Don’t beat yourself up about what you eat. Instead, cultivate a positive relationship with food.
Cultivating a Healthier Relationship with Food: A Path to Balanced Wellbeing
Struggling with food can take a significant toll on our mental, physical, and social well-being. However, as clinical dietitian Skylar Weir of UCHealth Yampa Valley Medical Center reveals, developing a more positive relationship with food is possible. By adopting a mindset shift and practical strategies, individuals can experience improved health, increased energy, and a greater sense of joy in their food choices.Unleash the Power of a Balanced Perspective on Food
Language Matters: Reframing Our Relationship with Food
The way we talk about and perceive food can have a profound impact on our relationship with it. Instead of labeling foods as "good" or "bad," Weir encourages a more neutral approach. By eliminating these harsh moral judgments and viewing food as neutral, we can make more intuitive choices based on how different foods make us feel. Weir suggests reframing our perception of food groups, seeing carbs as energizers, vegetables as support, proteins as builders, and fats as protectors.Nutrition by Addition, Not Restriction
Rather than cutting and restricting foods, Weir advocates for a more positive approach. She focuses on adding nutrients to meals, such as incorporating more fiber, antioxidants, healthy fats, and protein into existing dishes. This strategy often leads to more success in weight management or achieving health goals than restrictive diets, as it promotes a balanced and satisfying relationship with food.The Power of Mindful Eating
Weir emphasizes the importance of paying attention to the foods we consume, noticing whether they are satisfying, satiating, and enjoyable. This practice of mindful eating helps us connect with our true food preferences, rather than following rigid rules. By giving ourselves permission to eat what we genuinely desire, we can ultimately gravitate towards foods that are both nourishing and pleasurable.The 80/20 Principle: Consistency and Flexibility
Weir encourages her patients to adopt the 80/20 principle, where they focus on incorporating fruits, vegetables, fiber, protein, and healthy fats 80% of the time. The remaining 20% can be dedicated to enjoying the foods they love, without guilt or shame. This balanced approach makes nutrition more approachable and accessible, fostering a sustainable relationship with food.Reclaiming Joy and Presence in Eating
When we cultivate a healthier relationship with food, the benefits extend beyond physical health. Weir's clients often report increased energy, improved mood, and a stronger sense of connection to their community. They may even experience weight loss without feeling restricted. Ultimately, Weir reminds us that "joy is a nutrient, too," and that food is a fundamental part of the human experience that should be embraced with mindfulness and delight.Navigating the Challenges of Diet Culture
Many people struggle with their relationship with food due to the conflicting messages and divisive narratives promoted by diet culture. Weir acknowledges that it's common for her patients to feel inadequate or ashamed about their eating habits, often due to the unrealistic expectations and rigid guidelines perpetuated by various media sources and social trends.However, Weir emphasizes that these messages are not geared towards individual needs and may ultimately contribute to unhealthy behaviors. She encourages her patients to question the tenets of diet culture and instead focus on nourishing their bodies with a balanced approach that includes all food groups. By reframing their perspective, individuals can experience improvements in their overall health and well-being.
