Building a Positive Relationship with Food

For many of us, food and nutrition can feel like a battleground. Whether it’s guilt over what we eat, confusion about what’s “right,” or the pull of old habits, building a healthy relationship with food can feel like an uphill climb.

When it comes to mindful nutrition, small, intentional changes can lead to big shifts. This can change how we view food, nourish our bodies and care for ourselves. It doesn't need to happen overnight and in this post, I’ll share five small steps that have helped me rebuild trust with food. I'll share how I am building a foundation for a healthier and more balanced relationship.

Step 1: Ditch the “Good” vs. “Bad” Mentality

One of the first shifts I made was letting go of labels like “good” or “bad” when it comes to food. Chocolate isn’t bad, and broccoli isn’t good—they’re just different foods with different nutritional values and different purposes.

Instead of focusing on judgment I focus on balance. If I enjoy a treat, I remind myself that it’s part of the bigger picture. This simple change has helped me approach food with a better mindset, which has been instrumental.

Step 2: Prioritise Nourishment Over Numbers

Counting calories or tracking macros can be helpful, but it’s easy to get lost in the numbers. I’ve started asking myself, “Does this meal make me feel good, energised, and satisfied?” instead of obsessing over perfection.

Nourishing my body—physically and emotionally—has become a bigger priority than hitting exact numbers. This shift has been freeing and far more sustainable.

Step 3: Tune Into Hunger Cues

For a long time, I struggled to recognise when I was actually hungry. I ate out of boredom, stress, or routine, ignoring my body’s natural signals.

Now, I try to check in with myself before eating. Am I physically hungry? Or is this emotional hunger? Learning to honour my body’s cues has been a small but impactful step toward a building a healthier relationship with food.

Step 4: Slow Down and Savour food

It sounds simple, but slowing down while eating has made a huge difference. Instead of rushing through meals, I try to savour each bite—tasting the flavours, noticing the textures, and appreciating the experience.

This practice has helped me feel more connected to my meals and less likely to overeat or feel unsatisfied afterward.

Step 5: Celebrate Small Wins

Progress isn’t about perfection—it’s about the small wins along the way. Maybe it’s trying a new recipe, choosing a nourishing snack, or simply being kind to yourself after a challenging day.

Every step forward is worth celebrating. Building a positive relationship with food is a journey, and those small victories add up over time.

Rebuilding trust with food doesn’t happen overnight, but it is possible. By focusing on small, sustainable changes, you can create a foundation for a healthier, more balanced relationship with food.

Remember, this journey isn’t about getting it “right” every time, it’s about learning, growing, and showing yourself kindness along the way.

You’ve got this!

If you want to find out more about my journey from being 24stone to being a qualified personal trainer, check out my YouTube channel.