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Introduction
In the realm of health psychology, our understanding of eating behaviors extends beyond mere physiological hunger cues. Research indicates that factors such as learned associations, cultural influences, and individual perceptions play pivotal roles in shaping our dietary choices.
Recognizing this complexity is essential for developing effective dietary interventions that move beyond simplistic recommendations, acknowledging the intricate web of cognitive, emotional, and societal factors at play.
A significant discussion within nutrition science centers on the regulation of eating patterns, particularly the balance between internal cues and external structures. While intuitive eating emphasizes responding to one’s internal hunger signals, studies suggest that these signals are often influenced by external factors such as distractions and learned behaviors. An alternative approach, known as “pinned eating,” proposes structuring meals around fixed times and contexts.
In this episode Prof. Jane Ogden, Professor of Health Psychology at the University of Surrey, discusses these concepts and some of the research her group has carried out.
Related resources
- Join the Sigma newsletter for free
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- Enroll in the next cohort of our Applied Nutrition Literacy course
- Study: Ogden et al., 2020 – The impact of intuitive eating v. pinned eating on behavioural markers: a preliminary investigation
- [02:01]Interview start
- [02:41]Understanding eating behaviors and influences
- [10:33]Integrating psychology into nutrition practice
- [13:58]Pinned Eating
- [16:46]Critique of Intuitive Eating
- [21:30]Eating behaviors and hunger as a perception
- [26:34]Taste preferences and acquisition in children
- [29:10]Cultural and contextual meanings of food
- [33:25]Disgust and food presentation
- [35:29]Health communication and obesity
- [44:28]Future research in health psychology
- [47:23]Key ideas segment (Premium-only)
Guest Information
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She earned her PhD from the Institute of Psychiatry in London in 1990 and has since contributed extensively to the field through her research and publications.
Throughout her career, Professor Ogden has authored several influential books, including “Health Psychology: A Textbook,” now in its seventh edition, and “Thinking Critically about Research.” Her work is widely recognized, leading to her receiving an honorary Doctor of Science from the University of Buckingham in 2022.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
In Sigma Nutrition Podcast Episode #557, host Danny Lennon speaks with Professor Jane Ogden, a health psychologist, about how psychological factors shape eating behavior and influence health outcomes. The conversation centers on why simply knowing what to eat is often insufficient for behavior change, and explores strategies to bridge the gap between nutritional knowledge and actual habits. Ogden explains that health psychology focuses on the interplay between mind and body in physical health—examining why people behave as they do in areas like eating, exercise, or medication adherence. A recurring theme is that human eating behavior is complex: itʼs not just driven by biological hunger or nutritional knowledge, but by beliefs, emotions, habits, childhood experiences, social context, and environment. This episode highlights how understanding those psychological dimensions is critical for effective nutrition counseling and sustainable behavior change.
Ogden emphasizes the significance of viewing hunger and appetite through a psychological lens rather than a purely biological one. She argues that sensations like hunger are
“perceptions” shaped by attention and context, similar to how pain perception can be muted or amplified by distraction. This perspective challenges popular ideas like relying entirely on intuitive eating signals. The discussion also covers practical strategies, such as “pinned eating” (structuring meals at set times) as an alternative to intuitive eating , and addresses how modern lifestyles (constant snacking, eating while distracted) have “let food out of its box,” leading to mindless overeating. Importantly, the episode delves into effective communication techniques for health professionals – highlighting empathy, open dialogue, and realistic goal-setting – to help patients improve their diet. It also tackles sensitive issues in public health messaging around weight, exploring how to encourage healthy behavior change without stigmatizing individuals.
Overall, this episode is highly relevant to anyone interested in health psychology, nutrition, or behavior change. It provides insight into why people often struggle with eating habits despite knowing whatʼs “healthy,” and offers evidence-based ideas for facilitating change. For health professionals, it underscores the value of psychological skills in nutrition counseling. For researchers and educated laypeople, it illustrates the complex relationship between mind, behavior, and diet – reinforcing that improving public health nutrition is not only about what we advise, but how we help people implement those changes in real life.
