How to Have a Healthy Relationship With Food

Sitting on kitchen couter holding a bag of popcorn

This post was created to share how to have a healthy relationship with food by following the infamous 80/20 rule. Eat healthy 80% of the time and eat realistically 20% of the time.

Food. It’s what fuels us, gives us energy, nourishes the body, gives us life, controls our mood, and literally affects our overall health and ability to function. Our relationship with food is emotional because it’s our comfort. We have so many nostalgic memories with food, whether it be from our childhood, holiday traditions, or a memory of your mom or grandmother working all day to make something warm and nourishing for the family.

Many people have an emotional relationship with food causing them to have cravings, low-satiety with food, disruptive digestion, and skin problems, such as eczema and psoriasis. It also promotes overconsumption leading to poor health. A lot of this is caused by eating poorly, not getting enough whole fruits and vegetables, consuming things like cookies, crackers, chips on a daily basis, or stress-eating. Over time, overconsumption of these food items, lead to cravings, and so much more.

But, I’m here to tell you to not limit yourself or deprive yourself. Now, I’m not saying eat fried chicken every day or have a piece of cake each night. I’m referring to yes, eating those things, but in MODERATION by following the 80/20 rule. Now, let’s chat about how you can have a healthy relationship with food.

How to have a healthy relationship with food?

I follow an 80/20 rule, which basically means I eat healthy and clean 80% of the time and indulge 20% of the time because I don’t feel we should deprive ourselves of food we like to eat. I have a big sweet tooth, so I allow myself to have something sweet every once in a while because I believe we should be able to enjoy the things we like in moderation.

Everything starts with food. When you’re eating healthy, you’re improving your sleep, your energy levels, mood, attention span, confidence, and quality of life. You feel alive and motivated to conquer the day. But, I realize it’s not realistic to eat this way 100% of the time, every single day, all day. Sometimes, you may want a glass of wine with dinner, or eat a slice of pizza on a Friday night. Don’t feel guilty for enjoying some of those things in moderation. Allowing yourself some food freedom will allow you to have a healthy relationship with food.

Celiac Disease Health Journey

Real talk though…When my husband was diagnosed with Celiac Disease almost 10 years ago, we had no idea what we were doing. Sure, we ate gluten-free and substituted with gluten-free flour, cookies, panko crumbs, crackers, etc. But, this didn’t mean we were eating healthy. Which, if you don’t know this yet, eating gluten-free does not necessarily mean it’s a healthy diet.

Ultimately, what we were doing was substituting regular gluten-filled items with gluten-free items that were packed with empty carbs, high in sugar and fructose corn syrup, and ingredients that weren’t real. Through our health journey (I say ours because I had to change my diet as well to avoid cooking two meals), we learned that what the body really needs is whole, real foods, filled with lots of fruits and vegetables.

Diet & Labels

I hate labels, don’t you? I’m not vegan, but I eat vegan the majority of the week. I crave a good steak and I’m a sucker for a charcuterie board, in moderation. I also eat gluten-free and paleo (almost always) and that’s because I feel better when I do. I don’t label myself, but rather, I eat what feels good to me. I believe that a balanced diet is a healthy diet. Besides, I NEVER pass up a slice of cake at any birthday party.

Counting carbs or macros has never been my thing. I don’t like the feeling of limiting myself to what I eat or how much of it I eat. Personally, I just don’t feel there is something right about it. I mean, I don’t even weigh myself on a scale, but numbers mean nothing to me. I believe solely on incorporating whole fresh fruits and vegetables and limiting things like alcohol, refined sugar, gluten, and empty carbs.

Paleo/Whole30: As mentioned, I prefer a vegan or paleo diet because it’s what feels good to me. What I love about the paleo diet, is you’re swapping regular pantry staple ingredients for brands that contain clean and simple ones. You’re not limited to how much you eat or calories. You’re simply eating clean and REAL ingredients.

Take a bottle of ketchup, for example. It’s usually filled with ingredients like cane sugar, corn fructose syrup, and a bunch of other ingredients you have no idea how to even pronounce. When you look at a ketchup bottle labeled Whole30 Approved, you’ll find a few simple readable ingredients and no sugar, and guess what…it’s good!

With the Paleo diet, you won’t find any dairy, sugar, gluten, corn ingredients, and you’re eating super clean, but NEVER boring. But again, we need to have a balance, right? Think 80/20 again. Clean and healthy most of the time and indulge in a pizza when you want it. Food is a celebration of life in my opinion. We shouldn’t limit ourselves to one thing all the time.

What To Eat

Healthy eating doesn’t have to be boring or even fancy. It’s about eating fresh whole foods and adding flavor with products that contain natural ingredients. Plus, by following an 80/20 rule, or whatever rule you want, you’re able to enjoy those amazing, feel-good, comfort foods. There’s room for all types of food when you eat a healthy, balanced diet.

Lastly, the foods you consume should promote a healthy psychological response, promote a healthy hormonal response, support a healthy immune function, support a healthy gut, and minimize inflammation in the body. This means drinking a lot of water throughout the day, eating fruit first thing in the morning to help it digest through your system faster, and have vegetables with every meal. Limit your dairy, alcohol, refined sugars, and processed food consumption. Lastly, incorporate real fresh fruits and vegetables, raw nuts, and avocados.

Recipes

Here are some main meals I personally enjoy that I think you’d love as well.

What is life without eating what you want? Eat what you love without feeling guilty. This is also not a one-size-fits-all type as well. Whatever your dietary restrictions may be, try to find that perfect balance that works for you and I hope you learned a little something about how to have a healthy relationship with food.

XO,

Natalie