How to Establish Healthy Eating Habits

I know what you're thinking. But this truly does not have to be hard. I've discovered that the best way to make changes to your diet long-term, is identify what your relationship to food is. Now you're thinking, "What does that mean?" Ask yourself the following questions: Do you eat on the run, while you're doing something else, or very quickly? Do you choose convenience over foods that you know are healthier options? Are you an emotional eater?

Once you become aware of your relationship with food, you can begin to make incremental changes that will ultimately lead to shifts in your entire diet. Just like anything else, it needs to be a process. It will not happen overnight, or even in a week. Awareness is key.

Here are a few tips to get you started on thinking about how you think and feel about food.

Tip #1 - Slow Down

It's not a race. Many people rush through eating and are not enjoying the actual process of eating. I have to admit I wasn't surprised to learn those who eat fast, are typically consuming more calories than necessary, have higher BMI rates, and are overweight. The pace at which one eats definitely influences HOW much one eats. Therefore, eating slower and chewing your food may result in you eating less.

Tip #2 - Eat More Fruits and Vegetables

I know, I know. This is not new news. But there is a reason, you have heard it before, and are hearing it again. We should be eating 5-7 servings a day, and sadly most people barely get one. Fruits and vegetables are packed with nutrients we need. They stave off diabetes, high blood pressure, and reduce the risk of other chronic diseases.

"We should all be eating fruits and vegetables as if our lives depend on it, because they do." ~ Micheal Greger

Tip #3 - Pick Whole Grains

Much of the grains we currently are consuming are highly processed and refined. If you can switch to unprocessed grain options, you gut and your health with thank you. Try opting for traditional oatmeal, pasta, and brown rice rather than white rice. Incorporate cereals, quinoa, and whole wheat flour. Avoid enriched wheat or corn flower whenever possible.

Besides the fiber and B vitamins found in grains. Other nutrients like zinc, magnesium, iron, and manganese are also beneficial. Once again, these ward off diabetes, heart disease and some types of cancer.

Tip #4 - Add Instead of Subtract

I love this tip. Often times we think we have to starve ourselves or eliminate certain foods altogether. While there are foods you should cut out if you can, it really is about adding what you're missing. You may have heard of the "crowding out" method as well. This is where you replace a food on your plate each meal you have, with something that is a healthier option. I did this exercise for 21 days in my coaching program and I was amazed at my results. I LOVE most foods that are white ~ and most of those are not that great for us (think rice, potatoes, pasta). I replaced those or I crowded them out with fruits and vegetables. I started with decreasing portions and then eventually eliminated them altogether.

Our bodies have a funny way of craving what we feed it, and while the sound of this really isn't something you're looking forward to, wait until you get to about Day 8-10. You will literally begin to crave the healthier options and the food you used to love will actually not taste as great as you remember it. Trust me. Give it a shot!

Tip #5 - Drink More Water

I cannot stress this enough. Our bodies need water for a myriad of reasons. At any given time, we are 45-80% water. We need water to flush out toxins, keep our joints lubricated, our organs functioning, just to list a few benefits.

I remember a long time ago I was seeing a dietician and she explained to me, many times people think they are hungry, they feel tired or lethargic ~ but in reality, they are dehydrated. And rather than reach for water, they reach for foods that are usually sugary or caffeinated, which ironically dehydrate you even more. The cycle continues.

It can be really hard to shift to drinking more water. I hear things like, "It's so boring. I don't like the taste. I just can't do it." Trust me, you can. Slowly. Incrementally. The best way to do introduce it into your routine is by adding fresh lemon or cucumbers, and some people prefer ice as well. Find what works for you. But simply begin...somewhere.

Don’t Overthink It

Change is hard. I know. This is one of the main reasons I got into coaching. Eating is a behavior that you learned and has become an unconscious habit. Therefore, any habits you want to modify, need to be unlearned and a plan needs to be in place. That's where I come in. Whether you would like a specific diet plan created for you, meal planning help, or to dig a bit deeper into your relationship with food ~ I want to hear from you. Leave a comment, check out my plans, and let's connect.