10 things that define my relationship with food.
Below are some of my key evidence-based food philosophy principles. Some may resonate with you, while others may not—and that’s okay. At the very least, I hope they offer food for thought (pardon the useless f*cking pun).
1. Understand Your ‘Why’
Take a step back and ask yourself: Why do I want to improve my nutrition? And really think about this. Don’t settle for your first answer—dig deeper. Ask yourself “why” at least three times:
- I want to lose weight. Why?
- Because I want to feel good. Why?
- Because I want to be a better partner, parent, or athlete.
Great—now we have something to work with.
Uncovering your true motivation helps you stay grounded when things get tough. A strong “why” will keep you moving forward when the going gets hard.
2. Everyone Is Different
No two people have the same relationship with food. Your background, lifestyle, energy demands, strengths, and weaknesses are unique. What works for someone else may not work for you, and that’s perfectly fine. Avoid the pressure to copy someone else’s approach. You’re running your own race, not theirs. Focus on your journey and what feels right for your body and mind.
3. Be Calorie-Aware, Not Calorie-Obsessed
Calories matter, but they’re not the whole story. Social media often glorifies extreme tracking, but unless you’re a bodybuilder prepping for competition, you don’t need to live like one. Educate yourself about energy balance, but don’t let it consume you. Food is more than numbers. Build awareness, but maintain flexibility. You’re a human, not a calculator.
4. Eat Balanced Meals
When in doubt, prioritize meals that are:
✔️ High in fiber
✔️ Rich in protein and healthy carbs
✔️ Full of fruits and vegetables
✔️ Contain a little bit of fat
This simple structure will get you 90% of the results you’re looking for. While there are nuances for specific goals like sports performance, a balanced approach provides a strong foundation for overall health.
5. Focus on Adding, Not Restricting
Many people approach nutrition with a “cutting out” mindset—eliminating entire food groups or panicking about certain foods. Instead, think about what you can add to your meals.
- More fruits and vegetables?
- More protein?
- More variety?
Ask yourself: What can I add to this meal or snack to make it better for me? By focusing on what fuels and serves you, you’ll naturally create a healthier, more enjoyable relationship with food.
6. Learn to Cook and Experiment
You eat every day—so learning to cook is one of the most valuable skills you can develop. You don’t need to be a gourmet chef, just willing to try. Keep experimenting with new recipes, even simple ones. Don’t fear making mistakes; it’s part of the process. The more you experiment, the more confident and empowered you’ll feel in the kitchen.
7. Limit Alcohol and Processed Foods
Research shows that excessive alcohol and highly processed foods don’t support long-term health. While they have their time and place, they should be consumed in moderation.
Alcohol, in particular, can take a toll on your body—from the moment you start drinking to the end of the hangover. Educate yourself and aim to build a lifestyle where these are occasional indulgences rather than daily staples.
8. Avoid Labeling Foods as ‘Good’ or ‘Bad’
Food is just food. Don’t think of it as inherently “good” or “bad.” Instead, consider your goals, circumstances, and how a particular food fits into your plan.
Sometimes, a bag of chips with friends can be more nourishing emotionally than a salad eaten in isolation. It’s about making the right decision for the right moment—not attaching moral judgments to food.
9. Manage Sleep, Stress, and Exercise
Even the best nutrition plan will crumble without adequate sleep, stress management, and exercise. These are the pillars that support your overall health.
You can’t fuel a car with flat tires—so make sure these areas are prioritized alongside your food choices.
10. ‘Win the Next Ball’
In sports, you’re taught not to dwell on the last play—focus on the next one. The same applies to food.
Don’t let one meal dictate your mindset for the day or week. Avoid the “I’ll start next Monday” trap or restrictive crash diets. Instead, focus on making the next meal the best it can be for that moment.
Progress is built meal by meal, not in extremes.
Final Thoughts
Your relationship with food is dynamic, personal, and ever-evolving. It’s okay if some of these ideas resonate with you while others don’t.
What matters most is finding an approach that works for you—a philosophy that aligns with your goals, lifestyle, and values.
Food is not just fuel; it’s a way to celebrate, connect, and care for yourself. Take the time to build your philosophy and make it your own.