Addressing the roots of food addiction
Food addiction is all too common in a culture where we are constantly being compared to unattainable images of media personas and the food choices in the grocery store have become overwhelming.
What is food addiction?
Food addiction can be characterized by some of these traits:
Having cravings despite being full
Eating much more than intended (second and third helpings plus two desserts)
Feeling guilty yet still engaging in overeating
Hiding eating from others
Making up excuses for eating certain foods or eating at certain times
Difficulty setting boundaries and developing new habits despite trying
Cutting out whole food groups, like carbs, dairy, or animal foods
Scrutinizing nutrition labels
Feeling extremely concerned about what foods might be served at an event
These attitudes towards eating can also be called emotional eating or orthorexia, from the Greek, meaning “fear of food”. These behaviors and ways of seeing food create additional stress.
Obstacles to Eating in a Balanced Way
What challenges do you find when trying to eat in a balanced way for you? My clients’ most common challenges include the cost of whole foods, the difficulty in eating out, the time required to prepare whole foods, and the differing needs of other household members.
All of these challenges are real. Everyone’s optimal eating looks different. It is important to make peace with the way that you eat. Notice when you feel relaxed after a meal. What were the circumstances? Did you have space and time to slow down and eat? Were you sharing a meal with loved ones? Were you eating more slowly? Were there certain foods on your plate?
Tools for Healthy Eating
No matter what, keep noticing times when you feel good after a meal. Keep focusing on simple, whole foods that are as close to the source as possible.
Your body is always trying to tell you what it needs to feel well. Keep taking time to slow down and listen to your body’s requests for nourishment.
Here are some ideas for eating in away that supports you and doesn’t leave you feeling guilty, frustrated, or out of control.
Eat food that is culturally meaningful to you. For example, as an Italian, I eat pasta. I choose lentil pasta because I do not eat gluten to keep my autoimmune condition in balance.
Be present with the experience of eating food.
Fill your plate or bowl once and know that portion is enough.
Take three deep breaths before eating.
Put your utensil down between bites.
Avoid looking at a book or a screen while eating.
Pause for a moment once you have finished your meal and offer gratitude.
