Behavioural Nutrition: More than just the food we eat
- Esther Parker
- Jan 9
- 6 min read
When we think of nutrition, our minds often jump to "sure, that means food!", so fruits, vegetables, proteins, and the occasional indulgent dessert. Interestingly, we don't always think about the reality of what we really eat. Our brains are very good at selecting certain information to remember, which is one of the many reasons that eating for good health can be so difficult!
When we think of nutrition, we don't always think about the nutrients or the complex world of what impacts our food choices.
Behavioural nutrition delves into the question of why we eat what we eat, exploring the motivations, habits, societal values, beliefs, cultures, and even hormones and moods that shape our food choices. Understanding these factors is essential for fostering long-term, healthy eating behaviours and improving overall wellbeing.
The Psychology of Eating
At the heart of behavioural nutrition is the idea that food choices are rarely just about hunger. Our eating behaviours are deeply intertwined with our emotions, psychological states, and mental health. For instance, stress, anxiety, or sadness can drive us to seek comfort in high-sugar or high-fat foods; we call this phenomenon “emotional eating.” The pleasure centres in our brain are activated when we eat these foods, providing a temporary mood boost. Don't discount that - this information about food choices and your emotions is an essential step to understanding your food patterns and making changes.
In another way, positive emotions can also influence eating habits. Celebratory meals, family gatherings, religious events or date nights often involve indulgent or special foods, creating strong emotional associations. And that is good! However, sometimes these patterns can become ingrained, leading us to seek out certain foods to replicate these feelings outside of those special events.
Cultural and Societal Influences
Culture plays a significant role in shaping our food preferences and behaviours. For example, traditional dishes passed down through generations often carry emotional and cultural significance. In many societies, food is a symbol of love, hospitality, and community. Refusing a meal may even be perceived as rude, regardless of whether you’re hungry or not. As a child you may have been told to finish everything on your plate, regardless of fullness. Now as an adult, these patterns remain.
Societal values and trends also exert immense pressure on our eating choices. In recent years, the rise of wellness culture has glorified certain diets and foods, while demonising others. Social media platforms bombard us with images of “perfect” meals, fitness influencers, and diet trends like intermittent fasting or ketogenic diets. These ideals can create unrealistic expectations, leading to feelings of guilt or inadequacy when our eating habits don’t align. I am personally quite tired of seeing young, very slim nutrition influencers (in very little clothing), promoting certain ways of 'clean eating'. I'd like to see more average-sized humans cooking affordable, nutritious meals.. but hey, I'm biased.
To that point, accessibility and socioeconomic factors play a huge role in food choices. Healthy food options can often be more expensive or less accessible in certain areas (or incomes), leading to reliance on processed or fast foods. Research has shown time and time again that there is a complex interplay between societal structures and individual food choices. The takeaway, it may not be your fault!
Habits and Patterns
Many of our food choices are habitual, shaped by routines established in childhood. Breakfast might automatically mean cereal or toast because that’s what we grew up eating. Snacks might mean a packet of crisps or biscuits because they’ve always been a quick, easy option.
I once got really distressed by a social media video of a foster mother preparing snacks for a new foster child entering her home, because all of the snacks were chips, chocolate or lollies. After getting over my initial judgement, I listed to the foster mum explain that these were often the only safe foods for a child coming from a traumatic home situation, and this would help them transition and feel safe with their new family. I took a dose of humble pie and learned something that day.
Breaking these habits can be challenging, even when we consciously decide to eat healthier. Our brains are wired to seek out familiarity and convenience, and habits often operate on autopilot. This is why behavioural nutrition emphasises gradual changes—replacing one habitual food with a slightly healthier option—to create sustainable improvements over time.
The Role of Hormones
Our hormones have a powerful influence on what and when we eat. For example, the hormones ghrelin and leptin regulate hunger and satiety. Ghrelin, often called the “hunger hormone,” signals the brain when it’s time to eat, while leptin tells us when we’re full. However, these signals can be disrupted by factors like sleep deprivation, stress, or highly processed foods, leading to overeating. Many of my clients are not hungry for breakfast. This suggests that normal hunger cues have been disrupted which tells me a lot about their stress, digestion and even sleep.
Similarly, hormonal fluctuations can impact food cravings. Women often experience heightened cravings for carbohydrates or sweets during certain phases of their menstrual cycle due to changes in oestrogen and progesterone levels. Hormonal conditions such as polycystic ovary syndrome (PCOS) or thyroid imbalances can also affect appetite and metabolism, further complicating food choices.
The Impact of Beliefs and Values
Personal beliefs and values heavily influence eating behaviours. For example, someone who prioritises environmental sustainability might choose a plant-based diet, while another who values traditional practices might stick to family recipes.
Religious beliefs also play a role. Dietary restrictions, such as avoiding pork, eating kocher or halal will shape lifelong eating patterns. These values and beliefs often transcend mere nutrition, connecting people to their identity and community.
Moods and Food
Our moods can dramatically influence not just what we eat, but how we eat. Feeling rushed or overwhelmed might lead to mindless eating, where we consume food quickly without paying attention to portion sizes or satiety. On the other hand, feeling relaxed and content can encourage mindful eating, where we savour each bite and tune in to our body’s hunger and fullness cues.
Chronic mood conditions, such as depression or anxiety, often disrupt eating behaviours. Some people may lose their appetite entirely, while others might turn to food for comfort. These behaviours can create a vicious cycle, as poor nutrition further exacerbates mood imbalances.
Changing Behaviour: Practical Tips
Understanding the factors that influence eating behaviours is the first step in making lasting changes. Here are some practical strategies based on behavioural nutrition principles:
Identify Triggers: Keep a food diary to track what you eat, when you eat, and how you feel. This can help identify emotional or situational triggers for unhealthy eating.
Practice Mindful Eating: Slow down and focus on your meals. Pay attention to the flavours, textures, and your body’s signals of hunger and fullness.
Plan Ahead: Preparing meals in advance can reduce the temptation to reach for unhealthy options when you’re busy or stressed.
Reframe Food Choices: Instead of labelling foods as “good” or “bad,” focus on how certain foods make you feel. For instance, choose foods that energise and nourish you.
Address Emotional Eating: Find alternative ways to cope with stress or negative emotions, such as exercise, meditation, or talking to a friend.
Seek Support: Work with a nutrition professional to develop a personalised plan that takes your lifestyle, preferences, and challenges into account.
The Bigger Picture
Behavioural nutrition reminds us that food is not just fuel for the body; it’s also deeply tied to our emotions, habits, and environment. By exploring the complex interplay of motivations, beliefs, and societal influences, we can develop a more compassionate and holistic approach to eating.
Rather than focusing solely on what we eat, let’s consider why we eat the way we do. This shift in perspective can empower us to make choices that not only nourish our bodies but also align with our values, emotions, and overall wellbeing.
Practical Activity: A Solo Date
Here's an activity I used to ask my uni students to do. It will start you thinking about your relationship with food:
Find a day where you can enjoy a quite meal, alone
For this meal, you are not allowed phone, a book, tv, friend, family member, podcast, music... nothing!
Prepare your meal (breakfast, lunch or dinner) and bring it to the table and enjoy your meal
At the end, you may get a notebook/phone to note down the following:
How did that feel?
Was a bored/sad/hurried/relaxed/anxious/frustrated/calm...?
Did I eat quickly, slowly? Was this the same as usual when I have other things around me?
Did I finish my meal, or leave some?
Is my belly content, still empty or overfull?
How was my brain during this meal? What did I think about?
What other things did I observe?
Comments