We’ve all been there, being happy for eating salad and feeling guilty the next moment we eat noodles.
The healthy eating culture has trained us to categorize our food into “healthy” or “unhealthy”, “good” or “bad,” “clean” or “junk.”
But is this oversimplified, general labelling of our food doing more harm than good?
Traditionally, we used to eat when we felt hungry and stop when we felt full. But people have started tracking calories now to know they’re full!
But what if we tell you that you could’ve a good relationship with your food, without guilt, shame, or pressure? Your food can just be food.
In this relationship, we tell you how you can heal your relationship with food and shift towards a better, intuitive mindset.
Understanding Your Bad Relationship with Food
Before we discuss a better relationship with food, it is important to identify some sabotaging patterns in your bad relationship.
It is important to note that a positive outlook towards your food has nothing to do with what types of food you’re eating and what diet you’re on.
When you label your food as “good” or “bad, it teaches you to feel healthy when you eat the good ones, and shame creeps in, as you feel the bad ones.
This rollercoaster fuels anxiety around meals, restrictiveness, binge-restriction cycles, and negative body image.
Growing research has found that people who often feel guilty over their food choices tend to have a disordered eating pattern. (1)
You may have a bad relationship with your food if you have these signs:
You may not experience all of these signs or only some of them to have a bad relationship with your food.
Fortunately, your relationship with food could be improved to get over any stress, guilt, fear, or shame regarding the foods you eat.
It is also important to understand that our experiences can be as varied as the number of foods that exist on the earth.
The goal of a good relationship with food is to have a positive outlook towards it, and showing patience and kindness toward yourself is paramount.
How to Have a Good Relationship with Your Food
Firstly, you know yourself better than anyone and you’ve your own history with food that we want to accept and explore more.
If you hope to change your outlook on your choice of foods, here are some helpful tips:
Here’s why this mindset matters:
Food is More than Nutrition:
Categorizing foods into rigid eating patterns can lead to nutrient gaps and unnecessaring binging when you crash.
Your body thrives on flexibility, it needs carbs for energy, protein for muscle repair, fats for hormonal balance, and some fun delicious foods you really like.
So build your diet to include nutritions and space to eat your favorite foods whenever you like.
We cut cakes on our birthdays, have samosa and kachoris on our trips, love having gulab jamuns on diwali and so much more.
Food isn’t just about macronutrients or micronutrients, it is about memories, culture, tradition, and happiness.
A warm bowl of noodles after a tough day provides comfort and warmt, and that’s a valid explanation to not feel the guilt.
If you restrict yourself from having “comfort foods”, it often increases cravings and emotional rebound eating.
Listen to Your Hunger Cues:
Our body has a natural ability to regulate hunger and fullness, which works efficiently on a heathy physique.
As people age, they may loose the ability but you still know it when you are full or hungry though timing.
People often tell their kids to finish their plates as they stop eating. This may influence a system of cleaning the plate as fullness signal rather than actually feeling ful.
Diet culture as also taught people to mathematicallt depend on calorie counters or a certain portion to know that they are done eating instead of eating until they’re satisfied.
The closest you can get to become healthy to listen to your natural hunger cues that will better regulate your appetite and manage your food intake as well.
Eat Without Distractions:
The best advice to fix your bad relationship with your food could be to remain mindfull and fully present in your eating experience. (1)
When you eat mindfully, you are no longer distracted by your phone, TV, or even other person.
You rather take your time to gently observe your food your eating pattern, and the serendipity of having the luxury of this food, with gratefulness.
While enjoying your food utmost, you feel the hunger and fullness cues and learn to understand how each bite feels like and if you should continue eating or not.
Mindful eating helps you give attention to your food and tune with your body’s natural hunger and fullness regulation.
You can feel if your food satisfies your cravings, solved the problem, reduce your stress, suiyy your taste buds, bring your joy, guilt, or anger, or if you would have this again.
Over time, you build an understanding with your plate and food choices without putting shame or guilt on them.
Your Stomach loves Variety:
Labeling certain food “bad” or “good’ gives them unnecessary vibes, influencing your mood long time.
You are obviously required to choose nutritious foods and build a healthy diet that imporves your overall health.
But, eating a single food that isn’t healthy wouldn’t actually downplay all your efforts.
People often label high in sugar, salt, or fat foods “bad”, but as soon as you tell yourself you can’t have something, the more you’ll crave and want it.
One interesting research put dietars and non-dietars onto private rooms and gave them cookies with milkshake.
When compared, the non-dietars were much better at regulating their intake and stopped when thet were full. Non-dietars started binging on cookies, ultimately overeating. (1)
When your allow all type of foods onto your plate, you have better control over your intake as your body is not restricted. You choose the healthier ones with freedom.
Therefore, start viewing all foods as equal, nothing is better or worse than the other. Over time, you won’t feel the need to overeat or restrict yourself.
The Bottom Line
Your relationship with food is an ever-evolving process which is personal, unique and requires regular work to keep it healthy.
It may seem impossible but you can fix your bad relationship with food and follow your natural hunger cues along the way.
As you navigate this journey, remember to not label your food “good” or “bad” and understand the need of variety in your diet.
Your value as a human isn’t dictated by a calorie counter. Learn to love your body.
Explore More From Naturopedia
These Foods May Increase Your Cancer Risk (Backed by Science)
Is Your Ghee Pure? 7 Simple Tests to Detect Adulteration at Home
5 Simple Dietary Swaps to Protect Your Lungs This Polluted Winter
November 20th, 2025
6 Warming Winter Spices That Boost Immunity and Fight Cold Weather
November 12th, 2025
