18 Feb NYC Dietitian Tips on How to Improve Your Relationship with Food
It’s that time of year — a month of love, hearts, chocolates, and more. As dietitians in New York City, we love food. And, we recognize that many people have developed a complicated relationship with food over the years. A key piece of experiencing wellness is through how we experience food. Oftentimes, people don’t even recognize they have a negative relationship with food. And just as you’ve learned to battle with food, you can unlearn that and improve your relationship.
How to identify if you have a negative relationship with food:
Ask yourself these questions:
- Do you feel guilty when you eat?
- Do you have lists of “good foods” and “bad foods”?
- Does food impact decisions about whether or not you will participate in activities, family outings, and/or events?
- Do you hide food?
- Do you wait to eat when you are alone?
- Do you sometimes feel out of control when you’re eating?
- Do you feel like you need to “earn” your meals and/or treats?
- Do you count calories? Have you eliminated foods and food groups from your diet (without any medical need)? Do you focus on restriction?
NYC Dietitian Tips on How to Improve Your Relationship with Food
The relationship we have with food is ever-changing and complex. It’s worth your time to ensure this relationship is healthy and joyful. Here are strategies on how to heal this relationship:
Work with an Eating Disorder Dietitian Nutritionist.
If you are struggling with food, reach out to a therapist, a functional nutrition counselor, or an eating disorder dietitian nutritionist. Getting help, ideally professional help, to manage this relationship is a key step toward healing it.
Implement Mindful Eating:
When walking, walk. When eating, eat. This Zen quote is a great tenet to live by. Be present where you are and who you’re with. This includes being present with your meals. Mindful eating can help us focus on the flavors, the foods, and the nourishment we receive with each meal. Turn off your phones and TVs. Put away science projects and homework assignments. Simply sit down to eat. And enjoy.
Step Away from the “Nutrition Trap”:
The diet industry feeds off our insecurities making us feel pretty bad about what we eat. Food rules abound. There are no rules for food. (Except for those who do have medical conditions.) The more variety you eat, the better.
Learn to Enjoy Food:
Food isn’t good or bad. You don’t need to earn a meal. You don’t have to use food as a prize or punishment. Eat like the French. Don’t look at chocolate cake as a “guilty pleasure”, instead a wonderful thing to enjoy. Start taking food risks and trying foods you have, for whatever reason, put in a “bad category.” Approach these forbidden foods with curiosity and mindfulness.
Honor Your Body’s Hunger:
We are animals. It’s important to learn to trust your body again. Intuitive eating is based on listening to and honoring your body’s hunger and fullness cues. Then, implement the Julia Child frame of mind.
Step Away from Social Media:
Before, people only had to avoid magazines in the checkout line at the grocery store. We’re constantly bombarded with advice (not particularly great), influencers, and unrealistic (and digitally enhanced) body types at all hours of the day. Learn to manage your social media feeds, steering clear of all “diet advice” and body-obsessed influencers. Take your social media apps off your phone, so you can only access them from your computer. As a parent, be aware of who your teens are following.
Find a Support Group:
Dietitian-led support groups can help you build community with people with similar needs, getting evidence-backed advice. Support groups can provide the necessary structure you might need to heal your relationship with food.
Just as you didn’t develop your relationship with food overnight, you can’t expect to heal it overnight. Start today! If you’re not sure if you need support, give us a call. We’ll pair you with the best dietitian nutritionist to meet your needs. We provide online and in-person nutrition counseling.
Anytime is a good time to improve your relationship with food and, by doing so, improve your nutrition status.