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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

13 Habits of People with a Healthy Relationship with Food

When it comes to healthy relationship with food, psychology is key and embracing these 13 habits can help shape a more positive mindset and stronger, healthier you!

13 Habits of People with a Healthy Relationship with Food

Getting acquainted with healthy eating is much more than what gets scooped out on a meal plate… In fact, the connection we have with food plays a huge impact on how and if we meet our personal health goals.

13 Habits of People with A Healthy Relationship with Food

1. Eat for Health

People who have developed a healthy connection with food understand its impact on the body and eat to nourish it, including the provision of whole grains, fruits and veggies, lean and plant-based proteins, and healthy fat sources.

Not only do they recognize the positive significance of wholesome foods, but relish their natural flavors and enjoy experimenting with various preparation techniques in the kitchen.

2. But Allow Indulgences

In addition to eating for health, they know how to balance nature’s bounty with life’s simple pleasures without an ounce of guilt.

They recognize allowing indulgences deters strong temptations and eventual binges later down the road and savor food delicacies in the moment.

3. So Yes, They Eat Everything (in Moderation)

People with an unhealthy relationship with food tend to have "off limit" foods, while those who have a healthy relationship with food do not place limitations on them.

So instead of searching for some sort of "healthy food" definition and dismissing those that might not fit a "healthy" mold, they believe in the principle of "all foods fit" and permit themselves to indulge freely and mindfully.

4. Eat Mindfully

Speaking of being mindful… Eating mindfully is essentially lacking judgment and increasing awareness of physical and emotional sensations while eating.

Mindful eating promotes the notion of "all foods fit," stripping down the stigma of "unhealthy" or "bad" foods, along with encouraging individuals to intently focus on internal cues of hunger and satiety and external motivators that drive behaviors to foods.

This ultimate guide to mindful eating is a practical tool for developing a healthy relationship with food, as it offers helpful tips to implement mindful eating techniques.

5. Embrace Hunger

People with a healthy relationship with food do not try to suppress their hunger, but embrace it.

They do not worry about "breaking their calorie bank," and consequently gaining weight, and eat to nourish their bodies. Ultimately, if your body needs sustenance, grant it its wishes!

6. Never "Punish" Themselves for Indulgences

Eat two scoops of ice cream? Instead of feeling as if they need to work it off on the treadmill or skip out on dinner later that day, they think nothing of it and simply move on with their day.

7. Keep the Focus on Real Foods

They do not try to restrict calories with those "diet" foods (think fat-free dressings and sugar-free cookies) with added artificial sweeteners, as they recognize artificial substitutes can disrupt normal body functioning and actually trigger a greater hunger response.

So instead of gravitating to these sort of products as an intentional way to restrict overall calories, they food keep their primary focus on real, nourishing foods.

8. Recognize and Tame Emotional Eating

Amidst a bout of stress, a spoon goes deep in the ice cream carton…

However, people with a healthy relationship with food do not head to the kitchen to satisfy emotions in the moment, but recognize negative feelings and react appropriately.

So in stress-related situations, they walk away from the kitchen and chat with a friend, quick workout, jog out in nature, and other healthy coping mechanisms.

9. Do Not Avoid Social Events

From happy hours with coworkers to holiday events with families, social events are endowed (and even recommended)!

Avoiding such joyous occasions in fear of overindulging not only displays an unhealthy relationship with food, but grows the concern of further consequences of social isolation and depression.

Nonetheless, those who are seamlessly able to work in such celebrations exploit a healthy food relationship and gain the benefits of social connections.

10. Ignore the Scale

Unless instructed to do so by a healthcare provider, food intake should not be a sole effort to manipulate the scale.

And while it can be a good gauge for tracking health goals, it is not necessarily the best indicator of health and fitness. Feeling "healthy" is predominately based on daily energy levels, strength and vigor, and annual check-ups with a primary care provider.

11. Do Not Restrict Food Groups

From the ridding gluten to the concern of dairy, there are a number of claims encouraging to strip various food groups without warrant.

Whereas there are some instances in which restrictions are needed, including Celiac disease and lactose intolerant, people with a good relationship with food do not restrict without a valid reason to.

12. Do Not Eat Until Uncomfortably Full

Rather than overdoing it and eating until uncomfortably full, people with a healthy relationship with food eat until they feel nourished and content.

Even when approached with buffets and holiday smorgasbords, they fill up plates with foods they know will satisfy what their body needs and taste buds crave.

13. Portion Out Foods

Instead of sitting down to a bag of chips or carton of ice cream, they ration out an appropriate portion to satisfy a craving.

Furthermore, they know enjoying a single serving at a local ice cream shop with friends is an enjoyable social experience in place of digging out of the carton.

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on November 07, 2012. Updated on May 13, 2019.


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