How to Have a Healthier Relationship with Food?

Many people have a conflicted relationship with food because they often look to meals as a kind of refuge for their problems. This is what we call emotional hunger. See, there is nothing wrong with seeking comfort in food from time to time. We all do it, especially since the act of eating goes far beyond nourishing the body itself—it is related to behavioral, emotional, cultural, social, and psychological aspects.

The problem is that emotional hunger, once satisfied, most often causes a feeling of guilt or sadness, which is when the person realizes that the comfort found in that food was only temporary and the negative feelings prevail.

How to identify emotional hunger?

Unlike physical hunger, it is very selective. Hardly anyone will eat a plate of broccoli with beets to “drown” emotions. The most common is to turn to sweets, snacks, ice cream, and fried foods—foods rich in sugar, salt, and fat, which are rewarding for the brain.
Physical hunger, on the other hand, is not selective: any food you like will serve to satisfy it. And we can identify signs from the body when we are hungry, such as the sensation of an empty stomach, headache, and irritability.

Knowing how to differentiate the types of hunger is important to better understand our eating behavior and build a better relationship with food. It is also important not to impose restrictions, because if you completely cut out a food or food group from your diet, the risk of later having an episode of lack of control is much greater. In addition, try to find pleasure in other foods besides the “rewarding” ones. You can be satisfied with a simple and well-seasoned meal, a special family recipe, or a typical dish from a place you enjoy, for example. Another important point is that the foods we seek to satisfy emotional hunger should not replace our main meals. If possible, try cooking more, working with natural foods (fruits, vegetables, and greens), and paying more attention to the items you buy.

For those who have a very complicated relationship with food, following this path is not an easy task, and often it is necessary to rely on professional help. Guidance from psychology and nutrition professionals focused on eating behavior can help.