Constant problems with eating can have a negative impact on mental and physical health and even on social relationships.

However, it is possible to develop a more positive relationship with food, as Skylar Weir, clinical nutritionist at UCHealth Yampa Valley Medical Center, explains below.

Language matters: Instead of labeling food as “good” or “bad,” Weir encourages people to take a more neutral approach to food.

“We want to use language that is not so harsh and not so morally motivated,” Weir said.

For example, if a hard day at work results in chips and ice cream for dinner, it can quickly lead to judgment and frustration. Instead, Weir recommends showing kindness and understanding by telling yourself, “Maybe I didn’t make the most nutritionally optimal choice, but I’ve been really busy.”

Weir also advises patients to avoid labeling entire food groups as “good” or “bad.”

“Many people think carbs are bad, vegetables are good, proteins are safe and fats are scary,” says Weir. Instead, she encourages them to see carbs as energy, vegetables as support, proteins as building blocks and fats as protectors.

When food is just food, it loses its appeal and temptation.

“If we change our perception that foods are either good or bad and instead see them as neutral, we can choose foods more intuitively based on how they affect us,” Weir said.

Nutrition through supplementation: Instead of eliminating or restricting foods from a patient’s diet, Weir makes suggestions for supplementing nutrients.

“I always work on the principle of nutrition by supplementation,” Weir said. “If your breakfast is oatmeal with brown sugar, let’s look at how we can make that a more balanced meal by adding a little more fiber, antioxidants, healthy fats and protein.”

People who want to lose weight or control their weight are often surprised that they may have more success by improving the quality, nutritional value and enjoyment of their meals than by following restrictive diets.

Mindful Eating: Weir encourages people to pay attention to the foods they eat and to consider whether each food is satisfying, filling and enjoyable.

“We want to find out what our food preferences are and what our food rules are,” Weir said. “Do we like to eat salad for lunch because we like the crisp, fresh texture of the salad and it makes us feel good, or do we eat it because we’ve been told we need to eat salad for every lunch to lose weight?”

Allowing yourself to eat what you want can ultimately lead to eating foods that satisfy and nourish your body.

The 80/20 principle: ““The more we see nutrition as a constant practice rather than something we have to be perfect at all times, the more accessible and easier it becomes,” says Weir.

This is where the 80/20 principle comes into play: Weir encourages patients to focus on consuming fruits, vegetables, fiber, protein and healthy fats 80% of the time.

“We have that other 20% of time to enjoy the foods we love,” Weir said.

Numerous benefits: Eating more intuitively can bring a number of benefits.

“I usually get feedback like, ‘Wow, I feel like I have more energy, my mood is better, I feel more connected to my community and I’m more present,'” Weir said. “Some clients have even said they’ve lost weight without feeling restricted.”

And it can be fun.

“Joy is also a nutrient,” Weir said. “Food is a big part of being human and we want to remember that it’s OK to feel joy when we eat.”