Managing Your Relationship with Food
This guide provides detailed, broken-down steps to address food challenges, ways to incorporate more foods into your diet, and practical strategies to better understand dietary health. It also includes resources and examples for additional support.
Here's a step-by-step guide to help you manage your relationship with food.
Understand Your Relationship with Food
Why This Matters:
Your relationship with food is shaped by sensory sensitivities, preferences, routines, and emotional factors. Recognising these patterns is the first step toward improving your diet.
Step-by-Step Process to Reflect on Your Relationship with Food:
Identify Food Preferences:
Write down foods you currently enjoy and feel comfortable eating.
Example: “I like plain rice, chicken nuggets, and yogurt.”
Acknowledge Avoided Foods:
List foods you dislike or avoid and consider why.
Example: “I avoid broccoli because of its smell and texture.”
Track Emotional Reactions:
Note how different foods or mealtimes make you feel.
Example: “I feel anxious eating with others but relaxed eating alone.”
Understand Influences:
Consider external factors like social settings, sensory environments, or past experiences.
Example: “I feel overwhelmed in noisy cafeterias, so I avoid eating at school.”
Use a Food Diary:
Keep a detailed log of what you eat, when, and how it makes you feel.
Example: Note the texture, smell, and taste of foods you tolerate versus those you struggle with.
Gradually Introduce New Foods
Introducing new foods requires patience and small, manageable steps.
Step-by-Step Process:
Start Small:
Add tiny portions of a new food alongside your safe foods.
Example: Place a single slice of cucumber on your plate with a meal you enjoy.
Choose Similar Foods:
Introduce foods that are similar in texture, taste, or appearance to ones you already like.
Example: If you like plain rice, try couscous or quinoa.
Experiment with Cooking Methods:
Try roasting, steaming, blending, or grilling to alter texture and flavour.
Example: If raw carrots feel too crunchy, steam them to make them softer.
Pair New Foods with Safe Foods:
Combine a small amount of a new food with a larger portion of something familiar.
Example: Mix a small amount of spinach into a pasta dish.
Repeat Exposure:
Repeatedly try the same food in different contexts to build familiarity.
Example: Try a new fruit (like mango) in smoothies, salads, and on its own.
Use Positive Reinforcement:
Reward yourself for trying new foods.
Example: Treat yourself to a favorite activity after tasting a new vegetable.
Manage Sensory Issues
Strategies for Managing Sensory Sensitivities:
Textures:
Use blenders, mashers, or food processors to create smoother textures.
Example: Blend fruits and vegetables into soups or smoothies to reduce chunkiness.
Flavours:
Start with milder versions of foods and gradually build intensity.
Example: Begin with mild cheddar cheese before trying stronger cheeses like parmesan.
Smells:
Reduce exposure to strong odours by ventilating your kitchen or eating cold versions of foods.
Example: Eat chilled roasted vegetables instead of steaming hot ones.
Visual Presentation:
Arrange foods neatly and in small portions to make them less overwhelming.
Example: Use bento boxes with separate compartments for different foods.
Focus on Balanced Nutrition
What Is a Balanced Diet?
A balanced diet includes a variety of nutrients to keep your body healthy. This typically involves:
Fruits and Vegetables: Aim for at least 5 portions daily.
Proteins: Include lean meats, fish, eggs, tofu, beans, or lentils.
Carbohydrates: Focus on whole grains like oats, brown rice, or wholemeal bread.
Fats: Choose healthy fats like nuts, seeds, and avocados.
Dairy or Alternatives: Include calcium-rich options like milk, cheese, or fortified plant-based alternatives.
Step-by-Step Process to Build a Balanced Diet:
Use the Plate Method:
Divide your plate into:
Half vegetables or fruits.
A quarter lean protein.
A quarter whole grains.
Incorporate Nutrient-Rich Snacks:
Choose healthier alternatives to increase variety and nutrition.
Example: Replace crisps with roasted chickpeas or apple slices with peanut butter.
Plan Simple Meals:
Focus on meals with minimal ingredients.
Example: A meal with grilled chicken, steamed broccoli, and mashed potatoes.
Gradually Add Variety:
Introduce one new food group at a time.
Example: Add a serving of fruit to your breakfast before working on lunch options.
Learn About Nutrition:
Use apps or websites to understand food groups and portion sizes.
Address Emotional and Psychological Factors
Anxiety or negative experiences around food can be addressed with gradual exposure and emotional support.
Expanded Strategies:
Set Realistic Goals:
Start with small, achievable steps, like trying one new food per week.
Create a Safe Eating Environment:
Minimise distractions, noise, or bright lights.
Example: Eat in a calm, quiet room with dim lighting.
Understand Food-Related Anxiety:
Reflect on past experiences that may influence current eating habits.
Practice Relaxation Techniques:
Use deep breathing or mindfulness before meals.
Visual Supports:
Use visual aids like food charts or photos to plan meals.
Incorporate More Foods and Nutrients
Strategies for Gradual Diversification:
Blend Foods into Existing Dishes:
Add spinach to a smoothie or grated carrots to spaghetti sauce.
Try Combination Foods:
Use familiar flavours with new foods.
Example: Dip new vegetables into a favorite sauce or dressing.
Experiment with Sauces and Spices:
Add mild spices or sauces to make foods more appealing.
Cook Together:
Engage in meal preparation to increase interest in new foods.
Seek Support If Needed
If you’re struggling, seek help from professionals or organisations.
Who to Contact:
Dietitians or Nutritionists:
Request a referral from your GP to a registered dietitian.
Occupational Therapists (OTs):
OTs can help with sensory integration related to food.
Charities:
National Autistic Society (NAS): Provides advice on food-related sensory issues (www.autism.org.uk).
Beat (Eating Disorder Support): Offers resources for managing disordered eating (www.beateatingdisorders.org.uk).
Local Autism Support Groups:
Connect with groups for shared experiences and advice.
Use Tools and Resources
Apps and Websites for Food Exploration and Nutrition:
Yummly:
Customisable recipes based on preferences.
MyFitnessPal:
Helps track nutrition and plan meals.
NHS Eatwell Guide:
Sensory App House:
Apps for calming and sensory exploration (www.sensoryapphouse.com).
Practice Self-Compassion
Making dietary changes takes time and patience.
Tips for Self-Compassion:
Celebrate small wins, like trying a new food or preparing a meal with diverse ingredients.
Accept that setbacks are part of progress and not a failure.
Final Thoughts
By following this detailed guide, you can gradually improve your diet, address sensory and emotional challenges, and build a healthier relationship with food. Use the provided resources and seek professional support when needed to help you on this journey.