207. 饮食自由并非你所想的那样

我认为人们对于饮食自由的目标感到不确定，或者不想追求它，其中一个最重要的原因，是他们对饮食自由会是什么样子、包含哪些内容有着错误的想象。

One of the biggest reasons I believe people are uncertain about the goal of food freedom or wanting to achieve it is actually because of how people think food freedom will be and what they think it entails.

而这些想法很大程度上来自于社会对它的讨论方式，或者其他人为他们所理解的饮食自由所做的描述。

And a lot of that comes from the way that society talks about it or the way that other people present their version of food freedom.

但这些描述实际上都是巨大的误解。

But a lot of those presentations are actually huge misconceptions.

饮食自由与你所看到的截然不同，因为它更少关乎你身体上做了什么，而更多关乎你内心的感受。

Food freedom is very different than what you may see about it because it's less of what you're physically doing and actually more of how you internally feel.

这正是我想在这期播客中向你解释的——不仅澄清这些误解，还要告诉你真正拥有饮食自由是什么感觉。

That's exactly what I want to explain to you in this podcast, not only the misconceptions, but also what it's actually like to be having food freedom.

如果这正触动了你，我很高兴你在这里。

So if that is calling to you, I'm glad that you're here.

我的名字是莫莉·佩奇。

My name is Mallory Page.

我是你的注册营养师，也是《看似饮食文化》播客的主持人，我帮助你对抗饮食文化，从而真正找到最适合你的饮食、运动和与身体相处的方式。

I'm your registered dietitian and host of the Seems Like Diet Culture podcast where I help you to push against diet culture so that you can truly figure out what way of eating, moving, being in your body works best for you.

最近我对此话题感到非常热情，因为如果我们回溯到2020年，食物自由曾经非常流行。

And I've been feeling really passionate about this topic lately just because if we go back to like 2020, food freedom was really popular.

但现在这个时候，它显然没那么流行了。

Now, right in this time, it's definitely less popular.

甚至我觉得，人们现在对食物自由的谈论方式非常负面。

And even I think people talk about food freedom in a very negative way.

几乎所有人都认为，食物自由就是吃所谓的不健康食物。

Almost like all food freedom is, is just eating quote unquote unhealthy foods.

比如披萨、意大利面、甜甜圈，当你拥有食物自由时，你就只吃这些，而食物自由对你有害。

So pizza and pasta and donuts and when you have food freedom that's just all you eat and food freedom is bad for you.

或者人们把它看作一种缺乏自律或轻浮的行为，但食物自由从来就不是这些。

Or people look at it as almost this kind of undisciplined or frivolous thing And food freedom never was those things.

我认为，在食物自由非常流行的那个时期，很多人主要分享的是吃甜甜圈和披萨这类食物自由的元素。

I do think that during this time when food freedom was really popular, a lot of people posted mainly about the elements of food freedom that were eating the donuts and the pizza.

我的意思是，我知道我自己也这么做过，这在一定程度上是对当时过度强调健康话题的一种反拨。

I mean, I know even I did this and that was partially a push back to how much health centered conversation there was.

所以在那时，展示这一点非常重要：是的，你可以吃甜甜圈，同时感觉状态绝佳。

So it was really important at that time to show, yeah, you can eat the donut and feel your absolute best.

这甚至也是我分享的目的。

And that was even my goal in sharing.

但当这类内容泛滥，人们不断看到时，就可能产生一种误解，认为食物自由就是全部如此，而食物自由后期更细致的层面更复杂，也更不吸引人。

But then when there becomes a saturation of that type of content and people see it all the time, it can also be almost this idea that that's what food freedom is in totality and the more nuanced pieces of food freedom that come more towards the end of your journey are more complicated and they're also less sensational.

看到有人说‘食物自由也包括吃沙拉’，这并不够刺激。

It's not as exciting to see someone say food freedom is also eating the salad.

是啊，没错。

It's like, sure.

但这是事实。

But that is true.

食物自由实际上根本不是关于你吃哪些食物。

Food freedom is actually not at all about the foods that you eat.

在一个理想的世界里，食物自由包含各种不同类型的食物，这是否理想？

Is it ideal in a perfect world to have food freedom involve all different types of foods?

是的。

Yes.

但现实是，食物自由不可能对每个人都是那样。

But the reality is food freedom can't look like that for everyone.

有些人患有乳糜泻。

Some people have celiac disease.

有些人对食物过敏。

Some people have food allergies.

有些人出于非紊乱饮食的原因选择植物性生活方式。

Some people choose to live a plant based lifestyle outside of disordered eating.

有些人有神经多样性，使他们在面对某些食物或食物质地时感到困难，也有些人就是不喜欢某些食物。

Some people have neurodivergence that make them struggle a lot with certain foods or food textures, and some people just don't like certain foods.

因此，说食物自由涉及这些特定食物，或必须呈现某种样子，不仅具有误导性，而且在许多方面都是不准确的。

So to say that food freedom involves these specific foods or that it looks a certain way is not only misleading, but it's inaccurate for a multitude of different reasons.

那么，如果我们进一步思考，我们就会问：食物自由到底是什么样子？

So then if we were to take that further, we then ask, Well, what does food freedom look like?

所以，它可能表现为吃各种不同的食物。

So it can look like having all of the different foods.

它可能表现为想吃什么就吃什么，想什么时候吃就什么时候吃。

It can look like eating whatever it is that you want when you want it.

它可能表现为外出吃饭时点一份汉堡。

It can look like going out to eat and ordering the burger.

同时，它也可能表现为知道哪些食物对身体不太友好，从而减少食用这些食物的频率。

And also, it can look like knowing when there are foods that aren't feeling best for your body and not having them as frequently.

它可能表现为外出时点一份沙拉，因为那就是你此刻想吃的。

It can look like going out and ordering the salad because that's what you're craving.

它可能表现为非常多不同的样子。

It can look like a ton of different things.

但真正不同的是，你在做这些事情时的感受。

But the difference is actually how you feel when you're doing these things.

这一点至关重要，不仅因为它有助于定义食物自由的真正含义——我稍后会和你进一步探讨，而且因为它才是真正让食物自由具有吸引力的关键。

And that is so critical, not only because it helps to define what food freedom really means, which I'm going to do more with you in a second, but also because it is what truly makes food freedom motivating.

因为我相信，你们中的一些人听到这些会感同身受，你们可能并不想念某些食物，或者至少在你们饮食失调的某个阶段，确实有过这种情况。

Because I'm sure some of you listening to this can resonate with the idea that you probably don't miss eating certain foods or at least you've had a time in your disordered eating where that's happened.

如果你并不认同这一点，那也完全没关系。

And if you don't resonate with that, that's totally okay too.

但为了说明这一点，我记得在自己患正念饮食障碍和饮食失调的初期，我真心实意地并不想吃某些食物，也不怀念它们。

But just to illustrate this, I remember in the very beginning years of my orthorexia and disordered eating, I genuinely, in my heart of hearts, did not want to or miss eating certain foods.

我真觉得我只想吃那些我认为可以接受的、健康的食物。

I truly felt like I only want to eat these foods that I believe are okay, you know, suitable, healthy to eat.

我会 obsess 地不断寻找替代品。

I would obsess about making constant alternatives.

我真的很迷恋自己的生活方式，对吃别的东西毫无兴趣。

I really felt enamored by my lifestyle and I was not interested in eating other things.

现在回想起来，我知道我的身体其实渴望那些食物，但我的大脑完全关闭了对这些信号的感知。

Now, down, I now know that my body was craving those things, but my mind was so shut off from it that I wouldn't even receive my body's cues.

而且，当时我也无法看清，自己这种极端的饮食方式对生活造成了多大的负面影响。

And a lot of this was also not being able to see outside of my stringency how much this was impacting my life negatively.

但关键是，如果你当时告诉我食物自由是值得的，你难道不怀念吃糖果吗？我会对你说：不，我一点都不怀念吃糖果。

But the point is, if you tried to tell me in that moment that food freedom is worth it, don't you miss eating candy I would say to you no I don't miss eating candy at all.

所以那时你这么说对我毫无作用，老实说，当时几乎没有什么能让我摆脱那种心态，因为我还没准备好改变。但至少，当我开始变得开放一些时，真正促使我改变的并不是那些我怀念的食物，而是其他更深层的东西。

So that wouldn't do anything for me and granted at this time honestly there was not much that would have gotten me out of the mindset I wasn't ready to change But at the very least once I started to be more open it still wouldn't have been to eating certain foods that I missed that really made me want to change.

当你拥有食物自由时，你能获得那些更深层的体验。

It was the deeper things that you get to have when you have food freedom.

比如，对我而言，能够在大学时参加朋友的生日聚餐。

So, for example, for me, being able to go out to dinners for my friend's birthdays in college.

我根本做不到这一点。

I literally couldn't even do that.

有时候，即使被邀请了我也去不了，或者根本没人邀请我，因为我对自己吃的东西太过严格。

Sometimes either was invited and couldn't go or wasn't even invited because I was so strict about what I ate.

这确实让我感到难过。

And that did make me sad.

我感觉自己在饮食选择上完全无法灵活，无法在食堂有特别菜品时随性吃点什么，也无法一整天不时刻想着食物。

It was feeling like I couldn't be flexible in terms of my food options to do spontaneous times where I ate something different when the dining hall had it or that I couldn't just go throughout the day without thinking about food.

那时，每一口食物都让我觉得无比艰难。

It was how every single step of food felt hard.

真正困扰我的是那些藏在表面之下的问题——如果我能去参加即兴的聚餐或朋友的生日晚餐，留下那些回忆；如果我能更专注地与他人共餐，而不是时刻想着食物。

It was these things that were going on underneath the surface that if there was a remedy to them, if I was able to go out on the spontaneous meals or for the birthday dinners and make those memories or be more present when I was eating with others or not think about food all the time.

而我认为，这就是饮食自由。

And I thought that was food freedom.

我意识到：哦，这正是我想要的。

I would recognize, oh, that's what I want.

有趣的是，当你真正实现了这种自由，想吃什么就吃什么，反而会成为这种自由的副产品。

And the cool thing about it is that then the food freedom of eating what it is you truly want can come as a byproduct of that.

但你也可以主动去培养它。

But you can also build into it.

我第一次去参加朋友的生日晚餐时，依然很严格，但能去参加本身就已经让我感到自豪。

So the first time that I went out for someone's birthday dinner, I still was more stringent, but I was proud of myself for even going.

后来，我开始在生日聚餐上吃披萨了。

And then it built into that I was having pizza at a birthday dinner.

因此，这也让目标显得更切实可行，因为你接下来可以采取的一步是：好吧，我要去参加生日聚餐，即使我还没点到可能代表我心目中食物自由的那道菜，也没关系。

So that makes the goal feel more tangible too, because you can take the next step of, you know what, I'm going to go to the birthday dinner and it's okay if I don't yet order the thing that maybe is my end goal that I believe food freedom is or that I want it to be.

但即便如此，这仍然是一个胜利。

And yet that is still a win.

这正是我想在这个话题中表达的核心。

And that's exactly what I'm trying to get at with this topic.

更深入地理解食物自由，不仅能使其更具激励性，还能让它更切实可行，并为你提供清晰的线索和标志，帮助你在追求食物自由的旅程中识别真正的进展方向。

How understanding food freedom more deeply not only helps to make it more motivating, it helps to make it more feasible, and it helps to give you a vision of the cues and the markers that you're actually looking for as you aim to progress on your journey to food freedom.

因为即使外部的变化没有达到你期望的速度，比如你现在正努力追求食物自由，希望可以吃任何食物——这是一个很棒的目标。

Because even if things don't change externally at the pace that you want, So let's say right now you are wanting to work towards food freedom and you want to be able to eat all foods, which is an amazing goal.

你可能正在逐步引入一些平时不常吃的食物。

You may be incorporating certain foods out that you don't usually eat.

你可能每周会买一种不同于平时常吃的食物放在家里。

You may be buying one food a week to keep in your house that is different than what you usually have.

你可能正在增加一种新的零食。

You may be adding a new snack.

你可能在做很多不同的事情。

You may be doing a lot of different things.

所有这些行为，从身体上来看，都是巨大的进步。

And all of those things, you do them physically, are big wins.

这些都是通往饮食自由的步骤。

Those are all steps towards food freedom.

但别忘了那些同样属于饮食自由的中间时刻。

But don't forget about the in between moments that are also food freedom.

比如，你早上醒来时，不再自动去想昨晚吃了什么，而是开始关注自己当天的感觉，或者即将到来的考试。

The moments where maybe you wake up and instead of automatically thinking about what you ate the night before you're instead just thinking about how you feel that day or the next test that you have.

别忘了那些吃早餐时，不再为选什么食物而纠结，或者吃完早餐后意识到：咦，我吃早餐时根本没在计划午餐的时刻。

Don't forget about the moments where you go to eat breakfast and it's not as challenging to figure out what it is that you want or you eat your meal and you realize, Wait, I wasn't planning lunch while I was eating breakfast.

别忘了那些你能够吃下某种食物，而不再过多怀疑自己的时刻，即使那并不是你平时的常态。

Don't forget about the moments where you recognize you were able to eat something and not second guess it as much even though it wasn't as much of your norm.

或者，当你习惯非常规律时，你也能在不同于平时的时间吃东西。

Or you were able to eat a bit different time than you usually do if you get really regimented in that.

这一切都是饮食自由，原因在于，虽然这关乎你的行为，但也关乎你的内在体验，正如你所见，这才是最重要的部分。

That is all food freedom and the reason why is because yes it's about your actions but it's also about your internal experience and that is the most important piece as you can see.

我一直在分享这一点。

I've been sharing about this.

所以当你想象这种体验是什么样子时，就是我刚才说的那些小事，还有更多更多。

So when you imagine what that's like to experience it, it's all of those little things that I just said and so many more.

同时，这也是认识到，当你对食物拥有更多自由时，你就能腾出时间、精力和生活空间，从而更充分地享受其他一切，更专注于工作、学业、人际关系、爱好，以及你喜欢做的所有事情。

Also it's this recognition that by having more freedom with food, you free up time, energy, space in your life to then be able to enjoy everything else even more, to focus more on your job, on your school, on your relationships, on your hobbies, on things that you like to do, on everything.

而这，才是真正的自由。

And that is the freedom.

并不是试图用一种极端取代另一种极端。

It is not trying to replace one extreme with the other.

不是说现在食物给你带来持续的困扰，然后食物又变成你生命的光和你曾经热爱的一切。

To say that right now food brings you constant challenge and then food is the light of your life and everything you've ever loved.

而是说，食物能带给你快乐，不会带来这么多负面情绪，但最终，它存在于一个你不必过多思考的空间里。

It is to say that food brings you joy and it does not bring you all of this negativity but ultimately it lives in this space where you don't have to think about it that much.

你不需要为此太过操心。

You don't have to worry about it that much.

你吃了，享受它，然后继续前行，你的日子照常进行。你与食物的经历有美好的，也有普通的，因为今天只是个普通的星期二，你在吃午餐，食物不再是你的生活重心。

You eat, you enjoy it, you move on and your day continues forth and there are experiences that you have with food that are amazing and there's experiences that you have with food that are average because it's a random Tuesday and you're eating lunch and food is no longer the pinnacle of your existence.

这就是食物自由，因此我经常更强调一种在食物面前感到平常的感觉。

That is food freedom which is why I often speak more to this idea of just feeling normal around food.

当我与很多人交谈并问他们：好吧，你理想中的食物关系是什么样的？

A lot of people when I talk to them and ask them, Okay, what would your ideal relationship with food be?

他们告诉我：我不知道。

They tell me, I don't know.

我只是不希望它变得那么重要。

I just don't even want it to be that important.

我不希望过多地去想它。

I don't want to think about it that much.

我的意思是，我希望有时能享受它，但我只是希望它不要占据这么多空间。

I mean I want to have times where I enjoy it but I just wish it didn't take up so much space.

我希望它不会影响我的人际关系。

I wish it didn't impact my relationships.

这就是正常状态。

That's normalcy.

就像你看到那些不为食物困扰的人时，所看到的情形吗？

It's like what you see when you look at someone that doesn't struggle with food right?

他们根本不会多想。

And they just don't even think twice.

他们只是照常过日子。

They just go about their day.

这就像起床去上班一样简单。

It's just another thing as simple as getting up to go to work.

好吧，这并不总是那么简单，但你明白我的意思。

Okay, that's not always simple, but you get what I'm saying.

这只是一件你做起来感觉更自然的事情。

It's just something that you do that feels more natural.

我真心希望，通过讨论这个问题，能帮助你重新调整方向，不仅关注你需要采取的步骤，还能改变你对这个最终目标乃至整个过程的看法。

And I really hope that in talking about this it helps you to reorient towards not only the steps that you need to take but the way that you can look at this end goal and even the process itself.

如果你觉得这对你特别有启发，我确实有一个简短的免费培训，会更深入地讲解为什么食物仍然萦绕在你心头，以及如何解决这个问题。

And if you feel like this is really interesting to you I do have a short free training where I talk more about why food is still on your mind and also how you can fix it.

你可以在节目笔记中找到这个培训。

You can find that in the show notes.

但那里还有其他资源，如果你感兴趣的话，也可以去看看。

But there's also other resources there that you can check out too if you'd like them.

如果你对这个话题有任何疑问，或者想给我反馈，或者喜欢这期内容，我都非常想听你说说。

And if you have questions about this, if you have feedback for me, if you enjoyed this, I would love to hear about it.

我始终致力于制作让你感到支持和有帮助的节目。

I'm always aiming to make episodes that feel supportive and helpful to you.

这正是‘看似饮食文化’这个节目的首要目标。

That's that's the number one here at Seems Like Diet Culture.

那我就先说到这里，我们下周再见。

So I'm gonna leave you here and I will see you next week.

再见。

Bye bye.