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Actress Rakul Preet Singh is holidaying in Europe with her husband, actor-producer Jackky V Bhagnani and is delighting her followers by sharing pictures from their trips to London and Paris. Her Instagram has become a food lovers’ paradise with pictures of truffle-loaded pizzas, mugs of hot chocolate with whipped cream, mouth-watering cakes and more. But don’t let her social media posts fool you because Singh recently shared a long caption on Instagram about being insecure and dealing with food-related guilt.
Calling it “a hard thing to live in the moment”, the actor’s post read: “This holiday was about letting go of everything… I’ve always been about letting go and enjoying food without feeling guilty, or hitting the track. Struggled with the constant stress of being back.. I have a lot of guilt associated with indulgence and constant noise… but I’m so happy I was able to let it go this year! I was able to enjoy it, whether it was Chinese or fried.
Breaking down what food guilt actually is and describing it as a “negative emotion”, Diksha Athwani, consultant clinical psychologist, Fortis Hospital, Mulund, says, “Food guilt often involves feelings of shame or remorse after consuming certain foods. This feeling is closely linked to what is considered ‘unhealthy’ and ‘nutrition’. A person links his or her self-worth to his or her eating habits or if he or she has internalized rigid rules about ‘good and bad’ foods.
“Food should be a part of our day, but not the majority of our day,” says Dr Neeti Sharma, head of nutrition and dietetics, Marengo Asia Hospital, Faridabad. “Eat a balanced diet,” he adds. If you are eating junk food then modify the diet plan for the day and include a fruit platter, salad or soup in your meal.
She also suggests the importance of being kind to yourself if you’re overeating or eating high-calorie foods. Keep a food diary to be more careful when eating. You can check your calorie intake and also document the dishes you eat.
If, like Singh, you too are experiencing food guilt, Delhi-based counselor Archana Singhal says, “It is important to acknowledge and accept your feelings rather than suppressing the guilt; Recognize this as a natural emotional reaction. Be kind to yourself instead of judging your actions harshly. It is also important to avoid thinking about food, good or bad. If consumed in a balanced manner, all foods can find a place in a healthy diet. It is also important to see it as a part of nutrition and enjoyment of life rather than something to be controlled.
Rakul Preet Singh suggests self-verification. What are the steps to follow?
- Embrace your feelings.
- Accept your feeling as valid, even if you don’t agree with others’ opinions.
- By accepting yourself you can help reduce your need for validation from others.
- Personalize your goals, values and needs over external expectations. This empowers you to feel secure in your choices without needing the validation of others.
- Focus on your growth and appreciate your journey. Gratitude for your efforts can reinforce self-verification from social media and others.
Input by Counselor Archana Singhal
Steps to change your mindset towards food:
- Reframe your thoughts: Instead of thinking of food as an ethical choice, focus on its nutritional value and how it makes you feel.
- Practice self-compassion: Understand that it’s normal to indulge in indulgent foods from time to time if you balance things out. be kind to yourself!
- Focus on long-term health: Change your perspective to prioritize overall health over short-term diet choices.
- Eat mindfully: Pay attention to your body’s hunger and fullness.
- The role of social media: People, whether consciously or unconsciously, seek external validation of food choices and their image. Constant comparison can lead to low self-esteem. Overcome this by establishing values, setting personal goals, and reminding yourself that your worth is not determined by your appearance or diet. Build self-awareness and celebrate personal progress without seeking approval.
Input by Deeksha Athwani, Consultant Clinical Psychologist, Fortis Hospital, Mumbai
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