Treat Yourself Right

Creating a healthy relationship with food is the best way to understand your body’s requirements and maintain a healthy weight. Fareeha Jay, a registered dietitian based in Plymouth tells us about the negative consequences of dieting and the psychological effects of labelling foods as ‘good and bad’.

Changing the meaning of the word ‘treat’ to signify something that will have a positive impact on our bodies instead of something that is naughty is a good start to creating a healthy relationship with food. Labelling unhealthy foods as a ‘treat’ will result in using food as a reward and therefore giving yourself permission to indulge more frequently than you would on a daily basis.

The word diet comes from the Greek word “Diaita” which means “way of life”. Diet means foods and drinks usually eaten by a person. However, over time the more regular use of this word implies restricting food to lose weight. For example, we hear people say “I’m on a diet” meaning they are following a specific food plan to lose weight; many times, by cutting out food groups.

The problem with these “diets” is that they are not sustainable as they are based on unrealistic eating habits. Once you stop, the weight bounces back. This weight gain also has a direct impact on your self-esteem leading to a feeling of failure. For many, it can lead to yo-yo dieting and can trigger binge eating.

Following different diets can cause nutritional deficiencies, affect gut health, low energy levels, weaken the immune system and in worst-case scenarios may also lead to fertility issues, affect thyroid function, and weaken the bones.

The alternative is diverting towards health-promoting diets; diets that are high in whole grains, fruit, vegetables, and pulses. Include lean protein or plant-based proteins such as lentils, beans, tofu, and tempeh in your diet. Also add good sources of calcium such as milk, cheese, or dairy alternatives and healthy fats such as nuts, seeds, olives, and avocados. No food needs to be avoided; it is all about balance and moderation. Having a wide variety of food means you are getting a variety of nutrients and each nutrient has a different role to play leading to:

• Strong immune system
• Healthy skin and eyes
• Strong bones and teeth
• Diverse gut microbiome
• Reduced risk of developing type 2 diabetes and coronary heart disease
• An overall feeling of wellness

The important thing is that all foods are foods and shouldn’t be labelled as good or bad. Terms like cheat meals make us believe that we have done something wrong leading to a feeling of blame and guilt, after having these foods. The term clean eating promoted so often by food bloggers may have an impact on people and make them vulnerable to eating disorders. All foods are clean; foods are only dirty if they have dirt on them or have not been washed properly.

Using such terms leads to a negative relationship with food. Foods high in fats and sugar can also be part of a healthy lifestyle; it’s all about moderation. We usually forget that food is not just about energy going in and out, rather food is about enjoyment, family time, making memories and so much more.

We need to improve our relationship with food and the only way to do that is to stop following weight focused diets. We need to embrace a health-promoting diet and think about sleep, hydration, movement, stress relief and investing in friends and family to optimise our overall health.