re hungry and stopping when you’re full is easier said than done. Food is comforting. No wonder we find ourselves eating when we’re not physically hungry. This might be okay on occasion, but it is important to give your body what it needs when it needs it. Next time you find yourself stress eating or bored eating, try these things to combat those habits: 

• Journal

• Exercise

• Go on a walk

• Talk with a friend or family member 

• Engage in a hobby

• Drink a glass of water and wait 10 minutes

• Read a book

Let go of the guilt 

I’ll let you in on a little secret. No matter how much or how little you eat, you will never be a bad person because of it. If you ate a big breakfast, you still need to eat lunch that day. If you had a cookie with your lunch, it doesn’t mean you don’t deserve to treat yourself to a nice dinner that night. 

Offer yourself grace when you make food choices that would usually make you feel guilty. You don’t need to do anything to earn the right to eat food. 

Host a dinner party every month with your favorite foods. Invite your family and friends to whip up their personal favorite. Light some candles, indulge in some dessert and celebrate the freedom that you have to eat what you want! This will help you get one step closer to you loving yourself, loving your body and loving your relationship with food. 

How can Agile help you build healthier habits?

Making a change can be daunting, but we believe everyone should have access to excellent healthcare, regardless of where they are or when they need it the most. Our licensed providers focus on your unique concerns to deliver effective, personalized, same-day treatment via no appointment messaging or real-time consults. Thousands of happy patients later, we look forward to making a difference for you too!

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