To improve your relationship with food, it is important to eat consciously. Depending on the characteristics you have or the relationship you have with food, there are different tips to help you.
Here are three phrases that usually appear when there is anxiety with food. Choose the phrase with which you feel you identify with most and you will be able to see possible solutions:
“I eat a lot. I’m very hungry”
- Give yourself 5 minutes and then check again to see if you’re still hungry. Often when we tell ourselves that we are hungry yet we do not let the signal reach the brain.
- Leave food al dente (undercooked). Foods that require more chewing keep you fuller for longer.
- Opt for wholegrain foods.
- Add raw vegetables at the beginning of meals.
- Start your meal with the fruit to chew more.
“I eat very fast”
- If you eat too fast, leave the second course in the kitchen, eat with small cutlery and / or leave the cutlery on the table each time you put food in your mouth.
- Do not leave the sharing dish with food on the table.
- Avoid distractions and be aware of food that you chew.
- Talking to someone while you eat. Probably you eat more slowly.
“I snack at all times of the day”
- Avoid buying foods that give you anxiety (unhealthy foods).
- Try to follow a meal times.
- Look for leisure activities. Boredom is one of the most common causes of anxiety.
Written by Cèlia Rodríguez-Borjabad a Registered Dietitian Nutritionist at Vascular Medicine and Metabolism Unit. University Hospital "Sant Joan". Rovira i Virgili University. IISPV. CIBERDEM. Reus (Spain)