5 tips to improve your relationship with food

February 20, 2023


By: Brooks Ford, MS, RD, CSSD, LD, CSCS*

The last week in February marks National Eating Disorder Awareness Week, a campaign to educate the public about eating disorders and offer support to those affected. Eating disorders have been a concern in the military for years, and the broader issue of disordered eating (irregular and unhealthy eating that includes frequent dieting, fasting, or purging) is a growing problem.

In my own practice as a military dietitian, I’ve seen the effects of disordered eating on Service Members. The chronic dieting, calorie counting, and periods of not eating take their toll, both physically and emotionally. Often, these behaviors show up around weigh-ins and fitness tests.

A Service Member once told me, “I just want to have a healthy relationship with food!” Her feelings capture what many people who struggle with disordered eating experience—they’re tired of their obsession and love-hate relationship with food. They want to enjoy eating but avoid the guilt and shame that come with “cheating” or breaking their diet.

There’s no simple cure for disordered eating, but you can improve your relationship with food. These 5 tips can help.

  1. Don’t label foods as “good” or bad.” Foods don’t hold moral value. Broccoli isn’t “good” and candy isn’t “bad.” They’re just different.
  2. Know your worth isn’t based on the food you eat. Just like foods don’t hold moral value, you aren’t a “good” or “bad” person for your food choices. Eating pizza for dinner doesn’t necessarily mean you made a bad choice.
  3. Check your environment. Try to surround yourself with people who can help you build a better relationship with food, and avoid negative messages from diet culture. Unfollow social media influencers and accounts that encourage food restrictions or promote poor body image.
  4. Eat enough. If you’re always hungry, constantly thinking about food, or battling overwhelming cravings, you’re probably not eating enough. Make sure you eat regularly, and fill up with a variety of foods. Try intuitive eating, and tune in to what your body truly needs.
  5. Think big picture. All foods can fit into a healthy eating pattern. I suggest the 80/20 rule—to eat healthy at least 80% of the time, and eat and drink what you want the other 20%. Balance is key to optimal nutrition.
These strategies might seem hard to follow when diet culture demonizes certain foods and makes you feel bad for enjoying your favorite, less healthy treats. But food offers more than just physical nourishment; it offers emotional nourishment too. I’ll always encourage someone to eat healthy, nutrient-rich foods for performance and health. But it’s also completely okay to eat a cookie for no other reason than because it tastes good, and not because you “earned” it!

If you or someone you know struggles with disordered eating, get help from a healthcare provider you trust or contact the National Eating Disorders Association. You can also work with a registered dietitian to develop a balanced eating plan and create a healthier relationship with food.



Brooks Ford, of the Henry M. Jackson Foundation, is HPRC’s Nutrition Content Lead and a Performance Dietitian for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USU).
* The opinions and assertions expressed herein are those of the author and do not reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.


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