The Secret to Healthy Eating Might Not Be What You Eat – But Something Else

When many people think of "healthy eating", they tend to concentrate on what goes on the plate.

That often looks like aiming for more fruit and vegetables, cutting back on fast food, or tracking calories.

Yet "healthy eating" is broader than nutrient intake alone. The ways we think about food and the behaviours we practise around eating matter too.

Consider orthorexia nervosa: an obsessive fixation on consuming only "healthy" foods.

If we define healthy eating purely as eating healthy foods, then someone with orthorexia would appear exceptionally healthy.

In reality, people living with this eating disorder commonly report difficulties with relationships and a reduced quality of life, among other challenges.

Evidence suggests that moving attention away from food itself and towards how we experience eating can bring a variety of health benefits. Here’s what the research indicates.

Why are we so obsessed with "healthy diet"?

The idea that "healthy eating" simply equals "healthy diet" arguably gained momentum in the early 1980s, alongside alarm about the "obesity epidemic" in Western countries - described as a sharp increase in the proportion of the population with a body mass index (BMI) of 30 or greater.

However, the drivers of obesity are complex and not well understood, with many plausible contributors beyond only what someone eats. And telling people in larger bodies to eat "healthier" has not lowered obesity rates at a population level.

There is also some evidence that this weight-centred preoccupation has coincided with higher rates of disordered eating and eating disorders - both characterised by problematic eating behaviours and unhelpful attitudes towards food, weight, shape and appearance.

Plainly, the way we frame healthy eating needs to shift.

Listening to your body: intuitive eating and healthy eating

A growing body of work on intuitive eating suggests this approach is linked with a wide range of health benefits.

Intuitive eating is about relying on internal cues that guide when, what and how much to eat. This could mean noticing a growling stomach that signals it’s time to eat, recognising when you feel full or satisfied, or observing cravings that may reflect a need for particular nutrients (for instance, wanting protein after exercising).

Studies indicate that intuitive eating can support improved physical and mental health, higher diet quality, and is associated with lower BMIs.

Research also finds that eating at regular intervals, and sharing meals with other people, are associated with better overall health and diet quality.

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

For most of us, the environments we eat in can make healthy eating a real challenge.

Unhealthy food environments can push us towards overeating and make it more likely we ignore our natural hunger and fullness cues.

When low-cost, easy-to-find sugary snacks, fast foods and large portion sizes are everywhere - backed by extensive marketing - building a positive relationship with food can be difficult.

This problem is especially pronounced in more disadvantaged communities.

For instance, in our research with rural Australians about food and eating, most participants said they wanted to eat more healthily, but struggled for a range of reasons, including busy schedules and the higher cost of healthier food.

On top of this, long-established habits and emotional eating can further complicate healthy eating.

So, what works?

For most people, healthy behaviours and attitudes towards eating involve a balanced, flexible and non-judgemental approach, without fearing "bad" foods. It also involves paying attention to cues of hunger and fullness.

It’s equally important to acknowledge that food can create social and cultural connection. A healthy attitude to food does not disregard nutrition information - instead, it uses that knowledge within a broader, more enjoyable way of eating.

Here are three ideas to help you begin.

1. Recognising signs of hunger and fullness

These signals can look different for different people. Do you notice your stomach starting to growl, or your energy dipping? Has it been a long time since you last ate? And as you eat, do you reach a point where the hunger eases and you no longer feel a strong urge to keep going? Some people find hunger and fullness scales helpful.

2. Reframing "bad" foods

Is there something you genuinely enjoy but avoid because you label it "bad" or "forbidden"? Consider adding a small amount to your next meal or snack. You might find it increases enjoyment while also reducing the food’s hold over you.

3. Eating with people

If you usually eat alone or rely on "grab and go", look for ways to set aside more time for meals and include other people - whether that’s more meals with family or shared lunches with colleagues.

But some people have to follow a specific diet

People with health conditions that require a particular dietary pattern - such as those with diabetes or coeliac disease - do need to follow that guidance. Even so, it may still be possible to develop healthy behaviours and attitudes towards food within those limits.

For example, a 2020 study involving people with type 2 diabetes found that those who ate more intuitively had better blood sugar control.

The bottom line

So - if you don’t have a medical condition that rules it out - go ahead and eat some of that birthday cake. Then pay attention when your body tells you you’ve had enough.

If you think you may have an unhealthy relationship with food that is affecting your life, contact your GP to talk through your options. You may also wish to contact the Butterfly Foundation for support.

Nina Van Dyke, Associate Professor and Associate Director, Mitchell Institute, Victoria University and Rosemary V. Calder, Professor, Health Policy, Victoria University

This article is republished from The Conversation under a Creative Commons licence. Read the original article.