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Orthorexia

With these 10 tips you can overcome your fear of 'wrong' food

Orthorexia, the compulsive drive to eat 'healthily', can quickly become a burden. It's not about enjoyment but about controlling food, which weakens body and mind over time. But how do you recognise when healthy eating goes to extremes, and what can you do about it?

Allow yourself deliberate exceptions

Occasionally eat foods you normally avoid, such as fast food or sweets. This can loosen the inner compulsion to eat 'healthy' all the time and help you develop greater flexibility.

Stop labelling foods as 'good' or 'bad'

Avoid strictly categorising foods. In principle, any meal can be part of a balanced diet as long as portions are reasonable.

Keep a food diary

Write down what you eat and how you feel. This helps you spot patterns and understand how orthorexia influences your thinking and behaviour.

Practice mindful eating

Eat slowly and without distractions like TV or your smartphone. Notice taste, texture and fullness deliberately to restore your connection to food and become more relaxed automatically.

Plan regular breaks without thinking about food

Spend time on other activities where food doesn't play a role, such as walking or pursuing a hobby. This prevents you from constantly preoccupying yourself with food.

Enjoy your meals without perfectionism

Take time to prepare and eat your dishes, but let go of the expectation of perfect ingredients or flawless preparation. Focus on flavour and how you feel, not on the 'right' food.

Set realistic goals

Don't expect everything to change at once. Small steps, like trying a new food, are valuable and build your confidence in a more flexible eating pattern.

Use special occasions intentionally

At celebrations, outings or on holiday, allow yourself to try all kinds of food without guilt. This helps you learn to see food as enjoyment and part of life, not just an obligation.

Reduce the time you spend researching foods

Set a time limit for reading nutrition labels. No longer spending hours checking things frees your mind and prevents food choices from becoming an obsession.