Day 226 of 365 - Food Integrity
This is a term I had not heard before. It was used in a presentation I listened to about creating healthier food habits. Food integrity refers to your relationship with food and living by the beliefs, values and desires you have developed around food.
The two presenters came from opposite ends of the spectrum, in terms of how they had managed food in the past. One was raised by very health conscious parents. He always did, and still does, enjoy healthy food. The other was someone who described herself as a food addict. She had previously been obese, until she learned about the psychology of eating, changed her habits and learned how to overcome her addiction.
Despite their different backgrounds, both presenters now share similar values and beliefs around food. Both believe that food is the foundation of our health or our disease, depending on the choices we make. Food is also a connection to life and community. Food integrity can also include choices like organic, local, and fair trade foods that don't cause harm to others in their growing or harvesting. We can vote for our choices with our grocery spending.
Each person needs to develop their own integrity around food, based on their own values and beliefs about it. As a foundation, it was suggested that we examine what we love and value about food, and whether the way we eat aligns with that. A few common areas where people get stuck were addressed, along with some practical strategy tips.
For people with addictive tendencies, who crave foods that are not good for them, it helps to understand the psychology. Giving in to cravings is often a response to feeling low or tired. Eating the craved food floods the reward addiction centers in the brain with dopamine, resulting in a soothing, comforting feeling. An example that comes to mind is how sugar is as addictive as cocaine, in terms of the brain response.
Having clear lines and rules around food is fundamental for those with addictive patterns. Developing discipline and structure around eating increases chance of success. Writing down your food for the next day, the night before can help. Also, eating a consistent number of meals per day, abstaining from processed food, eating more vegetables and good protein is a suggested practice. Structure does not need to be complicated, but needs to be practiced. At first, making food rules can feel confining, but with time it becomes easier. More structure yields more freedom.
Another place people get stuck is with habits that are not in their best interests, such as going through a drive-thru every day on the way to or home from work. An alternative is to develop a habit of planning your food and taking it with you. Menu planning and shopping lists can help prevent impulsive purchases.
Social pressures often create another obstacle. Sometimes there is family pressure to eat food which has been lovingly prepared for you. When facing this, it was suggested that we respectfully acknowledge that loving intention while still holding to our own choices. The same approach can be used with peers who want you to relax your eating discipline. Look for openings to share what is important for you and why in a respectful way, without expecting others to change according to your beliefs.
Living in food integrity can be healthy, sustainable and delicious. By making healthier choices now, we have the long term pleasure of good health instead of disease. This seems a more than fair trade off to the short term pleasure of giving in to a craving. Once we are clear about what we want from food, it becomes easier to live in alignment with those values. Food can still be very enjoyable while eating healthy.
The two presenters came from opposite ends of the spectrum, in terms of how they had managed food in the past. One was raised by very health conscious parents. He always did, and still does, enjoy healthy food. The other was someone who described herself as a food addict. She had previously been obese, until she learned about the psychology of eating, changed her habits and learned how to overcome her addiction.
Despite their different backgrounds, both presenters now share similar values and beliefs around food. Both believe that food is the foundation of our health or our disease, depending on the choices we make. Food is also a connection to life and community. Food integrity can also include choices like organic, local, and fair trade foods that don't cause harm to others in their growing or harvesting. We can vote for our choices with our grocery spending.
Each person needs to develop their own integrity around food, based on their own values and beliefs about it. As a foundation, it was suggested that we examine what we love and value about food, and whether the way we eat aligns with that. A few common areas where people get stuck were addressed, along with some practical strategy tips.
For people with addictive tendencies, who crave foods that are not good for them, it helps to understand the psychology. Giving in to cravings is often a response to feeling low or tired. Eating the craved food floods the reward addiction centers in the brain with dopamine, resulting in a soothing, comforting feeling. An example that comes to mind is how sugar is as addictive as cocaine, in terms of the brain response.
Having clear lines and rules around food is fundamental for those with addictive patterns. Developing discipline and structure around eating increases chance of success. Writing down your food for the next day, the night before can help. Also, eating a consistent number of meals per day, abstaining from processed food, eating more vegetables and good protein is a suggested practice. Structure does not need to be complicated, but needs to be practiced. At first, making food rules can feel confining, but with time it becomes easier. More structure yields more freedom.
Another place people get stuck is with habits that are not in their best interests, such as going through a drive-thru every day on the way to or home from work. An alternative is to develop a habit of planning your food and taking it with you. Menu planning and shopping lists can help prevent impulsive purchases.
Social pressures often create another obstacle. Sometimes there is family pressure to eat food which has been lovingly prepared for you. When facing this, it was suggested that we respectfully acknowledge that loving intention while still holding to our own choices. The same approach can be used with peers who want you to relax your eating discipline. Look for openings to share what is important for you and why in a respectful way, without expecting others to change according to your beliefs.
Living in food integrity can be healthy, sustainable and delicious. By making healthier choices now, we have the long term pleasure of good health instead of disease. This seems a more than fair trade off to the short term pleasure of giving in to a craving. Once we are clear about what we want from food, it becomes easier to live in alignment with those values. Food can still be very enjoyable while eating healthy.
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