When people hear the phrase “healthy eating,” their minds often jump straight to what they consume. This typically involves increasing fruit and vegetable intake, reducing fast food, or meticulously tracking calories.
However, healthy eating encompasses much more than just food choices. Our behaviors and attitudes towards food play a vital role as well.
Consider orthorexia nervosa, a condition characterized by an unhealthy obsession with consuming only “healthy” foods. While individuals with orthorexia might seem health-conscious, they often experience significant challenges in relationships and report a diminished quality of life, among other issues associated with the disorder.
Shifting our focus from food itself to the overall experience of eating can yield various health benefits, which is worth exploring.
Why are we so obsessed with diet?
The connection between “healthy eating” and “healthy diet” gained traction in the early 1980s amid concerns about the so-called “obesity epidemic” in Western nations, marked by a significant increase in individuals classified as having a body mass index (BMI) of 30 or above.
However, the reasons behind obesity are complex and not fully understood, encompassing much more than merely dietary habits. Simply urging individuals to eat “better” has not been effective in lowering obesity rates.
Moreover, this heavy focus on weight has been linked to a rise in disordered eating and eating disorders, both of which involve unhealthy eating behaviors and skewed perceptions of food, body weight, shape, and appearance.
Clearly, we need to change how we perceive healthy eating.
Listening to your body
Emerging research on intuitive eating shows that this approach can offer a wide array of benefits.
Intuitive eating involves trusting your body’s internal signals that guide us on when, what, and how much to consume. This might include recognizing your stomach rumbling as a prompt to eat or being attuned to feelings of fullness or specific cravings that indicate your body’s needs (like a desire for protein after physical activity).
Research indicates that adopting this mindset can enhance both physical and mental health, improve diet quality, and is correlated with lower BMIs.
Additionally, studies highlight that eating at consistent intervals and sharing meals with others can greatly enhance overall health and dietary habits.
But if you find it hard, you’re not alone
Many individuals find themselves in food environments that complicate the pursuit of healthy eating.
Frequently, these settings promote overeating and encourage us to ignore our natural signals of hunger and fullness. When unhealthy options are easily accessible—large portions, sugary snacks, and fast food—developing a positive relationship with food becomes challenging.
This problem is particularly pronounced for people in disadvantaged communities.
Our research involving rural Australians has shown that while many aspire to eat more healthily, they encounter significant barriers such as busy lifestyles and the expense of healthier food options that complicate this goal.
Additionally, habits surrounding emotional eating can further hinder efforts toward healthier eating.
So, what works?
For most individuals, adopting healthy behaviors and attitudes towards eating means embracing a balanced, flexible, and non-judgmental mindset, free from the fear of “bad” foods. It’s about being in tune with hunger and fullness signals.
Moreover, food serves as a critical avenue for social and cultural engagement. A healthy attitude towards food involves acknowledging nutritional information while integrating it into a broader, more enjoyable approach to eating.
Here are three strategies to help you get started:
1. Recognize signs of hunger and fullness
These sensations can vary from person to person. Do you notice your stomach grumbling or a dip in energy levels? Has it been a while since your last meal? While eating, is there a moment when your hunger dissipates and you no longer feel a strong impulse to continue? Many people find it helpful to use hunger and fullness scales.
2. Reframe “bad” foods
Is there a food you genuinely enjoy but avoid because you label it as “bad” or “forbidden”? Consider including a small portion of it in your next meal or snack. You might discover that doing so enhances your enjoyment of food while diminishing its hold over you.
3. Eat with others
If you typically eat alone or on-the-go, consider allocating more time for meals and inviting others to join you—whether it’s family dinners or group lunches with colleagues.
But some people have to follow a specific diet
Individuals with medical conditions necessitating specific diets—like those managing diabetes or celiac disease—must adhere to those guidelines. However, it’s possible to cultivate healthy habits and attitudes towards food even with these limitations.
For instance, a 2020 study on individuals with type 2 diabetes discovered that intuitive eaters exhibited better control over their blood sugar levels.
The bottom line
If you don’t have a medical reason preventing it, don’t hesitate to enjoy a slice of birthday cake. Just remember to listen to your body when it signals that you’ve had enough.
If you feel that your relationship with food is unhealthy and affecting your life, please reach out to your GP for advice. The Butterfly Foundation is also available to provide support.
