Nutrition Intelligence - Relationship with Food
Relationship with Food
There are many relationships everyone needs to develop and maintain in life. Some are necessary, while others are optional; some are simple, while others are complex. Relationships with partners, friends, and colleagues are often complex. Throughout life, these choices are optional—we can choose our friends, change jobs to have new colleagues, decide with whom to partner, or even choose not to marry. Relationships with finance are necessary but can be straightforward (simply spending earnings). The relationship with food, however, is absolutely essential (a person with an average first-world lifespan will eat about 80,000 times in their lifetime) and complex (considering health, weight control, diet, allergies, mood, social factors, exploring the world, family traditions, culture, fun, cravings, alcohol that entices, enriches, and encloses us…). Let’s introduce a framework based on five attributes to break down the complexity of the relationship with food. Using these attributes, we will present five eating modes to provide insights into nutrition intelligence.
1. The fuel attribute. This attribute of food represents energy supply, thereby meeting our bodies’ physical needs. Calories are the unit of food energy. Every person has a BMR (basal metabolic rate), which ranges from 1500 to 4000 calories a day, depending on factors such as gender, genetics, and body composition. A gram of fat provides nine calories, whereas a gram of protein or carbohydrate provides four calories. It’s easy to consume enough calories to meet the BMR. The fuel attribute doesn’t require much conscious effort, as our biology naturally drives us to eat enough to get by (consider how difficult it is to eat less when losing weight). The human body is also highly efficient at absorbing various foods as fuel. Inuit tribes eat seals and ptarmigan (a grey bird), while Amazonians consume cassava (similar to potatoes), and East African Maasai tribes traditionally drink cow’s blood. If we think of the human body as a machine that can convert seal, cassava, and cow’s blood into the same chemical molecules to power itself, it’s pretty remarkable. Food supplies fuel through this remarkable machine.
2. The nutrition attribute. The nutrition attribute of food indicates its ability to provide building blocks, such as chemical molecules, that support body structure and function. Contrary to early nutrition science beliefs that a calorie is a calorie regardless of its source, the origin and composition of food are critically important because they must meet the body’s needs to operate optimally. The body is a remarkable machine that can absorb a wide variety of foods (remember the seal and cow blood), and converts intake into a suitable form to aid functions (for example, transamination, which breaks down glucose to construct non-essential amino acids, or lipogenesis, which breaks down fats to produce lipids for hormones). However, even this incredible machine has limitations; it cannot make everything on its own. There are 18 amino acids that our bodies cannot synthesise and must be obtained from food. We cannot produce vitamin C, E, A, K, and most B vitamins, all of which are vital for numerous metabolic processes. We cannot make dietary fibre, which is essential for digestion. We cannot synthesise minerals such as iron, zinc, calcium, and magnesium—crucial for the formation of essential amino acids. Therefore, it is necessary to consume these nutrients through diet. Furthermore, the ratio and composition of the foods we eat matter; it’s not only about including these nutrients but also about consuming them in the proper proportions. For instance, a novice bodybuilder might overconsume protein (I have 3 chicken breasts every day!) but underconsume fibre, leading to suboptimal digestion.
3. The craving attribute. If the fuel attribute of food fulfils the need for energy, then the craving attribute satisfies the need for comfort. When we’re not hungry but still want to eat, we’re seeking pleasure. Pleasure is a product of evolution. When an organism consumes high-energy-density food, the reward system in the brain produces a feeling of pleasure; as a result, the organism is more likely to seek the same energy-rich foods. The reward system-driven motivation causes cravings, while energy-driven motivation causes hunger. Hunger and craving can act independently, which explains why, even when we’re full and do not need energy, we can still eat numerous snacks to satisfy cravings. Sometimes, it is difficult to distinguish between hunger and craving (for some people, unfortunately, always affected by exposure to an obesogenic environment; see the “Obesogenic World” section). There are a few ways to tell. First, hunger develops gradually, while craving appears suddenly. If by 5 pm we want some food but not too eagerly, and by 6 pm we really desire a large meal, that is probably hunger. Conversely, if suddenly we feel “I need an ice cream,” then that’s more like a craving. Second, the triggers of hunger and craving differ. If we eat because of low energy or a grumbling stomach, it may be hunger. If we eat because we’re bored, sad, stressed, or even triggered by seeing something (like a large double juicy burger with extra cheese for just $9.95!), then it’s a craving. In fact, boredom and stress are such common triggers of overeating that they are regarded as major factors contributing to obesity[1]. Third, the type of food we desire differs between hunger and craving. When hungry, we tend to want a variety of foods. Cucumber and carrot? Not too bad. When we’re not hungry and craving enjoyable food, we only seek high-sugar, high-fat, fancy-looking snacks (how snacks are designed). Imagine feeling bored after dinner and wanting to eat something. Cucumber and carrot? Absolutely not. Doritos and cheese crackers? Gimme a full bag.
4. The novelty attribute. The novelty of food refers to its capacity to provide novel sensory and emotional experiences. Food allows us to explore different cultures and origins, thereby discovering the world through taste, texture, and aroma, all of which extend beyond mere nutrition or energy. Food has a rich cultural background, similar to language and music. Therefore, certain ingredients immediately transport us to other parts of the world. Miso-wasabi-based cuisines evoke Japan, whereas tortiglioni and chilli represent Central America. Ginger with five spices reminiscent of Chinese culture, whereas saffron and rose water offer a taste journey to the Middle East. The crunchiness, crispness, and chewiness are powerful sensations that give us memorable experiences, much like music conveys emotion and language conveys meaning.
5. The connection attribute. The connection attribute of food refers to its ability to foster bonds and emotional closeness. I remember one of my daughter’s toys can sing a song: “The more we dine together, together, together, the merrier we will be.” I believe the song has its wisdom. Eating together provides biological, emotional, and cultural mechanisms that strengthen trust and bonds, thereby creating lasting relationships. When we eat and talk, our brains release oxytocin (the hormone also released when we hug or cuddle pets), which makes the people we eat with more trustworthy. Eating together is often tied to cultural traditions. The story of Qu Yuan is always a nice story to tell during the Dragon Boat Festival season while eating Zongzi in our family. A shared cultural background creates a shared identity that bonds people. Eating provides a safe and comfortable environment for us to reveal our weaknesses and worries and to share laughter and experiences, which, in turn, is a powerful way to create psychological we-ness. The large amount of nonverbal communication (passing salts, eye contact, gestures, and smiles) and reciprocity (preparing the table and clearing it) also strengthen group cohesion. Therefore, cherish the time you eat together with your loved ones, and create opportunities to dine with those you would love to share a journey with.
The self-care mode. This mode of relationship with food prioritises fuel and nutrition. People in this mode prioritise the amount of energy and nutrients a food provides. They deprioritise food comfort (craving attribute), experience (novelty attribute), and bonding with others (connection attribute). For example, bodybuilders usually count calories very strictly. The amounts of carbohydrates, protein, and fat are carefully measured. A 5-gram tolerance of inaccuracy is what defines an elite bodybuilder[2]. For individuals recovering from injury or surgery, strict nutritional needs also require a self-care routine. As I write this paragraph, I am in an 8-week weight loss phase, and I am also in self-care mode (I prepare the week’s food in one go and store it in containers, with grams of food labelled on them).
Self-care mode is, by definition, not enjoyable, since the feeling-good aspect (eating tasty food, having fun while eating with others) is not the top priority. However, for most people who choose to be in self-care mode, unless you have very serious reasons (elite athletes, major medical conditions), you can still blend other attributes in. For example, when calorie counting, you can still have meals with friends, just take your prepared food. If taking a container of food to restaurants seems too awkward, order the simplest ingredient dish (200g steak with no sauce), so your fuel and nutrition metrics can still be calculated.
The holiday mode. This relationship with food focuses on connection, cravings, and novelty. During holidays, we see people we don’t often see, making connection even more important. Most cultures have traditions of celebrating with large meals and gatherings of family and friends. Turkey on Thanksgiving is much bigger than chicken. Whole roasted lamb is a common traditional dish in Middle Eastern cultures. Chinese people celebrate Chinese New Year’s Eve with a large meal, often three to four times the size of a normal dinner. The exchange of stories, happiness, and joy is the core of the celebration. When travelling during holidays, we want to try new things. How does authentic matcha ice cream taste? A trip to Japan will give the answer. What’s the most authentic Bosh flavour? Let’s go to Russia or Eastern Europe. Even those with the healthiest mindsets switch from self-care to holiday mode.
The holiday mode is not strictly speaking nutritionally healthy (recall how many people complain about holiday weight after Christmas). It is entirely OK if we treat holiday mode as a holiday. This means the mode should be distinctive, brief, and temporary. Most of the time, we should not be in holiday mode, as excessive, unbalanced food intake will do more harm than good.
The Autocruise mode. This mode prioritises craving, or better said, it simply follow-your-heart eating. Bored? Okay, let’s have some cakes. Saw a commercial on TV about chocolate while watching YouTube? Oh, I have chocolate on the shelf, let me grab a piece. Not sure what to eat tonight? Order whatever UberEats has on sale. This is the most problematic mode. I firmly believe food is immoral (there’s no such thing as bad food. A bag of potato chips can save lives for those trapped in caves). However, the consequences of eating food differ substantially. It can improve your mood, keep your body in good condition, and sharpen your mind, or it can make you lazy all day, bad-tempered, and a diabetic-soon-to-be. There's a saying that if you don’t prioritise your own needs, someone else will. Autocruise mode is precisely the case in which people don’t prioritise nutrition, allowing the convenience and appeal of less healthy food to take over.
1. The fuel attribute. This attribute of food represents energy supply, thereby meeting our bodies’ physical needs. Calories are the unit of food energy. Every person has a BMR (basal metabolic rate), which ranges from 1500 to 4000 calories a day, depending on factors such as gender, genetics, and body composition. A gram of fat provides nine calories, whereas a gram of protein or carbohydrate provides four calories. It’s easy to consume enough calories to meet the BMR. The fuel attribute doesn’t require much conscious effort, as our biology naturally drives us to eat enough to get by (consider how difficult it is to eat less when losing weight). The human body is also highly efficient at absorbing various foods as fuel. Inuit tribes eat seals and ptarmigan (a grey bird), while Amazonians consume cassava (similar to potatoes), and East African Maasai tribes traditionally drink cow’s blood. If we think of the human body as a machine that can convert seal, cassava, and cow’s blood into the same chemical molecules to power itself, it’s pretty remarkable. Food supplies fuel through this remarkable machine.
2. The nutrition attribute. The nutrition attribute of food indicates its ability to provide building blocks, such as chemical molecules, that support body structure and function. Contrary to early nutrition science beliefs that a calorie is a calorie regardless of its source, the origin and composition of food are critically important because they must meet the body’s needs to operate optimally. The body is a remarkable machine that can absorb a wide variety of foods (remember the seal and cow blood), and converts intake into a suitable form to aid functions (for example, transamination, which breaks down glucose to construct non-essential amino acids, or lipogenesis, which breaks down fats to produce lipids for hormones). However, even this incredible machine has limitations; it cannot make everything on its own. There are 18 amino acids that our bodies cannot synthesise and must be obtained from food. We cannot produce vitamin C, E, A, K, and most B vitamins, all of which are vital for numerous metabolic processes. We cannot make dietary fibre, which is essential for digestion. We cannot synthesise minerals such as iron, zinc, calcium, and magnesium—crucial for the formation of essential amino acids. Therefore, it is necessary to consume these nutrients through diet. Furthermore, the ratio and composition of the foods we eat matter; it’s not only about including these nutrients but also about consuming them in the proper proportions. For instance, a novice bodybuilder might overconsume protein (I have 3 chicken breasts every day!) but underconsume fibre, leading to suboptimal digestion.
3. The craving attribute. If the fuel attribute of food fulfils the need for energy, then the craving attribute satisfies the need for comfort. When we’re not hungry but still want to eat, we’re seeking pleasure. Pleasure is a product of evolution. When an organism consumes high-energy-density food, the reward system in the brain produces a feeling of pleasure; as a result, the organism is more likely to seek the same energy-rich foods. The reward system-driven motivation causes cravings, while energy-driven motivation causes hunger. Hunger and craving can act independently, which explains why, even when we’re full and do not need energy, we can still eat numerous snacks to satisfy cravings. Sometimes, it is difficult to distinguish between hunger and craving (for some people, unfortunately, always affected by exposure to an obesogenic environment; see the “Obesogenic World” section). There are a few ways to tell. First, hunger develops gradually, while craving appears suddenly. If by 5 pm we want some food but not too eagerly, and by 6 pm we really desire a large meal, that is probably hunger. Conversely, if suddenly we feel “I need an ice cream,” then that’s more like a craving. Second, the triggers of hunger and craving differ. If we eat because of low energy or a grumbling stomach, it may be hunger. If we eat because we’re bored, sad, stressed, or even triggered by seeing something (like a large double juicy burger with extra cheese for just $9.95!), then it’s a craving. In fact, boredom and stress are such common triggers of overeating that they are regarded as major factors contributing to obesity[1]. Third, the type of food we desire differs between hunger and craving. When hungry, we tend to want a variety of foods. Cucumber and carrot? Not too bad. When we’re not hungry and craving enjoyable food, we only seek high-sugar, high-fat, fancy-looking snacks (how snacks are designed). Imagine feeling bored after dinner and wanting to eat something. Cucumber and carrot? Absolutely not. Doritos and cheese crackers? Gimme a full bag.
4. The novelty attribute. The novelty of food refers to its capacity to provide novel sensory and emotional experiences. Food allows us to explore different cultures and origins, thereby discovering the world through taste, texture, and aroma, all of which extend beyond mere nutrition or energy. Food has a rich cultural background, similar to language and music. Therefore, certain ingredients immediately transport us to other parts of the world. Miso-wasabi-based cuisines evoke Japan, whereas tortiglioni and chilli represent Central America. Ginger with five spices reminiscent of Chinese culture, whereas saffron and rose water offer a taste journey to the Middle East. The crunchiness, crispness, and chewiness are powerful sensations that give us memorable experiences, much like music conveys emotion and language conveys meaning.
5. The connection attribute. The connection attribute of food refers to its ability to foster bonds and emotional closeness. I remember one of my daughter’s toys can sing a song: “The more we dine together, together, together, the merrier we will be.” I believe the song has its wisdom. Eating together provides biological, emotional, and cultural mechanisms that strengthen trust and bonds, thereby creating lasting relationships. When we eat and talk, our brains release oxytocin (the hormone also released when we hug or cuddle pets), which makes the people we eat with more trustworthy. Eating together is often tied to cultural traditions. The story of Qu Yuan is always a nice story to tell during the Dragon Boat Festival season while eating Zongzi in our family. A shared cultural background creates a shared identity that bonds people. Eating provides a safe and comfortable environment for us to reveal our weaknesses and worries and to share laughter and experiences, which, in turn, is a powerful way to create psychological we-ness. The large amount of nonverbal communication (passing salts, eye contact, gestures, and smiles) and reciprocity (preparing the table and clearing it) also strengthen group cohesion. Therefore, cherish the time you eat together with your loved ones, and create opportunities to dine with those you would love to share a journey with.
***
Now that the five food attributes are defined, let’s develop the framework describing the relationship with food. When prioritising different attributes, we enter various modes of food relationship: self-care mode, holiday mode, autocruise mode, bonding mode, and zen mode. We will use a radar diagram to represent these modes visually. If you have played any role-playing video game that includes a diagram showing characters’ attributes (strength, agility, intelligence, vitality), the diagram we will use is very similar.
The self-care mode. This mode of relationship with food prioritises fuel and nutrition. People in this mode prioritise the amount of energy and nutrients a food provides. They deprioritise food comfort (craving attribute), experience (novelty attribute), and bonding with others (connection attribute). For example, bodybuilders usually count calories very strictly. The amounts of carbohydrates, protein, and fat are carefully measured. A 5-gram tolerance of inaccuracy is what defines an elite bodybuilder[2]. For individuals recovering from injury or surgery, strict nutritional needs also require a self-care routine. As I write this paragraph, I am in an 8-week weight loss phase, and I am also in self-care mode (I prepare the week’s food in one go and store it in containers, with grams of food labelled on them).
Self-care mode is, by definition, not enjoyable, since the feeling-good aspect (eating tasty food, having fun while eating with others) is not the top priority. However, for most people who choose to be in self-care mode, unless you have very serious reasons (elite athletes, major medical conditions), you can still blend other attributes in. For example, when calorie counting, you can still have meals with friends, just take your prepared food. If taking a container of food to restaurants seems too awkward, order the simplest ingredient dish (200g steak with no sauce), so your fuel and nutrition metrics can still be calculated.
The holiday mode. This relationship with food focuses on connection, cravings, and novelty. During holidays, we see people we don’t often see, making connection even more important. Most cultures have traditions of celebrating with large meals and gatherings of family and friends. Turkey on Thanksgiving is much bigger than chicken. Whole roasted lamb is a common traditional dish in Middle Eastern cultures. Chinese people celebrate Chinese New Year’s Eve with a large meal, often three to four times the size of a normal dinner. The exchange of stories, happiness, and joy is the core of the celebration. When travelling during holidays, we want to try new things. How does authentic matcha ice cream taste? A trip to Japan will give the answer. What’s the most authentic Bosh flavour? Let’s go to Russia or Eastern Europe. Even those with the healthiest mindsets switch from self-care to holiday mode.
The holiday mode is not strictly speaking nutritionally healthy (recall how many people complain about holiday weight after Christmas). It is entirely OK if we treat holiday mode as a holiday. This means the mode should be distinctive, brief, and temporary. Most of the time, we should not be in holiday mode, as excessive, unbalanced food intake will do more harm than good.
The Autocruise mode. This mode prioritises craving, or better said, it simply follow-your-heart eating. Bored? Okay, let’s have some cakes. Saw a commercial on TV about chocolate while watching YouTube? Oh, I have chocolate on the shelf, let me grab a piece. Not sure what to eat tonight? Order whatever UberEats has on sale. This is the most problematic mode. I firmly believe food is immoral (there’s no such thing as bad food. A bag of potato chips can save lives for those trapped in caves). However, the consequences of eating food differ substantially. It can improve your mood, keep your body in good condition, and sharpen your mind, or it can make you lazy all day, bad-tempered, and a diabetic-soon-to-be. There's a saying that if you don’t prioritise your own needs, someone else will. Autocruise mode is precisely the case in which people don’t prioritise nutrition, allowing the convenience and appeal of less healthy food to take over.
The bonding mode. The bonding mode prioritises connection. It can also be called club mode, because people eat to achieve a shared goal. For example, athletes training for the same game or event sometimes eat together, especially if they are in a training camp. The nutrition and fuel attitude is looked after while strong connections are built. When we have a business meal, we are also in bonding mode, because the food we eat is less important, but the connection built during the meal is the goal. People with certain dietary preferences due to health, cultural, and religious reasons would choose to eat together to create bonding. There are Buddhist background vegetarian restaurants (they taste good, I tried a few times) allowing people to discuss their religions. Their online meetups for people with kidney concerns who eat with a special diet are also examples. The bonding mode can also lead to bad bonding. Alcoholics usually find it harder to stay sober if they meet their alcoholic friends. In fact, the famous 12-step Alcoholic Anonymous framework to help people remove from alcohol addiction clearly encourages avoiding old drinking friends.
The first four modes all have clear priorities. There is no good or bad mode, as long as the choice of mode is conscious. Even for autocruise mode, as long as it is a deliberate choice (I choose to eat whatever I like for a few days, to celebrate my big life achievements), it is completely justifiable. With this conscious mindset, let’s build the last mode: the Zen mode.
The first four modes all have clear priorities. There is no good or bad mode, as long as the choice of mode is conscious. Even for autocruise mode, as long as it is a deliberate choice (I choose to eat whatever I like for a few days, to celebrate my big life achievements), it is completely justifiable. With this conscious mindset, let’s build the last mode: the Zen mode.
The Zen mode uses fuel and nutrition attributes as its baseline. Baseline means it always considers the fuel and nutrition aspects of the food. Basically, the Zen mode takes self-care as its core. The difference between Zen mode and self-care mode is that Zen mode allows flexibility in other attributes. Want to have a big meal with friends tonight to enjoy the connection? Sure. Of course. Just remember, don’t eat too much during that meal, or at least have something healthy in the next few days to compensate. On holiday for the last couple of days and eating a lot of novel but sugar-rich foods? No problem at all, highly worthwhile. Just try to get back to the basics of nutrition when you return from holiday. Had a bad day and need some comforting food? Just grab that extra creamy cheesecake from the fridge. Only to remind ourselves, this cheesecake is a treat, not an everyday thing. Family really sick of seeing me (calorie restricting) eating chicken breasts and broccoli every day? Let’s take the family out for a nice dinner, and go back to broccoli and chicken later.
The principle of Zen mode is self-awareness and conscious choice. We choose to eat certain foods for various reasons, but we know we will return to caring for our bodies by eating healthy.
The principle of Zen mode is self-awareness and conscious choice. We choose to eat certain foods for various reasons, but we know we will return to caring for our bodies by eating healthy.
[1] Stress, emotional eating, and obesity
Dallman, M. F., Pecoraro, N. C., & la Fleur, S. E. (2005).
Chronic stress and comfort foods: Self-medication and abdominal obesity.
Brain, Behavior, and Immunity, 19(4), 275–280.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658316/
[2] Boredom, emotional triggers, and overeating
Moynihan, A. B., van Tilburg, W. A. P., Igou, E. R., Wisman, A., Donnelly, A. E., & Mulcaire, J. B. (2015).
Eaten up by boredom: Consuming food to escape awareness of the bored self.
Frontiers in Psychology, 6, 369.
https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00369/full
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