The third part of our habits series focuses on what drives us to eat. The purpose of this article is to allow you to identify the type of eater you are, most of the time. You might find that you identify with more than one of the "eating types" - this is completely normal. There will be different circumstances which play a part in your eating habits. Understanding this will allow you to become more aware of situations or emotions that might result in you choosing to eat or not to eat. This article isn't aimed towards weight loss or weight gain, it is about becoming more aware of your personal eating habits. If you decide you want to address your eating habits then we will happily provide support, you can click the link at the end of this article.
Many people experience some form of struggle with food/eating at some point during their life. This might be due to something physiological, such as a chronic illness or post surgery. Or your eating type might be strongly linked to emotions such as stress or sadness.
Would you struggle to list everything that you ate today? Do you find it hard to eat enough to maintain your weight? Or, on the flip-side, have you gained weight but you don't know why?
Read on to find out what might be happening and how to work with each of these situations.
If you search for "eating types" on the internet, you will typically be told about: Fun, Fuel, Fog and Storm eaters. From experience, we feel that this list is incomplete. When thinking about clients we have worked with, it resulted in us doubling this list to 8 different types.
Being able to recognise which eating type you lean towards allows you to learn strategies to manage and (if necessary) take control of these moments.
Read the descriptions below, which are in no particular order, and see which you identify with most:
Type #1 - Critical Eaters
This person is very well read on nutrition and health topics. Food choices are made based upon what the person knows to be "healthy", and they tend to be relatively rigid with these choices. There is a higher chance for this person to follow "clean eating" or plant-based eating practices. It isn't uncommon for this type of eater to have tried multiple diets in the past, but that doesn't necessarily mean the person is over/underweight. Thoughts around eating and food choices tend to follow relatively strict rules, which can result in an all-or-nothing attitude.
Possible issues with this eating style:
This person might think that after eating a piece of cake they have ruined all of their hard work ("clean eating") and might find themselves swinging between eating well and having sugar binges.
Can loose the fun / social element of eating.
If you identify with this eating type, these points might be of interest:
Try to relax your rules, just a little bit. It is great to have a focus on your health and choose your food wisely, but don't let it be at the expense of a social event or lead to you punishing yourself.
If you have eaten a food that you consider "unhealthy", instead of allowing the guilt and feelings of failure to take over, consider your diet as a weekly event. If you had to place all of the food you ate this week onto a table, would the one piece of cake really wipe out all of the goodness of the rest of the foods you consumed?
Be kind to yourself. Keep your awareness and your passion for healthy, good food but don't miss out on the fun parts too.
"Nutrition isn't just about eating, it's about learning to live." – Patricia Compton
Type #2 - Sensual eaters
Are you someone who enjoys the fine dining experience? Do you appreciate the creative flavour profiles, the stunning presentation and overall sensory experience? The sensual eater is a person who experiences eating as an absolute pleasure. The whole experience of a meal is about feeding the sensations, possibly more than nourishing the body.
Possible issues with this eating style:
Sensual eaters tend to focus on high quality, luxurious ingredients presented in a unique, beautiful manner. That means that the nutritional balance and portion size is typically not what you would want at every mealtime.
If you identify with this eating type, these points might be of interest:
If you are the sensual eater that will order everything: a starter, main, sides and a dessert, then consider ordering and sharing some of these elements with another person. Especially if this is how you eat on a regular basis.
Small, unbalanced portions can lead to cravings later in the day, so it is important that you have had a decent meal earlier in the day, or that you have a protein-rich snack later on.
As a sensual eater, mindfulness might be a simple practice for you. Enjoy every flavour, texture, smell, appreciate the presentation, but don't forget to listen to your body and recognise when you have had enough to eat, especially if it is a 14 course menu.
Type #3 - Fun eaters
Do you enjoy treating yourself to fun foods? These are typically foods that create a chemical reaction in our brain, offering a surge of dopamine which creates a short-term feeling of pleasure. Fun foods can absolutely be part of normal, healthy eating practices. The key thing to remember is that these foods (typically high in sugar, fat or alcohol) are also generally low in nutrients.
Possible issues with this eating style:
If you suffer with a low mood/depression, you might find that fun foods offer a short-term distraction/numbing of these feelings. It is important to remember that they will not solve the root cause of these feelings. This is a crossover with the emotional eater (see below).
Enjoying fun foods is....fun! However, given the low nutritional value of these foods (sweets, cakes, biscuits, crisps, alcohol), it is important to consider limiting them to certain occasions.
If you identify with this eating type, these points might be of interest:
If you recognise that you have been/are using fun foods to mask your feelings, then take a moment to step back and focus on the true emotions you are experiencing. Understanding what it is exactly that you are feeling might actually put you on a good track to dealing with the root issues, rather than using food as an automatic solution.
Setting boundaries with these foods allows you to continue enjoying them, without turning them into forbidden foods. For example you might have a small treat each day or enjoy 2 fun meals each week.
Type #4 - Fog eaters
There are usually specific times of the day, or locations where fog eating can occur. Fog eating is when you suddenly realise that the family pack of crisps you were snacking on is empty, or the popcorn that you made to last a 2 hour movie is gone in the first 15 minutes. You have no recollection of eating that amount of food and the realisation takes you by surprise.
One of the most commonly reported times for fog eating is in the evening when people sit down (usually to watch TV) after a long day. Numerous studies have shown that when comparing 2 groups pf people, those who are eating while distracted (watching TV/on the computer), eat significantly larger amounts than people who are eating undistracted (and able to recognise feeling full earlier).
Possible issues with this eating style:
This type of eating usually occurs when the person doesn't actually feel hungry. It might be a response to boredom, an automatic habit - i.e. snacking on food as you cook; finishing your kid's snack while you clean the kitchen; eating the fresh bread you just bought as you drive home.
This type of eating isn't usually enjoyable, because you aren't even tasting the food, so it can lead to a feeling of guilt afterwards.
If you identify with this eating type, these points might be of interest:
The most important thing to do if you recognise you are a fog eater, is focus on being aware, always. This is an easy trap to fall into and can be such an automatic habit that it can occur before you realise. Practice slowing down, really think about what you are doing, and if you catch yourself fog eating, make a note of:
where you were
what you were doing
who you were with
how you felt
If you are trying to lose weight, find the trigger to your fog eating to help you recognise a pattern. Being able to avoid at-risk situations can help you address this automatic habit.
Type #5 - Emotional & Hedonic eaters
Although these two types of eaters have been put together they occur in response to different circumstances. Emotional eating is a common term that most people will be familiar with - this is where a person eats in response to an emotion or feeling, usually sadness/loneliness/upset. In this situation the process of eating is to numb an emotion.
The other term used here is hedonic eating. This is a less common term and is the flipside of numbing an emotion - this is about wanting to bring a feeling of joy through eating. As mentioned previously in the "fun eater" section, there can be some crossover here.
Possible issues with this eating style:
When eating is triggered by the want, need or desire to feel pleasure and/or satisfaction, or as a way to numb an emotion, it can lead to binge eating in the form of emotion-triggered over-eating.
The person who struggles with emotion-triggered eating tends to have certain foods labelled as "bad/unhealthy/forbidden" in their subconscious.
If you identify with this eating type, these points might be of interest:
A good first step to take when eating is triggered by the desire to feel joy, is to look at non-food related ways that bring you joy. Work on bringing more moments of joy into your day.
If you tend to use food to numb an emotion, or in response to a feeling, again try to consciously divert your attention from food. It can be helpful to stop thinking of certain foods as "bad/forbidden", because when we forbid ourselves of something, we crave it. By allowing yourself to include certain fun foods into your regular, balanced diet, you may find their appeal declines and you can increase your feeling of control around these foods.
Type #6 - Fuel eaters
If you haven't identified with any of the aforementioned eating types, then it could be that you are fuel eater. This person eats to nourish their body, they are in-tune with their hunger and satiety cues and rarely eat in response to emotional triggers. If you eat a healthy, balanced diet and are aware of the foods you choose - opting for minimally processed foods, a lower sugar intake, only occasional alcohol but are able to enjoy fun foods on occasion, then this is you. This eating type doesn't feel overly consumed when thinking about their daily diet, they eat because they have to and enjoy a bit of everything in moderation.
Possible issues with this eating style:
This eating style can be difficult to adopt. That isn't because the person is doing anything wrong, it is usually the result of a lifetime of hearing/being told conflicting ideals regarding food.
Food is commonly used from an early age as a reward, a punishment or a resolution to soothe upset. These learnt behaviours are hard to un-learn as an adult, however it isn't impossible.
Fuel eaters can become overly consumed with the concept of "clean /healthy eating" - as with the critical eater. This can have a knock-on effect on the social and fun elements of eating.
On the other hand, fuel eaters can become disconnected with the enjoyment factor of eating. This could mean the person would rather take supplements and shakes to get their nutrition, rather than have to bother with cooking and thinking of balanced meals.
If you identify with this eating type, these points might be of interest:
Fuel eating is considered the healthier way to eat, as long as you don't lose the enjoyment factor.
If you want to try to adopt a fuel eating approach, the first step is to look at your personal beliefs around food and how you relate to eating. Then take steps towards enabling yourself to look at food as fuel, rather than a potential reward/comfort.
Another great way to build on your fuel eating is to set yourself the challenge to learn a new recipe to cook each week, enjoy being creative!
Type #7 - Struggling & habitual eaters
Not everyone takes pleasure out of eating. There are lots of people who find the concept of eating a daily challenge. This doesn't just relate to eating disorders such as anorexia nervosa, a person can also have very fixed, habitual eating pattern/routine and they find the thought of deviating from this habit terrifying . This form of disordered eating could mean that the person eats the same meals day in, day out, or maybe they don't let certain foods touch each other on the plate, or they eat at exactly the same time every day.
Possible issues with this eating style:
Nutritional intake can be unvaried, which can lead to a risk of nutrient and total energy deficiency.
There can be a genuine fear around eating which takes time and support to work through.
If you identify with this eating type, these points might be of interest:
If you want help to overcome a disordered eating pattern, or you want to talk to someone in confidence about any struggles you (or someone you know) has with eating then the following organisations have amazing helplines with professionals ready to support you (if non of these links are relevant to you, I am happy to try to help point you in the right direction):
Type #8 - Hormonal eaters
This one is for the ladies that find themselves, every single month, having an internal battle where their brain knows they have eaten enough for the day, however the overwhelming need for something else to eat is screaming in their head. There isn't a lot of research about whether eating certain foods during each phase of your menstrual cycle can help with cravings, mood, energy, sleep etc. However, it is worth becoming aware of how your body changes during the month, and whether there are moments of bad sleep/bloating/low energy/poor mood that could be supported by small changes to your nutrition.
Possible issues with this eating style:
Hormonal eating can be the cause of great frustration. You know how to eat well, you are active and generally fit and well, however you can at times feel like your body has been possessed. You feel a complete loss of control, a loss of will power and it might lead to you feeling great upset, anxiety or even depression.
If you identify with this eating type, these points might be of interest:
If you do find yourself wanting different foods during certain times of the month, pay attention to it. Note it down and look for patterns. If you are craving sweet foods, it is crucial to make sure you are maintaining an even blood sugar by including protein, wholegrains/legumes, healthy fats and a variety of different vegetables at each meal.
During the perimenopause and early menopause your body is going through a lot of changes. Do not be afraid to discuss any changes you have noticed with your doctor. It is possible to manage some symptoms and reduce hormonal eating by making some lifestyle and dietary changes, see the resource created by the British Dietetic Association below.
Alternatively, if you feel at a complete loss and your quality of life is being affected, it could be worth discussing with your doctor whether Hormone Replacement Therapy (HRT) might be right for you.
"Don't let your mind bully your body" June Tomaso-Wood
Learning about your eating style(s) should be eye-opening, but it doesn't have to turn your world upside down. Enjoy learning about yourself, and use what you learn to make the best choices for you!
Have you decided that you would like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.
If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.
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