Establishing a Healthy Relationship with Food: Everything in Moderation

Food is more than just energy, it’s a key factor in physical and mental well-being. Yet, many people struggle with restrictive diets, guilt around eating, or cycles of overeating and restriction. Developing a balanced approach to nutrition—centered on moderation—not only supports long-term physical health but also contributes to improved mood, energy, and resilience.

Everything in Moderation

The principle of “everything in moderation” is strongly supported in nutritional science. Diets that emphasize balance rather than restriction are linked with better long-term adherence and reduced risk of disordered eating behaviors (Mann et al., 2007).

• Restrictive dieting often backfires. Studies show that extreme food restriction increases the likelihood of binge eating and cravings (Polivy & Herman, 1985).

• Moderation supports sustainability. Allowing flexibility—such as occasional “enjoyment foods”—helps individuals maintain healthy eating patterns without psychological stress (Westenhoefer, 2001).

• Quality matters more than perfection. Evidence suggests that dietary patterns emphasizing mostly whole foods, such as the Mediterranean diet, are more beneficial than rigidly excluding certain foods (Sofi et al., 2010).
  

Baileys Tips: Try the 3 bite approach. Give yourself 3 bites to enjoy the unhealthy treat. You shouldn't feel like you can’t enjoy a few bites of your own birthday cake!

Another tip I actively try to implement everyday is focusing on what I CAN eat. I can eat an abundance of protein, I can eat delicious yummy salads, I can eat healthy yogurt bowls, etc. instead of focusing on what I “cant” or “shouldn’t” eat. 

How Nutrition Affects Mental Health

What you eat doesn’t just impact your physical health—it also influences how you feel, think, and manage stress. Here are some practical ways nutrition affects your mental well-being:

1. Steady energy = steady mood

• When you eat mostly refined carbs or sugary foods, your blood sugar spikes and crashes. That “crash” often feels like irritability, brain fog, or fatigue.

• Eating balanced meals with protein, healthy fats, and fiber keeps your energy and mood more stable throughout the day.

2. Nutrients that help you feel your best

• Omega-3 fats (from salmon, chia seeds, walnuts) can support brain health and may reduce symptoms of depression.

• B vitamins (from leafy greens, eggs, and whole grains) help your body produce brain chemicals that regulate mood.

• Magnesium (from nuts, beans, and dark chocolate) can help your body handle stress better.

3. Your gut and your brain are connected

• The bacteria in your gut actually send signals to your brain. A diet rich in fruits, vegetables, and fiber feeds the “good bacteria,” which is linked to lower anxiety and better mental clarity.

• Adding probiotic-rich foods like yogurt, kefir, or sauerkraut can also support a healthier gut—and in turn, a healthier mind.

4. Processed food and mood swings

• Diets high in processed snacks, fried foods, and added sugars are tied to more mood swings, higher stress, and even greater risk of depression over time.

• This doesn’t mean you can’t enjoy them—it just means they’re best in moderation so they don’t take away from the foods that actually make you feel better.

Baileys Tip: I know those facts are a lot to think about when eating. It is valuable information and something to keep in mind, however I know from a practical stand point, a lot of us aren’t thinking about how eating salmon will help with your depression. My tip for you is to focus on eating whole, unprocessed foods! No need to overthink it! Notice how your body feels on a whole foods diet!

Bailey’s Practical Steps for a Balanced Approach

1. Focus on what you CAN eat!

2. Try to eat the rainbow in every meal. Meaning, eat a variety of colorful foods.  

3. Intuitively eat: listen to your hunger cues. Don’t eat if you’re not hungry. This might take time to understand your body. If your relationship with food has been hindered for a long period of time, your mind to hunger cues might not be as apparent. If you struggle with not having hunger cues, talk to someone about it, either a Dr, therapist, or even a friend or coach (I’m always available for you!)

4. HYDRATE!! If you aren't drinking enough water, you can easily mistake dehydration for hunger symptoms. You will get hunger cues that seem more dramatic than they are. Your body is telling you it needs something. Ask yourself if you have had enough water, and when the last time you ate was. 

5. Eat your meals at the dinner table with no phones and no TV!! A lot of overeating can happen when our brains are distracted from phones/TV. 

6. Eat your guilty pleasure snack with intention. Don’t stand in front of the fridge and eat your guilty pleasure. Eat it with intention at the dinner table. You will find you eat a lot less of it. It wont feel as “naughty” if you intentionally eat it.

Final Thought

A healthy relationship with food is not about rigid rules, restriction, or guilt—it’s about moderation, nourishment, and sustainability. By eating a balanced diet that stabilizes blood sugar, supports gut health, and provides essential nutrients, you not only fuel your body but also strengthen your mental health. Food is both medicine and joy, and embracing moderation allows it to fully support a healthier, happier life.

Bailey’s Last Word: 

This topic is deeply personal to me, and if you’re someone who struggles with building a healthy relationship with food, I want you to know you’re not alone. I want to open up and be a little vulnerable, because I believe that honesty can truly help someone who needs it.

I’ve battled an eating disorder for over 12 years. It’s something that will always be a part of me, and while I’ve made progress, I still experience ups and downs in my relationship with food. That’s the reality of healing—it isn’t linear.

If you don’t personally struggle with disordered eating but find yourself having a hard time with food or your body image, I encourage you to reach out and talk to someone about it. It could be a friend, a trusted doctor, therapist, a loved one, or even me—I’m always here to listen and support. The moment you open up, you begin to take back control of your thoughts and habits, which leads to a healthy fulfilling life!

 - Coach Bailey