If you’re like most women, you probably have a rocky relationship with food. Follow the following food advice to get back on the straight and narrow.

1. Forget dieting
Diets are temporary — you go on diet when you want to look good for a special occasion and they usually have a time limit. A study from Louisiana State University found that consciously dieting is associated with overeating, especially while alone.

2. Don’t eat just anywhere
Rushing through your meals will cause you to overeat and can result in indigestion. To kick the habit of overeating, turn your attention towards food rather than away from it. Take time to prepare your food, lay the table and eat with cutlery. When you sit down to eat, relish each morsel and chew slowly.

3. Stop eating your feelings
Don’t let your feelings make you fat. Geneen Roth, author of Women, Food and God says food can act like a drug and unfortunately eating to comfort your worries isn’t going to make them disappear. Write down all the healthy things you love to do and when anxiety hits, follow your listed plan of action.

4. Take slim sips
Check the number of kilojoules you’re consuming. According to dietitian Zelda Ackerman ciders are the highest at 850kJ per 340ml and beers are around 600kJ per 340ml. To be kilojoule-wise she suggests you stick to water, soda water, spirits or diet drinks. “Steer clear of fizzy drinks, some of which contain the equivalent of 10 teaspoons of sugar.”

5. Say yes to dessert
To say you’re “bad” for having a piece of cake or that you’re “good” for not having any, are words we need to dispel from our vocabulary. Dietitian Mollie Katzen says: “Many women will automatically say ‘no thanks’ when the dessert menu appears, but there’s no need to deprive yourself. Desserts which include fruit can actually be a clever way to sneak in extra vitamins and minerals.”

6. Start a food journal
Research shows it’s the number one tool to help you sick to a healthy eating plan. Nutrionist Suzanne Farrell says you should keep a food journal for at least three days. Sit down with it after three days and look for patterns. Recognise where you’re taking in the most kilojoules and adjust your lifestyle.

7. Be a party smarty
In social situations everybody binges if they see everybody else doing it. Get in the habit of bonding with friends over activities that don’t centre around food: a long bike ride or hike, or trying a new class at the gym. Going to a party Eat a healthy snack before you leave to help you to resist party temptations.