Tips to help you overcome food obstacles and habits

Navigating our relationship with food isn’t just about understanding nutrition; it’s also about recognizing the obstacles that shape our eating behaviors. A common obstacle that my clients encounter is these hurdles, and it’s not always easy to know how to address them. I wanted to offer some tools to empower you to overcome everyday challenges: leaving food on the plate, feeling compelled to clean your plate, mindless eating, and how modern distractions like social media amplify these habits.

Leaving Food on the Plate: The Struggle Is Real

Many of us have grown up hearing, “Don’t waste food,” or “Think of the starving children.” These messages have ingrained a sense of guilt around leaving food uneaten. But did you know that our tendency to clean our plates often has more to do with habit and conditioning than hunger? According to research, we typically eat 92% of the food we serve ourselves, regardless of hunger cues (Wansink & van Ittersum, 2013).

The Problem with the Clean Plate Mentality

Eating everything on our plates can lead to a disconnect between our body’s hunger signals and our eating habits. Over time, this pattern may contribute to overeating and weight gain. Scripture reminds us in 1 Corinthians 10:31, “Whether you eat or drink, or whatever you do, do it all for the glory of God.” This calls us to honor our body’s signals, even if that means being okay with leaving food behind.

Practical Tips for Leaving Food on Your Plate:

1. Start with smaller portions. You can always serve yourself more if you’re still hungry. Mindful portioning helps reduce food waste and overeating. And plate them on smaller plates.
2. Practice gratitude before meals. Thank God for the food you’re about to receive and ask Him to help you listen to your body’s needs.
3. Save leftovers. Transform your leftover food into a snack or tomorrow’s meal. Being a good steward of food doesn’t mean overeating; it means appreciating what God has provided.

Cleaning Your Plate: A Mindful Shift

Growing up, many of us were praised for “cleaning our plates.” As adults, we may continue this habit unconsciously. But when we focus on external cues, like an empty plate, instead of internal hunger and fullness, it can be hard to honor our body’s needs. According to Dr. Brian Wansink’s research, external cues—like large portion sizes and oversized plates—are major contributors to overeating (Wansink, 2010).

Practical Tips to Break the Clean Plate Habit:

1. Use smaller plates and bowls. Research shows that reducing plate size can help you eat less without feeling deprived (Wansink & van Ittersum, 2013).
2. Pause and pray mid-meal. Taking a moment to reflect can give your brain time to catch up with your stomach, helping you assess your level of fullness.
3. Practice intuitive eating. Focus on the physical sensations of hunger and fullness, and use these cues to guide how much you eat.

Mindless Eating: Distraction, Distraction, Distraction

Mindless eating often happens when we’re multitasking—scrolling on social media, watching TV, or working. We eat on autopilot, barely noticing what or how much we’re consuming. This behavior can lead to overeating and a feeling of dissatisfaction. A study published in Appetite found that distracted eating can increase food intake not only during a meal but later in the day (Robinson et al., 2013).

Why We Turn to Food When Distracted

Social media and other digital distractions stimulate the brain’s reward center, making us crave more dopamine hits. Eating becomes another way to self-soothe. Romans 12:2 encourages us: “Do not conform to the pattern of this world but be transformed by the renewing of your mind.” We can be intentional about how we engage with food and screens.

Practical Tips for Mindful Eating:

1. Eliminate distractions while eating. Create a mealtime routine that prioritizes peace and gratitude.
2. Engage your senses. Before taking a bite, take a moment to appreciate the colors, textures, and aromas of your food. This simple practice can help you savor your meal.
3. Set boundaries for screen time. Allocate specific times to check your phone and turn off notifications during meals.

Emotional Eating: Coping, Bored, and Influenced Eating

Coping Eating occurs when we use food to deal with stress, sadness, or even boredom. In times of emotional distress, turning to food feels comforting, but the relief it provides is often short-lived. Psychology & Health notes that emotional eating can perpetuate a cycle of guilt and shame, making it even harder to manage our emotions healthily (Spoor et al., 2007).

Faith-Based Strategies for Coping Eating:

1. Pray for comfort and strength. Psalm 34:17 reminds us, “The righteous cry out, and the Lord hears them; he delivers them from all their troubles.” Turn to God for peace instead of food.
2. Replace food rituals with faith rituals. Go for a walk while meditating on Scripture, or write in a gratitude journal to process your emotions.
3. Create a “comfort kit.” Fill a box with non-food-related items that bring you joy, like a favorite Bible verse, a cozy blanket, or soothing music.

Bored Eating: Filling a Void

Eating out of boredom often happens when our minds crave stimulation. Proverbs 19:15 says, “Laziness brings on deep sleep, and the shiftless go hungry.” This verse calls us to live actively and purposefully, both spiritually and physically.

Practical Tips to Combat Bored Eating:

1. Schedule engaging activities. Pick up a new hobby, call a friend, or do something that stimulates your mind.
2. Hydrate. Sometimes our bodies mistake thirst for hunger. Drinking water can curb unnecessary snacking.
3. Plan your meals and snacks. Having a set schedule can minimize impulsive eating when you’re bored.

Influenced Eating: Social and Media Pressures

We live in a culture where social media is filled with food trends and influencers promoting everything from indulgent desserts to “must-try” diets. Being bombarded with images of food can create cravings even when we’re not hungry. Research from Eating Behaviors shows that media exposure influences our food preferences and consumption patterns (Turnwald et al., 2017).

Tips for Managing Influenced Eating:

1. Curate your social media feed. Follow accounts that promote a healthy relationship with food and faith rather than those that trigger cravings or diet culture obsessions. If they don’t they influence you to dishonor your temple through food. Click “Unfollow”
2. Ask God for wisdom. Proverbs 2:6 says, “For the Lord gives wisdom; from his mouth come knowledge and understanding.” Seek divine guidance in making nourishing choices.
3. Practice mindful awareness. When you see a tempting food post, pause and assess if you’re genuinely hungry or if you’re being influenced.

In our journey toward honoring God through our eating habits, let’s strive for balance, mindfulness, and gratitude. It’s a continuous process, but with prayer and practical strategies, we can overcome these obstacles and nourish our bodies in a way that glorifies Him. Let’s encourage each other and stay rooted in faith as we transform our relationship with food.

Sources:

• Wansink, B., & van Ittersum, K. (2013). Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied, 19(4), 320–332.
• Wansink, B. (2010). Mindless Eating: Why We Eat More Than We Think. Bantam Books.
• Robinson, E., et al. (2013). Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. Appetite, 70, 147–155.
• Spoor, S. T. P., et al. (2007). Emotional eating and obesity: The influence of depression and emotional eating patterns. Psychology & Health, 22(6), 747–761.
• Turnwald, B. P., et al. (2017). Social and psychological influences on eating behaviors. Eating Behaviors, 24, 79–82.