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Food Guilt: How to Eat Without Shame

Make it beautiful. Whatever you’re going to eat, bring an element of beauty, grace and dignity to the experience. Set the table with utensils and napkins, maybe flowers or candles, too. Arrange your meal on a plate in whatever way you find most visually appealing. There’s nothing elegant or dignified about standing in front of an open refrigerator, furtively spooning chocolate chip ice cream from the carton and into your mouth. If you’re going to eat ice cream, serve it in small, lovely dishes (or anything besides the carton). Sit down at the table and really eat your ice cream.

Savor it. The last time you had a massage, did you rush the therapist, urging him or her to go faster, to just get it over with? Probably not. The same goes for any pleasurable experience, be it a trip to Provence or a memorable erotic encounter — you don’t want the experience to end, and the last thing on your mind is rushing. But that’s often what it looks like when we use food for pleasure: we eat hurriedly, even frantically, as if we’re racing to get it over with. The next time you decide to eat for pleasure,  savor the moment: Maintain a leisurely approach, chew slowly, taste each flavor, enjoy the textures. Be exquisitely conscious of the entire experience.

Really get into it. We’re afraid if we really get into food, the pleasure will be so overwhelming that we’ll never stop eating. But some studies suggest that women who get less pleasure from eating actually eat more. In one study, as women overate and gained weight, they subsequently derived less pleasure from eating — but they still continued to eat more. They were chasing that first high they got from food. Conversely, women who are really into food — who find robust pleasure in a well-designed meal — actually eat less. It’s as if they’re so acutely aware of the experience, their senses are sated long before their physical hunger is.

Release the shame. In my experience, some women would rather talk about their sex lives than their food lives; they feel guilty about the hidden chocolate bars, the binges, the bags of chips and boxes of cookies furtively consumed in a shame-filled spree. Even a shocking number of “normal” eaters are bound up by guilt, fear and shame; we know too much about food — the sugar, trans fats and pesticides. It’s hard to be fully receptive to pleasure when a big hunk of your brain is screeching “Dear God, have you gone mad? What are you thinking, eating that?!” Or the low, menacing whisper that says “You are so bad. I am ashamed of you for eating that.” If you choose to eat a food you love — food that brings you pleasure — eat it slowly and mindfully, bring an element of beauty and grace to the experience. Tell the voices that they’re not invited to the party.

Find other pleasures. It’s okay to love food — to find joy in eating — but keep it in perspective. For all its sensory pleasures, food is ultimately fuel, not entertainment. While it can (and should) delight the palate and stimulate the senses, it’s no substitute for human touch, goals reached, adventures had and love fallen into. But it does make a pleasant way to power yourself through such endeavors.

Read More:
How to Become an Intuitive Eater

Read more: Blogs, Diet & Nutrition, Eating for Health, Fitness, General Health, Inspired Eating, , , , , , ,

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Lisa Turner

Lisa is a chef and nutritionist with more than 30 years of professional experience and formal training in food, nutrition and product development. She’s written five books on food and nutrition and is the creator of The Healthy Gourmet iPhone app, and has been a featured blogger for many national sites, including Huffington Post and Whole Foods Market. Lisa is a faculty instructor at Bauman College of Culinary Arts and also teaches food and nutrition classes and workshops to individuals and corporations. She's a black belt in Ninjutsu, an active volunteer in the Boulder Valley school lunch system, and an avid wild food forager.


+ add your own
11:07AM PDT on May 7, 2011

love my food

6:10AM PDT on Apr 15, 2011

my problem is I need to learn to eat slowwwlyyy

5:51PM PDT on Mar 13, 2011

Good article, thank you!

1:02AM PST on Mar 3, 2011

just when i eat chocolate

6:44AM PST on Feb 23, 2011

just cooking up some points for the animals ...

6:26PM PST on Feb 13, 2011

I love to eat :-)

2:52AM PST on Feb 13, 2011

It's all in moderation.

11:35PM PST on Feb 10, 2011

Enjoy your food. Take your time.

12:09PM PST on Feb 7, 2011

Proud to be 99% vegan. Carbon and Karmic footprint very soft.

12:17AM PST on Feb 7, 2011

Great is OK to enjoy food...really.....

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