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5 Ways To Change Your Relationship With Food

5 Ways To Change Your Relationship With Food

The road to a healthier lifestyle requires dedication and commitment. We all have different types of relationships, and food is one of them. However, just like a romantic relationship, your relationship with food can hit a rough patch. Learn how to change your relationship with food for the better today.

How to change my relationship with food

#1: Stop seeing things in black and white

Firstly, it’s important to know that while certain foods are less nutritious, there is nothing wrong with occasionally eating them. Avoid black and white thinking between food that are “good” (such as vegetables, fruits, and lean meats) and food that are “bad” (such as carbs, sweets, and starches). The problem with this kind of mindset is that it may set you up for self-sabotage or an eating disorder down the line.

Always practice moderation when eating, regardless of what food you eat. Simply eating a piece of chocolate shouldn’t make you feel guilty, especially if you have been eating a balanced diet and exercising in general. Don’t call it a “cheat day” because there is nothing wrong with it in the first place.

The Negative Effects of Stress Eating

#2: Practice mindful eating

In today’s world, we are used to being on the go and multitasking as much as possible. However, this has diluted much of our life experiences. By dividing our attention constantly, we can’t focus on or enjoy what is directly in front of us.

Mindful eating is a powerful practice that encourages people to take a step back from their busy schedules and live in the moment, even if it’s just for 10 minutes. In addition, mindful eating requires us to become more in tune with our body. The benefit is a healthier relationship with food.

So, next time you feel hungry, take that as a cue to sit down and think about your meal. Find a regular spot to eat, chew slowly, and consider all the work that went into that meal. If you are religious or spiritual, you can also offer a prayer before and after your meal.

learn to like healthy food

#3: Introduce your friends and family

Like any relationship, letting your friends and family know is a big step. For most people, our family and peers play important roles in our lives and affect our decision-making. Having a supportive environment makes it easier to resist temptations and stay on track. Better yet, get an accountability buddy or partner on your lifestyle journey. This will help you simultaneously build a healthier relationship with food and the loved ones that you share meals with.

#4: Tap into your intuition

Similar to mindful eating, learning to eat intuitively is one of the best ways to improve your relationship with food. However, many adults experience so much stress that they turn eating as a coping mechanism. Eating based on emotions is not ideal and is something we need to unlearn.

One of the best examples of intuitive eaters are babies. They only eat when they feel hungry and instinctively know that they should have their mother’s breastmilk. While adults can’t just cry and expect to be fed, the concept of only eating when the body needs to is something we can all learn from.

Learning to eat intuitively can be difficult, but it gets easier when you have supportive friends and family. In addition, it is best to avoid food and stressful situations that trigger impulsive eating, such as sugary drinks and toxic relationships. These can become addicting in their own ways.

Healthy Habits and Effects: How to Improve Wellbeing

#5: See the bigger picture

Finally, to improve your relationship with food, don’t forget to look at the big picture. Remember what your goals are and be realistic. Setting impossible goals like losing 10 kilograms for a wedding next weekend will only create an unhealthy relationship with food and exercise.

Instead, think of taking small steps that will eventually become healthy habits. Before long, you can look back and be amazed by how far you have come.

Key takeaways

Why and how should I change my relationship with food? Changing your relationship with food for the better can be more rewarding than any romantic relationship. Always remember that you get what you give, or in this case, what you put in. Focus more on why and how you are eating to avoid mindless and emotional eating. In addition, talk to your doctor and a registered dietitian for more information on the right diet plan for you.

Learn more about Healthy Eating here.


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Hello Health Group does not provide medical advice, diagnosis or treatment.


Mindful Eating: The Art of Presence While You Eat https://spectrum.diabetesjournals.org/content/30/3/171 Accessed January 28, 2021

8 steps to mindful eating https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating Accessed January 28, 2021

Food and emotion https://www.researchgate.net/publication/11040898_Food_and_emotion Accessed January 28, 2021

Learning to eat intuitively: A qualitative exploration of the experience of mid-age women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360478/ Accessed January 28, 2021

How does thinking in Black and White terms relate to eating behavior and weight regain? https://pubmed.ncbi.nlm.nih.gov/25903250/ Accessed January 28, 2021

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Written by Stephanie Nicole Nera, RPh, PharmD Updated Jan 28