5 Things I Would Do if I Wanted to Improve My Eating Habits
Changing eating habits doesn’t have to be overwhelming or restrictive. By focusing on balanced, mindful approaches to food, you can create a sustainable, enjoyable way of eating that supports your health and well-being. Here’s how you can get started, step by step:
1. Let Go of Food Rules and Restrictions
Many of us have grown up with diet culture’s messages about “good” and “bad” foods. This black-and-white thinking often leads to guilt, stress, and an unhealthy relationship with food. The key to improving your eating habits is to start letting go of these food rules and embracing the idea that all foods can fit into a balanced diet because they absolutely can!
Actionable Tips:
Practice Food Neutrality: Remind yourself that no food is either good or bad. Start by allowing yourself to eat foods you may have labeled as “off-limits” without guilt.
Focus on Addition, Not Subtraction: Instead of cutting foods out, think about what you can add. For example, add veggies to your pizza or some protein to your pasta.
Avoid Restriction: Restriction often leads to overeating later on. Allowing yourself to eat what you enjoy in moderation can actually help you crave these foods less and feel more satisfied.
2. Prioritise Balanced Meals and Variety
Balanced meals provide your body with the nutrients it needs to stay energised, satisfied, and healthy. A mix of complex carbohydrates, proteins, healthy fats and fibre-rich foods helps maintain stable blood sugars, keeps you fuller for longer, and makes your meals more enjoyable.
Actionable Tips:
Build a Balanced Plate: Aim for half your plate to be veggies or fruits, a quarter for lean proteins (like chicken, tofu, or beans), and the remaining quarter for whole grains or starchy vegetables (your carbohydrate source).
Add Healthy Fats: Don’t shy away from fats like avocado, nuts, seeds, or olive oil—they’re great for satiety and flavour.
Incorporate Variety: Challenge yourself to try a new vegetable, grain, or protein each week. This helps prevent meal boredom and ensures you get a range of nutrients.
3. Plan Ahead, but Keep It Flexible
Meal planning and establishing a regular eating routine can prevent those frantic, beyond starving, last-minute food choices that often lead to less nutritious options. But remember, flexibility is key—planning shouldn’t feel like a rigid set of rules but rather a tool to make your life easier.
Actionable Tips:
Create a Loose Weekly Meal Plan: Note down what meals you’d like to have throughout the week. It doesn’t need to be perfect—leave room for change based on your schedule, mood, or cravings.
Keep Your Pantry Stocked: Having basics like canned beans, whole grains, frozen veggies, and spices on hand makes it easier to throw together balanced meals when you’re short on time.
Establish a Regular Eating Pattern: Try to eat at consistent times throughout the day. A regular routine can help regulate your hunger cues and energy levels, making it easier to tune into what your body needs and also make better food choices overall.
4. Embrace Mindful Eating
Mindful eating is about slowing down, paying attention to the eating experience, and enjoying your food without judgment. This practice not only enhances your eating experience but also helps you recognise when you’re satisfied, reducing the likelihood of overeating.
Actionable Tips:
Eat Without Distractions: Put away your phone, turn off the TV, and focus on your meal. This helps you appreciate the flavours and textures of your food and makes the eating experience more enjoyable.
Take Smaller Bites and Chew Slowly: Give yourself time to truly taste your food. This can enhance satisfaction and help you feel full on less food.
Check In with Yourself Mid-Meal: Pause halfway through eating and ask yourself if you’re still hungry or if you’re beginning to feel satisfied. This helps you reconnect with your body’s needs and relearn to listen to your hunger and fullness cues.
5. Tune into Hunger and Fullness Cues
Understanding your body’s hunger and fullness signals is essential for eating in a way that truly nourishes you. Physical hunger is the body’s way of signaling the need for energy, while emotional hunger often stems from stress, boredom, or other feelings.
Actionable Tips:
Rate Your Hunger on a Scale of 1-10: Before eating, rate your hunger—1 being ravenous and 10 being uncomfortably full. Aim to start eating when you’re at a 3-4 (mild hunger) and stop when you’re around a 6-7 (comfortably satisfied). Learn more about the hunger scale.
Differentiate Physical vs. Emotional Hunger: Physical hunger builds gradually and can be satisfied with any food, while emotional hunger often comes on suddenly and craves specific comfort foods. If you’re unsure, take a moment to check in with yourself—are you truly hungry, or are you looking to fill an emotional need?
Practice Self-Compassion: It’s normal to eat emotionally sometimes. Instead of beating yourself up, reflect on what might have triggered the eating and how you can address that feeling without using food next time.
Improving your eating habits is a journey, not a sprint. Focus on making small, positive changes that feel sustainable and enjoyable. Letting go of rigid rules, prioritising balanced and varied meals, planning flexibly, eating mindfully, and tuning into your body’s needs can all help you create a healthier, happier relationship with food.
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