Building a healthy relationship with food: A clinical guide to balanced eating

8th October 2024 / Written by Harbor London

In today’s fast-paced world, for many, an unhealthy relationship with food and eating has become a recurrent and challenging aspect of day-to-day reality. Approximately 1.25 million people1 in the UK have an eating disorder; and while clinicians estimate that 75% of affected adults are female1, the fact is that anyone can struggle with disordered eating patterns – whether it’s chronic dieting, emotional eating, or feelings of guilt and stress associated with meals. 

The perceived pressure to adhere to rigid societal standards of weight2, combined with an overwhelming amount of dietary advice, often leads to confusion and anxiety about what, when, and how to eat.

A healthy relationship with food goes beyond simply nourishing the body; that is only one part of it. Building a healthy relationship with food also involves: 

  • Understanding food as fuel
  • Cultivating mindful eating habits
  • Embracing balance over restriction 

Research3 indicates that long-term weight management and emotional wellbeing4 are closely tied to intuitive eating practices, which encourage listening to your body’s hunger and fullness signals rather than relying on external cues like calorie counting.

Here, we’ll explore how individuals can rebuild their relationship with food through clinically-backed strategies. Whether it’s addressing emotional triggers, working with dietitians, or practising mindful eating, these approaches aim to create a sustainable path toward balanced nutrition, where food is not just a source of sustenance, but also pleasure and wellbeing.

If you know someone who may be dealing with an eating disorder, don’t hesitate to contact us or make a referral today. 

Identifying unhealthy eating habits

Unhealthy eating habits often develop gradually and can have profound biological and psychological effects on individuals. These patterns typically arise from complex interactions between emotional triggers, environmental stressors, and underlying neurobiological factors5 that disrupt the body’s natural relationship with food. 

Recognising these habits early is crucial for preventing more severe conditions such as anorexia, binge eating, and bulimia, which can lead to lasting physical and mental health consequences.

One key marker of unhealthy eating is the disconnect between hunger and eating. Normally, the brain’s hypothalamus helps regulate hunger and satiety through signals driven by hormones such as ghrelin (which stimulates hunger) and leptin (which promotes feelings of fullness)6

However, emotional and disordered eating patterns can override these signals. For example, individuals engaging in binge eating episodes often experience a lack of control, driven by neurological reward pathways that make overeating feel temporarily satisfying7. Dopamine release during these episodes reinforces the behavior8, creating a cycle of emotional eating and guilt.

In contrast, anorexia nervosa is marked by a persistent fear of weight gain, leading to severe restriction of food intake. The brain’s reward system in individuals with anorexia may respond differently to food, with some studies suggesting that the dopamine-related pleasure response is diminished9 – making eating less enjoyable and fueling avoidance behaviours. 

Anorexia can also cause neurochemical imbalances, affecting mood regulation and leading to anxiety and depression10.

Similarly, bulimia nervosa involves cycles of bingeing and purging. The act of purging – whether through vomiting, laxatives, or excessive exercise – is often driven by extreme guilt or shame following overeating11

Biologically, this pattern wreaks havoc on the body’s electrolyte balance12, potentially causing dangerous heart arrhythmias13, as well as damage to the gastrointestinal system and teeth due to repeated vomiting14.

But unhealthy eating habits aren’t limited to these disorders; chronic dieting, emotional eating, and stress-related eating can also signal dysfunction. Individuals might use food as a coping mechanism, turning to it in times of anxiety or sadness. These emotional triggers often bypass the body’s natural hunger cues15, leading to overeating or restrictive behaviours, ultimately destabilising metabolism, mood, and energy levels.

Steps towards building a healthy relationship with food 

Developing a healthy relationship with food requires a whole-person approach that addresses not only the physical act of eating but also the emotional, psychological, and social factors that influence dietary behaviours. 

For many individuals, disordered eating habits are rooted in long-standing beliefs and patterns16 that require clinical insight, structured guidance, and therapeutic intervention to overcome. Below are some key steps to building a healthier, more balanced relationship with food.

1. Practise mindful and intuitive eating

Mindful eating encourages individuals to be fully present during meals, paying close attention to hunger and satiety signals17. It involves taking time with each bite, acknowledging the texture and flavour of food, and removing distractions such as screens or stressful conversations17

This approach helps to reconnect individuals with their body’s natural cues, countering patterns of overeating or restrictive dieting18.

Intuitive eating19, a complementary approach, involves listening to your body’s needs rather than adhering to external rules such as calorie counting or restrictive diets. This can be particularly effective for individuals recovering from binge eating disorder (BED), where the focus shifts from emotional cues for eating (stress, boredom) to physical signals (true hunger and fullness). 

Equally, therapy programs such as Cognitive Behavioral Therapy (CBT) are often used to help individuals identify emotional triggers for binge episodes and replace these with healthier coping mechanisms.

2. Address emotional and psychological drivers

Many unhealthy eating habits stem from emotional or psychological factors16, such as stress, anxiety, guilt, or past trauma. Addressing these drivers is essential in healing one’s relationship with food. 

Psychotherapy, including Dialectical Behavior Therapy (DBT) and CBT, can be highly effective in managing these issues20. These therapies aim to alter negative thought patterns and emotional responses around food, helping individuals develop healthier coping mechanisms.

For example, in anorexia nervosa, patients often exhibit distorted beliefs about body image and food. CBT is used to challenge these irrational thoughts, while nutritional rehabilitation helps restore healthy eating patterns. Meanwhile, DBT may be employed to help manage emotional dysregulation, reducing the compulsive need to control food intake or engage in purging behaviours.

3. Normalise all foods and remove guilt

A healthy relationship with food embraces the idea that all foods can fit into a balanced diet. Demonising specific foods or labelling them as “bad” or “off-limits” often leads to guilt and shame when they are consumed21, which can trigger disordered behaviours such as binge eating or compensatory restriction.

The concept of food neutrality22 is important in breaking this cycle. 

“Words such as ‘good’, ‘bad’, ‘healthy’, and ‘unhealthy’ are used to describe different types of foods, and feelings of guilt, shame, and regret can come from eating foods that we perceive as ‘wrong’. 

The way we describe food, can become the way we describe ourselves for eating that food.

Food neutrality is an approach to remove MORAL judgement from how we talk and think about food.”

Viewed from this perspective, clinicians will emphasise that no single food should be viewed as inherently harmful. Instead, individuals are encouraged to enjoy a wide variety of foods, understanding that moderation is key and that occasional indulgence may be part of a balanced eating pattern.

4. Focus on nutrition and nourishment, not restriction

For individuals recovering from eating disorders or chronic dieting, it’s important to shift the focus from restricting certain foods to nourishing the body with balanced, nutrient-dense meals. Nutritional therapy provided by registered dietitians can play a crucial role in this process, especially for those recovering from anorexia or bulimia, where nutritional deficiencies and metabolic imbalances are common23, 24.

Dietitians work with patients to develop meal plans that support recovery, addressing specific nutrient needs (such as restoring electrolyte balance in bulimic patients or addressing bone health in anorexic patients25). 

This personalised, whole-person approach also includes education on how to use food as fuel, helping individuals rebuild a healthier perspective on nourishment and energy intake.

5. Work towards body acceptance

Body dissatisfaction is a major factor in disordered eating patterns, particularly in conditions like anorexia and bulimia – sadly, a survey by the UK Parliament26 found that “61% of adults and 66% of children feel negative or very negative about their body image most of the time”. 

Working towards body acceptance means shifting the focus from weight and appearance to health, functionality, and wellbeing. Body image therapy, often incorporated into CBT, helps individuals accept their body’s natural shape and size, challenging unrealistic societal standards of beauty, where influences like “toxic beauty advice” on social media can cause low self-esteem for one-in-two girls aged 10-1727.

The process includes learning to appreciate the body’s capabilities, rather than focusing on superficial attributes. This journey toward body acceptance is often a gradual one, but essential, in reducing the compulsions associated with restrictive eating, bingeing, and purging.

Maintaining a positive relationship with food in the long term

Sustaining a healthy relationship with food is an ongoing process that requires mindfulness, self-compassion, and adaptability. Mindful eating helps individuals stay attuned to hunger and fullness cues, reducing stress around food choices17. This fosters a more balanced relationship with food, focusing on nourishment rather than restriction.

Emotional resilience is vital, especially for managing triggers like stress or anxiety, which can lead to emotional eating or disordered behaviours. For many, tools from Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) can help individuals manage these emotions effectively.

A long-term positive relationship with food involves continued nutritional balance without strict rules. Working with a dietitian to meet evolving needs (during different life stages like pregnancy or menopause, for instance) ensures adequate nourishment. Flexibility and self-compassion are equally key. Occasional indulgences should be met without guilt, preventing ‘all-or-nothing’ thinking.

Addressing eating disorders: the curated, whole-person approach

Ultimately, effectively treating eating disorders requires a whole-person approach that addresses both physical and psychological aspects. Individualised care begins away from prying eyes in a safe and serene healing environment, with medical monitoring to restore nutritional health, combined with therapeutic interventions like Cognitive Behavioral Therapy (CBT), to help reframe harmful thought patterns around food.

Nutritional counselling works in tandem; educating individuals on balanced eating while reducing fear or guilt associated with certain foods. Additionally, addressing any underlying emotional triggers, such as trauma, anxiety, or low self-esteem ensures a deeper, root-and-branch healing pattern (rather than more shallow remedies, that only mitigate against surface-level symptoms).

Remember: a curated, multidisciplinary strategy – integrating medical, psychological, and nutritional support – offers the most effective path to lasting recovery.

Make a referral now → 

References

  1. https://www.beateatingdisorders.org.uk/media-centre/eating-disorder-statistics/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079776/
  3. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322666/ 
  5. https://eating-disorders.org.uk/information/why-people-get-eating-disorders/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/#:~:text=The%20hypothalamus%20acts%20as%20the,directly%20interact%20with%20its%20neurons.
  7. https://pubmed.ncbi.nlm.nih.gov/26850211/
  8. https://psychscenehub.com/psychinsights/neurobiology-of-binge-eating-disorder/ 
  9. https://www.sciencedirect.com/science/article/abs/pii/S0149763415300658 
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3366171/ 
  11. https://pubmed.ncbi.nlm.nih.gov/30182527/ 
  12. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2752386 
  13. https://www.heart.org/en/news/2024/02/26/how-eating-disorders-can-damage-the-heart
  14. https://www.verywellhealth.com/bulimia-teeth-5203972 
  15. https://bbrfoundation.org/content/food-seeking-circuit-brain-can-override-hunger-or-fullness-signals-may-shed-light-eating 
  16. https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/ 
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/
  18. https://www.bda.uk.com/resource/mindful-eating.html 
  19. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/intuitive-eating/10-principles-of-intuitive-eating 
  20. https://www.eatingdisorderhope.com/treatment-for-eating-disorders/therapies/dialectical-behavioral-therapy-dbt 
  21. https://www.meredithnoble.com/blog/food-peace-reducing-guilt
  22. https://www.wechu.org/food-and-nutrition/newsletters/food-neutrality#:~:text=Food%20neutrality%20is%20an%20approach,their%20emotional%20and%20social%20wellbeing
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520973/ 
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10556793/ 
  25. https://www.eatingdisorderhope.com/information/eating-disorder/osteoporosis-bone-density-loss
  26. https://publications.parliament.uk/pa/cm5801/cmselect/cmwomeq/805/80502.htm
  27. https://www.dove.com/us/en/stories/campaigns/social-media-and-body-image.html
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