Understanding Your Relationship to Food Simply put, food is fuel for our bodies. Some food is healthier than others and keeps us in optimal health. But food isn’t just a means to an end. You probably enjoy certain foods more than others and may restrict or avoid foods you don’t like or see little benefit in consuming. The way you feel about food is your relationship with food itself. This relationship can be complex, especially when factoring in body image, activity levels and societal pressures. As a Warfighter, it’s important to fuel your body effectively for mission readiness and have a healthy relationship with the food you choose. Healthy vs. Unhealthy Foods You likely know that reaching for fruit or vegetables is a healthier behavior than reaching for a bag of chips. Think of food on a continuum. Healthier foods are generally considered to be more whole foods, close to or in their raw form (e.g., fruits and vegetables), whereas less healthy, or unhealthy, foods are considered to be highly processed with few health benefits. Foods on the unhealthy end of the continuum may lead to negative health outcomes when consumed in excess, such as high blood pressure and cholesterol, type 2 diabetes and obesity. Additionally, you may notice you feel more sluggish and less energized after eating highly processed food. A colorful and balanced eating plan includes all three macronutrients: carbohydrates, proteins. and fats. Carbohydrates (or carbs) should make up 45-65% of your daily caloric intake, proteins should make up 10-35% and fats should make up 20-35%. Additionally, it’s important to pay attention to micronutrients (e.g., vitamins and minerals), which are essential for growth, development and disease prevention. A balanced eating plan can include all five food groups: vegetables, fruits, grains, protein and dairy. To learn more about building a healthy eating plan that fits your needs, click here. Image caption could go here. Body ImageMaybe there’s a little voice in your head that tells you not to eat certain foods or speaks negatively to you when you don’t reach your nutrition goals. Negative body image is common and can impact your weight management goals and your relationship to food. If you have low self-esteem and poor body image, then you may notice unhealthy behaviors such as skipping meals, overeating, reaching for highly processed comfort foods or cutting out certain foods all together to name a few. No matter the response, negative body image can damage your relationship with food. No food should be considered “good” or “bad,” but all food exists on a healthy to unhealthy continuum as mentioned above. Think about when you are feeling good about your body. What foods are you more likely to reach for? Now, think about when you are not feeling good about your body. What foods are you more likely to reach for then? Healing your relationship with food starts with healing your relationship with your body. Negative body image can affect anyone at any shape at any time. Notice how you feel about yourself and your body when you’re considering what to eat. How can you nurture that relationship? Image caption could go here. Activity LevelsIt’s a common misconception that an unhealthy relationship to food only impacts individuals who have overweight or obesity. Individuals that are considered underweight and within normal weight range can also experience challenges with food. Your relationship with food can be impacted no matter your activity level. It’s been found that physical activity affects your appetite and food choices. A healthy relationship with exercise can positively affect your relationship with food, and vice versa. Typically, healthy behaviors can lead to further healthy behaviors. The same can be said for the reverse. Unhealthy behaviors can lead to further unhealthy behaviors. If you have a negative relationship with food or activity, they can influence one another. Hyper-fixation on and avoidance of physical activity may lead to unhealthy nutrition behaviors. Intense, and obsessive, focus on exercise can lead to unbalanced and extreme eating choices, like excessive or under consumption of one macronutrient or food group. It can also lead to negative body image, which compounds a negative relationship with food. Inversely, inactivity is linked to unhealthy eating habits. Image caption could go here. Societal PressuresThere are many food messages you receive throughout your life. You are exposed to messaging from family, friends, advertisements, school/work and social media. Since food is necessary for functioning, food messaging will always exist. Think of comments others have made about food, and commercials and ads you’ve seen on TV, online and while traveling. There are endless possibilities for messaging to influence your relationship with food. As a Warfighter, you are also exposed to food messaging in dining facilities and health offices. You’ve likely heard the importance of fueling up for training, a change in operational tempos and deployment. These are also examples of societal pressures to emphasize nutrition and make healthy eating choices Signs You May Have a Negative Relationship with Food Examine your current relationship with food. If any of the following hit home for you, consider taking steps to improving how you feel about yourself and your food choices. Feelings of guilt and shame around food decisions Restricting or avoiding certain foods Believing some foods are ‘bad’ Restrictive rules around eating patterns Ignoring your body’s natural hunger cues History of yo-yo dieting and following fad diets Feeling stressed and anxious around food decisions, especially in social settingsRelying on calorie or macronutrient counts to tell you when to ‘stop’ eating even if you are hungryPattern of restricting and/or bingeing How to Improve Your Relationship with Food If you notice an unhealthy or negative relationship with food, there are ways to move toward a healthier relationship. Tackling guilt, shame and frustration around food is complex and takes time. Talk to your health care provider if you feel your nutrition behaviors are too difficult to change on your own. Give yourself some grace as you navigate this worthwhile challenge. The point is consistent, sustainable change toward healthier behaviors. Give yourself permission to eat. Remember food is fuel and it can be enjoyable at the same time! Eat when you’re hungry. Listen to your body’s natural cues to eat and to stop eating. Practice mindful and intuitive eating. Lean into nourishing and connecting with your body while eating. Explore all foods available to you. Eat colorful, balanced meals and don’t be afraid to try something new. Additional ResourcesNational Eating Disorders Association MyPlate.gov Walter Reed National Military Medical Center. - “Help available tackling eating disorders, improving nutrition”ReferencesCalella, P. et al - “Sedentary Behaviors and Eating Habits in Active and Inactive Individuals: A Cross-Sectional Study in a Population in Southern Italy.”Centers for Disease Control and Prevention - “Why Micronutrients Matter”Fernandes, V. et al. - “How Does the Level of Physical Activity Influence Eating Behavior? A Self-Determination Theory Approach”Healthline. - “How Can I Improve My Relationship with Food?”National Eating Disorders Association - “What Is Body Image?”
