A healthy relationship with food is one that is based on meeting your nutritional needs, not necessarily your emotional requirements. Choosing foods for health and wellness means making balanced meals, selecting healthy food choices when eating out and ensuring optimal intake of nutrients each day. Some helpful tips to help you make the best food choices possible:

1. Plan. Set a weekly menu for meals for the week on a Sunday with a shopping list, and ensure you have ingredients for at least the first few days. Stick the menu somewhere handy – in the kitchen or in your phone to refer to and check shopping lists when out

2. Get into a routine – aim to eat three main meals a day, with snacks if required. Breakfast is especially important – it helps to break the fast from the night before and kick start metabolism, and can set you up for a day full of energy, health and well-being. Eat a substantial breakfast, a generous lunch and a lighter dinner

3. Be prepared. Carry healthy snack choices when leaving the house to resist temptation. Nuts, hard boiled eggs and protein smoothies are easy options, whilst mini quiches and chicken drumsticks can be made in bulk and frozen in individual portion sizes to take out

4. Eat and spend time with people that support healthy eating. If family members tend to make less healthy choices when meeting up, suggest a non-food activity such as walking or outdoors play

5. Have a support system in place if you feel a craving for unhealthy food, call a friend or family member, get outside and take 5 deep breaths, or drink a glass of water

6. Sit down to eat every meal. Chew slowly and mindfully, savour each mouthful’s flavour and sensations. Slowing down helps the brain to register fullness, and also promotes healthy and optimal digestion. Focus on food as a pleasure to share with family and friends

7. Learn to manage stress. Many of our food choices are driven by emotional reactions rather than a physical need. Learn to differentiate between these needs, and recognise when your stress may be alleviated by other means – try exercise, laughter, meditation, yoga or breathing techniques until your cravings pass

8. Reward yourself with non-food treats when healthy food and exercise goals are met. Spend time with friends or family, book a massage, or enjoy some quiet time having a bath, reading a book or taking a walk

9. Create structure. When a meal is finished, clear up, leave the table and put leftovers away to avoid picking. Brushing teeth after the evening meal also helps to signal the end of eating
10. Accept yourself. Avoid self-criticism and setting yourself up for failure with unrealistic goals and expectations. Bodies come in all shapes and sizes, and good health and nutrition is ultimately more important than a number on a scale

Get great Nutritional Advice from Karen Ball