{"id":77772,"date":"2024-08-28T09:13:56","date_gmt":"2024-08-28T15:13:56","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=77772"},"modified":"2024-08-29T17:01:28","modified_gmt":"2024-08-29T23:01:28","slug":"cultivate-a-positive-relationship-with-food","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/cultivate-a-positive-relationship-with-food\/","title":{"rendered":"Don’t beat yourself up about what you eat. Instead, cultivate a positive relationship with food."},"content":{"rendered":"
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When people examine their relationship with food and question some of the tenets that drive how they eat, they may experience improvements in health and decreased stress. Photo: Thinkstock.<\/figcaption><\/figure>\n

Constant struggles with food can take a toll on mental health, physical health and even social connections.<\/p>\n

But building a more positive relationship with food is possible, as Skylar Weir, a clinical dietitian at UCHealth Yampa Valley Medical Center<\/a>, outlines below.<\/p>\n

Language matters when it comes to a good relationship with food<\/strong><\/h2>\n

Instead of labelling foods as either \u201cgood\u201d or \u201cbad,\u201d Weir encourages people to approach food more neutrally.<\/p>\n

\u201cWe want to use language that\u2019s not so harsh and not so morally driven,\u201d Weir said.<\/p>\n

For instance, if a tough day at work results in a dinner of chips and ice cream, it can be easy to spiral into judgment and frustration. Instead, Weir recommends showing kindness and understanding through self-talk such as, \u201cMaybe I didn\u2019t make the most nutrient optimal choice, but I was really busy.\u201d<\/p>\n

Weir also encourages patients to eliminate labels of \u201cgood\u201d or \u201cbad\u201d for entire food groups.<\/p>\n

\u201cMany people think carbs are bad, veggies are good, proteins are safe, and fats are scary,\u201d Weir said. Instead, she encourages them to see carbs as energizers, vegetables as support, proteins as builders and fats as protectors.<\/p>\n

When food is just food, it becomes less enamoring and enticing.<\/p>\n

\u201cSwitching our perception that foods are either good or bad, and instead viewing them as neutral, allows us to more intuitively choose foods based on how they make us feel,\u201d Weir said.<\/p>\n

Nutritional food choices<\/strong><\/h2>\n

Instead of cutting and restricting foods in a patient\u2019s diet, Weir makes suggestions on how to add nutrients.<\/p>\n

\u201cI always work on the principle of nutrition by addition,\u201d Weir said. \u201cIf your breakfast is oatmeal with brown sugar, we look at how we can make that a more balanced meal by adding a little more fiber, antioxidants, healthy fats and protein.\u201d<\/p>\n

People interested in weight loss or weight management<\/a> are often surprised that by boosting the quality, nutrition<\/a> and enjoyment of their meals, they may find more success than with restrictive diets.<\/p>\n

Practice mindful eating<\/strong><\/h2>\n

Weir encourages people to pay attention to the foods they\u2019re eating, noticing whether each food is satisfying, satiating and enjoyable.<\/p>\n

\u201cWe want to get in touch with what our food preferences are versus our food rules,\u201d Weir said. \u201cDo we like to eat salad at lunch because we enjoy the crunchy, fresh texture of salad and feel good when we eat it, or are we eating it because we\u2019ve told ourselves we have to eat salad at every lunch in order to lose weight?\u201d<\/p>\n

Having permission to eat what you want can ultimately lead to eating foods that are both satisfying and nourishing for your body.<\/p>\n

The 80\/20 principle<\/strong><\/h2>\n

“The more we think of nutrition as a consistent practice versus something we need to be perfect at all the time, the more it becomes approachable and accessible,\u201d Weir said.<\/p>\n

That\u2019s where the 80\/20<\/a> principle comes in: Weir encourages patients to focus on getting fruits, vegetables, fiber, protein and healthy fats 80% of the time.<\/p>\n

\u201cWe have that other 20% of the time to enjoy and be present with the foods we love,\u201d Weir said.<\/p>\n

Bountiful benefits come when you have a healthier relationship with food<\/strong><\/h2>\n

Eating in a more intuitive way can lead to a range of benefits.<\/p>\n

\u201cUsually I get feedback like, \u2018Wow, I feel like I have more energy, my mood is improved, and I feel more connected to my community and am more present,\u2019\u201d Weir said. \u201cSome clients have even said they\u2019ve lost weight without feeling restricted.\u201d<\/p>\n

And it can be fun.<\/p>\n

\u201cJoy is a nutrient, too,\u201d Weir said. \u201cFood is a big part of being human, and we want to remind ourselves it\u2019s okay to feel a sense of joy from food.\u201d<\/p>\n

Having a healthy relationship with food<\/strong><\/h2>\n

Conflicting messages about food, new diets every week, and never-ending marketing leave many people floundering.<\/p>\n

That strained relationship with eating can have far-reaching consequences.<\/p>\n

\u201cWhen our relationship with food is negative or a little bit off, we\u2019re putting ourselves at risk for nutrient deficiencies and even chronic issues, such as poor bone density,\u201d Weir said. \u201cWe may not experience as much joy, we may have some anxiety, or we may not feel as present in certain situations.\u201d<\/p>\n

Feel guilty? Food stress is common.<\/strong><\/h2>\n

If you find you have a strained relationship with eating, you\u2019re not alone.<\/p>\n

\u201cI would say it\u2019s more common than not,\u201d Weir said. \u201cI hear a lot of, \u2018I\u2019m doing this, but I know I should be doing that,\u2019 or \u2018I\u2019m doing this, but I know it\u2019s really bad.\u2019\u201d<\/p>\n

Feelings of inadequacy and even shame around eating habits often stem from conflicting messaging on food, whether it\u2019s a soundbite on social media or an article from a news outlet.<\/p>\n

\u201cIn reality, a lot of that is diet culture messaging, and it\u2019s not geared to the individual and what the individual needs,\u201d Weir said.<\/p>\n

Diet culture messaging contributes to an unhealthy relationship with food<\/strong><\/h2>\n

Weir points out that we\u2019re bombarded with messages about food, many of which are divisive and may end up contributing to unhealthy behaviors.<\/p>\n

\u201cOftentimes I hear my patients refer to something like bread as a \u2018bad food,\u2019 and people go to great lengths to avoid bread and limit carbs because of something they heard on social media,\u201d Weir said. \u201cIn reality, carbs are your body\u2019s preferred source of energy.\u201d<\/p>\n

People who have a goal of losing weight or improving how they feel in their body often expect Weir to suggest they start a restrictive diet, such as one that eliminates carbohydrates. While people may experience results with those diets over the short-term, they\u2019re usually not sustainable.<\/p>\n

\u201cEating one single food type or group isn\u2019t going to make you gain weight,\u201d Weir said.<\/p>\n

In fact, the various food groups have a range of purposes.<\/p>\n

\u201cHealthy fats allow your hormones to thrive and your immune system to fight off infection, protein allows your body to rebuild muscles that you\u2019ve worked out, and carbs are providing energy you need to keep your metabolism going,\u201d Weir said.<\/p>\n

When patients examine their relationship with food and question some of the tenets that drive how they eat, they may experience improvements in health and decreased stress.<\/p>\n

\u201cThe more we talk about this aspect of nutrition, the more people can feel not so alone,\u201d Weir said.<\/p>\n","protected":false},"excerpt":{"rendered":"

Constant struggles with food can take a toll on mental health, physical health and even social connections. But building a more positive relationship with food is possible, as Skylar Weir, a clinical dietitian at UCHealth Yampa Valley Medical Center, outlines below. Language matters when it comes to a good relationship with food Instead of labelling […]<\/p>\n","protected":false},"author":2163,"featured_media":77791,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[275,153,4626,9187],"class_list":["post-77772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-food-and-nutrition","tag-healthy-eating","tag-mindful-eating","tag-readysetco"],"acf":[],"yoast_head":"\nHow to cultivate a positive relationship with food - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Don't beat yourself up about what you eat. 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