What does a healthy relationship with food and eating look like?

Written By Gabriel Ng

According to Nutrition Australia, a healthy relationship with food involves enjoying a variety of nutritious foods from the five main food groups each day, staying hydrated with plenty of water, and moderating foods high in saturated fats, sugar, and salt. It's not just about nutrition, though—food plays a social role too. Sharing meals with others, trying new cuisines, and participating in cultural or celebratory traditions like birthdays, Christmas, Chinese New Year, or Ramadan are all important aspects of healthy eating.

The National Eating Disorders Collaboration (NEDC) adds that a healthy relationship with food also includes:

  • Eating regular meals and snacks

  • Incorporating a variety of foods from all food groups

  • Consuming an appropriate amount of food to meet your individual health and development needs

  • Being comfortable eating alone or with others

  • Eating with flexibility, spontaneity, and enjoyment

  • Listening to your body’s signals of hunger and fullness

  • Having an eating pattern that doesn't disrupt your daily life

Dieting and Disordered Eating

In contrast, an unhealthy relationship with food is often characterized by strict dieting or disordered eating behaviors. These, along with body dissatisfaction, are among the most common risk factors for developing an eating disorder.

Some signs of disordered eating include:

  • Restricting food intake, either in quantity or variety

  • Following strict food rules or rituals, such as avoiding certain foods or rigid meal times

  • Skipping meals

  • Binge eating (eating large amounts of food in a short time while feeling out of control)

  • Eating in secret

  • Inducing vomiting

  • Misusing diet pills, laxatives, diuretics, or enemas

Why are dieting and disordered eating harmful?

Research in Australia and New Zealand shows that young people who diet are at significantly higher risk of developing an eating disorder. Moderate dieters are five times more likely, and severe dieters face an 18-fold risk compared to non-dieters.

Other risks associated with disordered eating and dieting include:

  • Metabolic changes that can lead to binge eating

  • Fatigue and poor sleep quality

  • Symptoms of depression and anxiety

  • Reduced ability to manage stress

  • Feelings of guilt, shame, and low self-esteem

  • Social withdrawal due to fear of eating in public

  • Nutritional deficiencies

  • Osteoporosis or osteopenia

  • Gastrointestinal issues like constipation or diarrhea

  • Headaches and muscle cramps

  • In girls, dieting increases the risk of obesity compared to non-dieters

Eating disorders are serious mental health conditions with potentially severe, even life-threatening, medical complications. They affect people of all ages and backgrounds, and it's estimated that around one million Australians live with an eating disorder each year, which is about 4% of the population. Many more people experience disordered eating that doesn’t meet the criteria for a full eating disorder.

Early detection of disordered eating by GPs or mental health professionals is crucial in preventing the development of full-blown eating disorders. Early intervention can also help restore healthy eating habits and a balanced relationship with food.

If you or a loved one is struggling with disordered eating or symptoms of an eating disorder, you may be eligible for a GP Eating Disorder Treatment Plan (EDP). This plan provides access to up to 40 psychological services and 20 dietetic services over a 12-month period.

Rowena Hong is an ANZAED-credentialed eating disorder clinician who offers treatment for adults dealing with disordered eating, binge eating, bulimia nervosa, and other specified eating disorders.

If you need support, feel free to contact her for a consultation.

Gabriel Ng