Make Peace With Food
Making peace with food is the third principle of Intuitive Eating after rejecting the diet mentality and honoring your hunger (Tribole & Resch, 2020). What it means to make peace with food is to give your self permission to eat and putting all foods on a level playing field. This means no more labeling foods as "good" and "bad" or "healthy" and "unhealthy."
Why Labeling Matters
Have you ever noticed that when you say a food is "bad" or that you "shouldn't eat that," that when you do finally eat that food you feel guilt, shame, and possibly ate more than planned? This is because of the power given to foods when we label them. When we label a food as "bad," it can become more desirable. When this happens, there is the chance you obsess over the item and when you do finally eat the food, are not mindful, potentially leading to overeating (Tribole & Resch, 2020).
5 Steps to Make Peace with Food
Evelyn Tribole M.S., R.D. and Elyse Resch M.S., R.D., F.A.D.A., C.E.D.R.D came up with 5 steps to make peace with food.
1. Pay attention to the foods that are appealing to you and make a list.
2. Put a check by the foods you actually do eat, then circle the foods you have been restricting.
3. Give yourself permission to eat one forbidden food from your list, then buy this food at the store or restaurant.
4. Check in with yourself to see if the food tastes as good as you imagined. If you find you really enjoy it, continue to give yourself permission to buy it.
5. Make sure you keep enough of the food in your kitchen so that you know it will be there when you want it.
(Tribole & Resch, 2020
Step 5 might sound scary. From my personal experience I can tell you It works. In the past I thought I would never be able to have candy bars In the house without binging on them. Now, I can buy a box of candy bars from the store and they sit in the pantry for months because I know I can have them, but I don't feel that I need to have them all the time.