by Nina Van Dyke and Rosemary V. Calder,The Conversation

Credit: Unsplash/CC0 Public Domain

When most people think about "healthy eating," they usually focus onwhatthey eat. That might mean trying to eat more fruit and vegetables or less fast food, or counting calories.

But there's a lot more to healthy eating than just dietary intake. Behaviors and attitudes around foodare also important.

Take, for example,orthorexia nervosa, which is anobsessive preoccupationwith consuming only "healthy" foods. If healthy eating only means ingesting healthy foods, then people with orthorexia are super healthy.

But people who live with this eating disorderoftenstruggle with relationships and report poor quality of life, among other issues.

Research suggests that shifting the focus from food itself to our experience of eating can have a range of health benefits. Let's take a look.

Why are we so obsessed with diet?

Equating "healthy eating" with "healthy diet" may have taken off in the early 1980s with panic over the "obesity epidemic" in Western countries—defined as a rapid rise in the prevalence of people in the population with abody mass index (BMI)of 30 or greater.

But causes of obesity arecomplex and poorly understood, with numerous possible explanations beyond simply what a person eats. And admonishing overweight people to eat "healthier" hasdone nothingto reduce population rates of obesity.

There is some evidence that this fixation on weight has resulted inincreased ratesofdisordered eating and eating disorders—both of which involve problematic eating behaviors and distorted attitudes towards food, weight, shape and appearance.

Clearly, something needs to change in how we think about healthy eating.

Listening to your body

A growing body of research onintuitive eatinghas found this approach has anarray of health benefits.

Intuitive eatingmeans trusting internal body cues that tell us when, what and how much to eat. For example, tuning into your stomach growling telling you it's time to eat, or noticing feeling full or satisfied, or that you may crave certain foods because your body wants specific nutrients (such as protein after exercising).

Studies have shown this approach canlead tobetter physical andmental healthas well asbetter diet quality, and is associated with lower BMIs.

Research also shows eating atregular intervalsandeating with other peoplealso lead to better overall health and diet.

But if you find it hard, you're not alone

Most of us are surrounded by food environments that make healthy eating difficult.

Unhealthy food environmentspromote overeating and encourage us to override our innate signals of hunger and fullness.

When we're surrounded by cheap and accessible sugary snacks, fast food and large portions—and lots of marketing—it can be hard to develop a positive relationship with food.

The issue is particularly acute forpeople in more disadvantaged communities.

For example, in our research with rural Australians about food and eating, most told us they wanted to eat more healthily, but found itdifficult for many reasons, These included busy schedules and the cost of healthier food.

Habits andemotional eatingcan also make healthy eating difficult.

So, what works?

For most people, healthy behaviors and attitudes to eating mean a balanced, flexible and non-judgmental approach, without fear of "bad" foods. It means paying attention to hunger and fullness cues.

But it also means recognizing that food is a source of social and cultural connection. A healthy attitude to food doesn't ignore nutritional information—it incorporates this knowledge into a broader and more joyous approach to eating.

Here are three suggestions to get you started.

1. Recognizing signs of hunger and fullness

These may differ from person to person. Can you hear your stomach start to growl or your energy begin to dip? Is it a while since you ate? And while eating, is there a point where the hunger has gone away and you no longer feel a strong desire to continue eating? Some people find usinghungerand fullness scales useful.

2. Reframing 'bad' foods

Is there a food you really like but don't eat because you consider it "bad" or "forbidden"? Try incorporating a small amount into your next meal or snack. You may find that doing so brings greater joy to your eating while simultaneouslytaking away its power.

3. Eating with people

If you normally eat by yourself or "grab and go," see if there's a way to plan more time for meals andinclude other people—whether this is more family meals or group lunches with coworkers.

But some people have to follow a specific diet

People with medical conditions that require a particular type of diet—such as those with diabetes or celiac disease—need to follow that advice. But they may still be able to have healthy behaviors and attitudes towards food even within these constraints.

For example, one 2020 study of people withtype 2 diabetesfound that more intuitive eaters had better control of their blood sugar levels.

The bottom line

So—if you don't have a medical condition that prevents it—go ahead and have some of that birthday cake. And then listen to your body when it tells you you've had enough.

If you feel that you have an unhealthy relationship with food that is interfering with your life, please contact your GP to discuss your options. You may also want to contact theButterfly Foundationfor support.

This article is republished fromThe Conversationunder a Creative Commons license. Read theoriginal article.

Key medical concepts Feeding and Eating Disorders Obesity Diabetes Type 2