ResortHatch

Sharing some of the things I’ve learned about improving my relationship with food over time.

Hi friends! How are you? I hope you’re having a wonderful week so far. Today is another day packed with strategy calls, and I’m looking forward to an F45 class and famil dinner tonight.

For today’s post, I wanted to share some thoughts on cultivating a healthy relationship with food. This is something that can take a long time, especially if you grew up in the 90s and early 2000s (the WORST diet and body image messaging), maybe had family members with problematic attitudes towards food/exercise/body image, or have been struggling in this area for a variety of reasons.

For myself, it’s definitely been a work in progress, and I really think that having babies helped improve my mindset on so many things. Looking back, my habits aren’t something that I would agree with now or encourage, but at the time, I really thought I was making amazing choices with the harmful messaging that I was surrounded with through books, magazines, and online. I feel like I’m at a good place, but am always learning and evolving, which is the way is should be.

Achieving good nutrition and developing positive eating habits starts with one crucial foundation: having a healthy relationship with food. This process takes time, patience, and dedication, but it can be truly transformative. An unhealthy relationship with food can lead to restrictive eating, binge eating, orthorexia, mental challenges, and even eating disorders in the long run. Today I wanted to chat about some of the things that helped me develop a healthy relationship with food, focusing on mindset shifts, balanced food choices, and mindful eating practices.

Friendly reminder here that I’m not a doctor or Registered Dietitian. If you need help improving your relationship with food, seek out an experienced RD who can help you!

How To Have A Healthy Relationship With Food

Before chatting about specific strategies, it’s important to understand what a healthy relationship with food involves. This understanding will help you implement the tips in a way that makes sense for your personal journey and unique nutritional needs.

What Is A Healthy Relationship With Food?

A healthy relationship with food isn’t about following a specific diet, eliminating entire food groups, or categorizing foods as “good” or “bad.” Instead, it’s about understanding why and how you choose foods, recognizing hunger and fullness cues, and removing guilt from your eating habits. It allows you to view food as fuel and nourishment, rather than something to fear or obsess over. It allows food to simply be food, will the ability to enjoy ALL of your favorite things; nothing is off limits.

(my favorite gluten-free pop heart from Dedicated)

What Does A Healthy Relationship With Food Look Like?

Eating without guilt or anxiety, regardless of the types of food you consume

Tuning into your body’s natural hunger and fullness signals

Allowing yourself to enjoy all food groups without strict rules or restrictions

Practicing mindful eating and savoring meals

Understanding that one meal or snack doesn’t define your overall health and will not make or break your body composition goals

Recognizing the emotional aspects of eating and addressing them without shame

What Are The Benefits Of Establishing A Healthy Relationship With Food?

Improved Mental Well-Being

A positive relationship with food includes reducing stress, guilt, and anxiety around food choices. You can enjoy your meals without constantly worrying about counting calories or feeling like you’ve made “bad” food choices. You can go out with friends and ENJOY YOURSELF without stressing about the menu.

Better Digestion

When you practice mindful eating and listen to your body’s hunger and fullness cues, your digestion improves. Eating in a relaxed state supports better absorption of nutrients and overall gut health.

More Energy and Vitality

Instead of restricting food groups, a healthier relationship with food allows you to fuel your body properly, leading to more stable energy levels throughout the day. I also feel like it enables you to make healthy choices because you’re not being ruled by emotions surorunding food.

Reduced Risk of Eating Disorders

Unhealthy eating habits and labeling foods as “bad” can contribute to disordered eating patterns. A healthy mindset about food can prevent the cycle of binge eating, guilt, and restriction. If you are currently struggling with an eating disorder, please get the help that you deserve. If you need resources, email me gina@fitnessista.com and I can point you to some RDs who can help.

How To Develop A Healthy Relationship With Food

Practice Mindful Eating

Instead of eating on autopilot, slow down and truly savor your meals. Pay attention to flavors, textures, and how different foods make you feel. Avoid distractions like scrolling through your phone or watching TV while eating. Even better: go outside and enjoy some sunshine and fresh air as you eat.

Stop Labeling Foods as “Good” or “Bad”

All types of food can have a place in a balanced diet. Instead of viewing foods as something to be earned or avoided, focus on overall patterns of eating rather than one specific meal or snack. It’s funny because when you take the labels away from foods, you’re able to tune into the ones that you enjoy and want to include in your life. For me, I always thought pasta was so carb heavy and naughty lol but the truth is, I don’t even like pasta that much. (Don’t throw anything at me lol!) I’d much rather have pizza, cookie, or a piece of cake.

Honor Hunger and Fullness Cues

Your body is designed to tell you when it needs nourishment and when it’s had enough. Pay attention to hunger signals and learn to stop eating when you feel satisfied, rather than overly full. If you slow down and practice mindful eating, it’s easier to recognize these hunger and fullness cues.

Challenge Diet Culture

The diet industry profits from making people feel like they need to follow rigid rules to be healthy. Instead of falling into restrictive trends, focus on intuitive eating and making food choices that align with your body’s needs. The trendy diets are ALWAYS rotating and always contradict each other lol. Let yourself be free from the noice and find the nutrition strategy that works for YOU.

Allow All Food Groups

Instead of eliminating entire food groups, aim for balance. Each group provides essential nutrients, so incorporating a variety of foods supports long-term health. I like to emphasize protein, fiber, healthy fats, and flavor in each meal.

Address Emotional Eating

Many of us turn to food for comfort, stress relief, or boredom. Instead of using food as a coping mechanism, explore other ways to manage emotions, such as movement, journaling, or spending time in nature. Sometimes when I’m mad or frustrated, I’ll have a handful of chocolate chips (let’s be real here) and then do something else, like go for a walk, or jump on the rebounder. Fresh air always seems to help.

Plan Balanced Meals

Meal prep can help take the stress out of making food choices. Ensuring your meals include protein, healthy fats, fiber, and carbs will keep you satisfied and support stable energy levels throughout the day. some of the things I like to have on hand for the week: washed and chopped salad greens and salad toppings, a delicious dressing, a couple of protein options (like grilled chicken or meatballs), a batch of hummus, an energy bite, and a huge batch of roasted veggies. With this, I can make so many different lunch and snack combos.

Focus on Progress, Not Perfection

Changing your eating habits is a journey. Some days will be easier than others, and that’s okay. Give yourself grace and recognize that small changes over time add up to a healthier mindset about food.

If you’re looking for more ways to create a positive approach to nutrition, check out my post on teaching kids about nutrition.

What’s something that has helped you cultivate a healthier relationship with food? Leave a comment below—I’d love to hear your thoughts!

xoxo

Gina