A better relationship with food beats any diet
Finding yourself hungry or craving food, even after dinner, is usually your body’s way of telling you something was missing during the day.
September marks the start of the “eating months,” with birthdays, wedding anniversaries, the holiday season, and other celebrations. Before, I used to worry about eating more than usual. But over the years, I’ve learned how to cultivate a healthy relationship with food.
It’s okay to enjoy my favorite cakes, pizzas, noodles, and pasta dishes every once in a while, as long as I live a healthy lifestyle most of the time.
Though it took me years to make balanced eating a way of life, I’ve learned that constantly counting calories, restricting myself from indulgent food, and feeling guilty after enjoying high-calorie meals can really damage your relationship with food. What truly works aren’t rigid diet rules, but a more sustainable approach: eating with intention, intelligence, mindfulness, intuition, and flexibility.
To help you consistently apply practical eating approaches, I’ve created a guide to transitioning from wake-up to nighttime eating. While it’s structured by meal and time of day, all the principles can be applied at any time, allowing you to achieve your best health.
1. Intentional eating: Set your day and meals with purpose
Starting your day with clear intentions about how and why you eat sets the tone for everything that follows. Upon waking, decide how you want to feel: energized, focused, and well-nourished—and let that guide your choices.
Each meal and snack is an opportunity to pause and remind yourself why you’re eating. Suppose your reason is to support your overall well-being. In that case, it becomes much easier to let go of old eating patterns driven by stress, boredom, or habit. For example, on your way home, when you feel tempted to grab large fries and chicken nuggets, ask yourself: “Am I truly hungry or just stressed from work?”
If it’s stress or another emotion, try channeling it into non-food activities such as exercising, journaling, pursuing a creative hobby, or playing with your pet. But if you really are hungry, then ask yourself: “Will fries for dinner support my intention of eating for well-being?”
2. Intelligent eating: Know how to fuel your body wisely
In today’s world, it takes effort to become truly aware of the type, quality, and quantity of food your body needs for optimal health. Intelligent eating is about fueling yourself wisely, based on your fitness level, health condition, goals, body type, lifestyle, and food preferences.
This means investing time to educate yourself. Everyone is unique, and what works for someone else’s diet may not work for you.
At the same time, eating out of habit, emotion, or convenience can lead to hormonal imbalances, weight gain, and other health challenges.
For example, grabbing a quick, sugary breakfast like waffles with syrup and hot chocolate may feel comforting, but it will likely spike your blood sugar, setting off cravings and energy crashes for the rest of the day. A smarter choice is a nutrient-dense, protein-rich breakfast—such as eggs, salmon, whole-grain bread, and avocado. This kind of meal stabilizes blood sugar, supports steady energy, balances hormones, and sets a strong foundation for every choice that follows.
3. Mindful eating: Focus on how you eat, then enjoy the whole experience
Your eating behavior (how fast you eat and how focused you are) affects far more than the food on your plate. It influences digestion, satiety, gut health, satisfaction, and even long-term weight balance.
Mindful eating is about slowing down and savoring each bite, fully appreciating your food with all your senses: the colors and presentation (sight), texture (touch), aroma (smell), crunch (sound), and, of course, flavor (taste).
By focusing on the meal itself (without distractions like scrolling or watching TV), you heighten satisfaction and naturally prevent overeating. Think about it: How many times have you found yourself looking for “something else to eat” just minutes after a meal, not because you were truly hungry, but because you rushed through and didn’t feel satisfied?
4. Intuitive eating: Listen to your body
Intuitive eating is about honoring your body’s signals: eating when you’re hungry and stopping when you’re comfortably full. The choice to eat or stop is no longer dictated by strict dietary rules, but by respecting how your body feels in the moment. A 2020 study published in “Eating and Weight Disorders” found that intuitive eating is associated with healthier psychological well-being and better long-term food behaviors.
A significant aspect of intuitive eating is knowing when to stop. Aim for about 80 percent fullness—a Japanese principle called “hara hachi bu.” This balance leaves you full and satisfied yet energized, allowing you to go about the rest of your day without needing to chase cravings or experience energy crashes.
On the other hand, ignoring your body’s cues, for example, forcing yourself not to snack even when you’re genuinely hungry, can backfire. Suppressing those signals often leads to stronger cravings later in the evening and even late-night eating, which can have a greater negative impact on health. If your body is starving (like when your stomach is growling or you feel lightheaded) in between meals (say after an intense workout), do not hesitate to go for a blood sugar–steadying snack that combines protein and fiber, such as Greek yogurt with nuts or peanut butter on whole-grain toast. This way, you honor your hunger while keeping your energy and hormones balanced.
5. Flexible and positive eating: Enjoy food without guilt
A healthy eating lifestyle isn’t about strict rules—it’s about balance. Flexible eating means giving yourself permission to enjoy treats, forgiving yourself for indulgences, and letting go of the all-or-nothing mindset (like, “Since I had a handful of chips, I might as well finish the whole bag”). What matters most is your ability to bounce back with your next meal.
And if a special occasion happens at night, you can minimize its impact on blood sugar, hormones, and sleep by practicing the “crowding out” strategy: Eat your vegetables and protein first, then savor the sweets or high-carb foods last.
Positive eating also happens when you make nourishing foods enjoyable and accessible. Keep wholesome options at home, make mindful choices when dining out, and cook with passion.
