When most people think of “healthy eating,” they usually focus on: what they eat. That might mean eating more fruits and vegetables, eating less fast food, or counting your calories.
But there’s a lot more to a healthy diet than just food intake. Behaviors and attitudes regarding eating are also important.
Consider orthorexia nervosa, for example. This is a disease in which a person becomes obsessed with consuming only “healthy” foods. If eating healthy simply means consuming healthy foods, people with orthorexia are very healthy.
However, people living with this eating disorder often struggle with relationships and, among other things, report a decreased quality of life.
Research shows that shifting the focus from the food itself to the experience of eating can have a variety of health benefits. Let’s take a look.
Why are we so particular about diet?
The idea of equating “healthy eating” with “healthy eating” is thought to have spread in the early 1980s, along with panic over the “obesity epidemic” in Western countries. The obesity epidemic is defined as a rapid increase in the prevalence of people with a body mass index (BMI) of 30 or higher in a population.
However, the causes of obesity are complex and poorly understood, and there are many possible explanations beyond simply what humans eat. And advising overweight people to eat a “healthier” diet does nothing to reduce obesity rates in the population.
There is some evidence that this obsession with weight has led to increased rates of eating disorders and disordered eating. Both of these disorders include problematic eating behaviors and distorted attitudes toward food, weight, body shape, and appearance.
Clearly, we need to change the way we think about healthy eating.
listen to your body
A growing body of research on intuitive eating has found that this approach has a variety of health benefits.
Eating intuitively means trusting your body’s cues that tell you when, what, and how much to eat. For example, you tune in to your rumbling stomach to tell you it’s time to eat, notice when you feel full or satisfied, or notice that you might be craving certain foods because your body craves certain nutrients (like protein after a workout).
Research has shown that this approach not only improves diet quality, but also leads to improved physical and mental health, and is associated with lower BMI.
Research shows that eating at regular intervals and eating with others can also lead to improved overall health and diet.
But if you find it difficult, you’re not alone
Most of us are surrounded by food environments that make healthy eating difficult.
Unhealthy food environments encourage overeating and encourage us to ignore our natural hunger and satiety signals.
It can be difficult to develop a positive relationship with food when you’re surrounded by cheap and easily available sugary snacks, fast food, large portions, and lots of marketing.
This problem is particularly acute for people in more disadvantaged areas.
For example, in a food and diet survey of rural Australians, most people said they wanted to eat healthier but found it difficult for a variety of reasons, including busy schedules and the cost of eating healthier.
Habits and emotional eating can also make it difficult to eat healthy.
So what works?
For most people, healthy behaviors and attitudes toward eating mean a balanced, flexible, and non-judgmental approach without fear of “bad” foods. That means paying attention to your hunger and fullness cues.
But it also means recognizing that food is a source of social and cultural connection. A healthy attitude towards food does not mean ignoring nutritional information. This knowledge is incorporated into a broader, more enjoyable approach to eating.
Here are three suggestions to get you started.
1. Recognize signs of hunger and fullness
These may vary from person to person. Can you hear your stomach starting to growl or your energy starting to drop? Has it been a while since you’ve eaten? Do you sometimes feel less hungry while eating and don’t feel a strong desire to continue eating?Some people find it useful to use a hunger and fullness scale.
2. Review “bad” foods
Is there a food you really like but don’t eat because you think it’s “bad” or “forbidden”? Try incorporating a small amount into your next meal or snack. By doing so, you may find that while eating brings you great pleasure, it also takes away your power to eat.
3. Eating with others
If you usually eat alone or “on-the-go,” see if there are ways to involve others and plan more time, such as family meals or group lunches with colleagues.
But some people have to follow a certain diet
People with medical conditions that require a specific type of diet, such as diabetes or celiac disease, should follow that advice. However, even within these constraints, they may be able to adopt healthy behaviors and attitudes toward food.
For example, a 2020 study of people with type 2 diabetes found that people who ate more intuitively had better control of their blood sugar levels.
conclusion
Therefore, if you have no medical conditions that prevent it, eat your birthday cake. And listen to your body tell you it’s had enough.
If you feel like your unhealthy relationship with food is interfering with your life, talk to your doctor to discuss your options. You can also contact the Butterfly Foundation for support.
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